With a healthy diet and the right workout length and intensity, stationary bike weight loss results can be profound. You can easily lose one to two pounds per week as recommended by the Centers for Disease Control and Prevention for healthy and sustainable weight loss.
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Depending on your diet and how long and how hard you cycle each week, you can lose one to two pounds per week exercising on a stationary bike.
Exercise Bike Results
Stationary bikes are an excellent choice for your cardio exercise. They are easier on your joints than activities such as running and since you are indoors, you can exercise despite adverse weather. Exercise bike weight loss success stories are plentiful, but your results will vary depending on your exercise routine and diet. The number of calories you burn depends on your body weight and the intensity of your cycling.
According to Harvard Health Publishing, at a moderate intensity, a 125-pound person burns 420 calories per hour on a stationary bike while a 185-pound person burns 622 calories per hour. At a vigorous or high intensity, the calorie burn jumps to 630 calories per hour for a 125-pound person and 932 calories per hour for a 185-pound person.
In order to lose one pound of body weight, you need to burn 3,500 calories more than you consume. This means that a 125-pound person would need to cycle between five and a half and eight and a half hours per week to burn one pound of fat. The 185-pound person would need to cycle for three hours and 45 minutes to five and a half hours per week to lose one pound.
Even modest weight loss brings big health benefits. As you lose weight, you will likely see an improvement in your blood pressure, cholesterol and sugar levels. You also decrease your risk for obesity-related diseases.
Exercise Recommendations for Adults
The U.S. Department of Health and Human Services recommends that adults do a minimum of 150 minutes of moderate-intensity exercise each week. However, for those aiming to lose weight, 300 minutes or more may be necessary. Using a stationary bike is a great way to get in your five hours or more per week.
When you are trying to lose weight, it may be tempting to cycle longer or at a higher intensity than your fitness level may allow. Doing so may leave you too sore to work out later in the week and may even cause a more serious injury. Consult your doctor before exercising and start at a lower intensity and build up your workouts from there.
In addition to your cardio training, be sure to do at least two strength-training sessions each week to build and maintain lean muscle mass as you work to lose fat. If you want to increase your rate of weight loss, or if you aren't able to do five or more hours on the stationary bike each week, you can adjust your diet to reduce your caloric intake.
- Harvard Health Publishing: "Calories Burned in 30 Minutes for People of Three Different Weights"
- U.S. Department of Health and Human Services: "Physical Activity Guidelines for Americans, 2nd Edition"
- Centers for Disease Control and Prevention: "Losing Weight"
- TechnoGym: How to Work Out With a Bike
- NHS Choices: Benefits of Cycling