Indoor cycling you do on your own, or in a class with an instructor to guide you. This type of exercise is flexible, either high- or low-intensity. The intensity level at which you cycle and how long you work out dictates how many calories you burn during your exercise session. Weight is another important component to caloric burn in a workout as well.
High-Intensity Cycling
Indoor cycling classes can be highly intense and require vigorous effort. Speeds reached during these sessions are in excess of 10 miles per hour. NutriStrategy.com states that vigorous stationary cycling, at around 15 miles per hour, can burn 739 calories per hour for a 155-lb. person. A 180-lb. individual will burn 858 calories at the vigorous intensity level per hour. A 205-lb. person will burn the most calories per hour at a vigorous intensity, with 977 calories burned.
Low-Intensity Cycling
Low-intensity cycling consists of biking at an average speed of less than 10 miles per hour. MayoClinic.com notes that individuals weighing 160 lbs. can expect to burn roughly 292 calories during one hour of leisurely cycling. A 200-lb. person will burn approximately 364 calories during an hour of riding while a 240-lb. person can expect to use 436 calories of energy during the same one-hour workout.
Benefits
Indoor cycling offers several advantages over other forms of exercise. Since the class is indoors, you will not have to worry about the weather or the elements causing you to miss a workout because of factors such as rain or overly stress your body because of temperature. Cycling is also low impact on the joints because some of your body weight is supported by the seat of the bike. It is also an effective cardiovascular workout that strengthens the muscles in your legs and butt.
Considerations
The faster you go, the more calories you burn. The calories burned for the high-intensity cycling assumes a speed of at least 15 miles per hour average while a low-intensity cycle class assumes an average speed around 10 miles per hour. If you are going above these speeds, you can expect to burn a few more calories per hour, while going slower than these speeds means you're burning fewer calories per hour. Indoor group cycle classes are known for having varied speeds throughout the class; therefore, it is a good idea track your miles during your work out and divide that by the time you spent on the bike to help give you a more accurate indication of the calories you are burning.
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