Cycling is a physical exercise and is chosen by many people. However, many people wonder how many calories cycling burns. Moreover, cycling not only brings health benefits but also supports the rapid weight loss process. Let’s refer to the scientific research and health advice from health experts below!
Benefits of physical training by cycling regularly
Cycling is chosen by many people and is suitable for many ages, from children to the elderly. Moreover, this subject does not cost too much and is environmentally friendly. If you practice persistently, cycling will bring many health benefits such as:
- Helps strengthen bones, make joints more flexible and increase muscle strength. When cycling, the smooth coordination between joints and different organs helps increase flexibility between joints and helps the skeletal system become more supple and healthier.
- Improves cardiovascular health: Regular cycling is good for the lungs and heart because it can help improve blood flow, while also helping to increase the rate of oxygen exchange in the blood.
- Burn calories to support effective weight loss: Cycling helps increase metabolism and burn excess fat inside the body. In addition, you can choose a flexible time suitable for all subjects.
- Diabetes control: You will improve your breathing and heart rate training, plus stimulate your muscles to work more effectively
- Increases intestinal size: the amount of blood and oxygen to the brain will improve, stimulating brain cells. Besides, cycling exercise is also a form of exercise that helps you improve your memory and prevent Alzheimer’s disease.
- Eliminate stress: Cycling not only improves your body shape but also trains your mental health every day. Every day you only need to cycle for about 30 minutes, you will feel much more comfortable and happy.
How many calories does cycling burn?
From the benefits of cycling exercise, have you ever wondered how many calories cycling burns? However, your choice of pedaling methodWhether the bike is outdoors or indoors and at what speed you pedal, the number of calories you will burn will depend on the type of bike you are riding and how many kilometers per hour you can go.
As a general rule, the faster you pedal, the more calories you burn, because more energy must be used to go faster. According to research by Harvard University, a moderate cycling speed of about 20 – 25 km/h can help a person weighing about 70kg burn 298 calories in 30 minutes. At a faster speed, about 30 – 35 km/h, a person of the same weight will burn about 372 calories in the same time (in 30 minutes).
Indoor cycling
Calorie burn may vary between indoor and outdoor stationary cycling use. However, in terms of effectiveness, the two forms of cycling are equivalent. If you have a lot of time to exercise, you can cycle outdoors to feel more energized.
For a person cycling indoors, the speed is about 20 – 25 km/h. After 30 minutes, the body burns an amount of calories depending on the person’s weight. For example, a person weighing 50 kg will burn 210 calories after 30 minutes of exercise.
Going for a bike ride outdoors
A person can burn burns slightly more calories than stationary cycling. For people cycling outdoors at a speed of 20 – 25 km/h, after 30 minutes, they can burn an appropriate amount of calories for that person’s weight, specifically:
- 55kg: 240 calories
- 70kg: 298 calories
- 85 kg: 355 calories
Or some people have bikes specifically for athletes or mountain bikes. This tends to make them burn a lot of calories because they may be cycling up hills or uneven terrain.
For people cycling uphill, the average speed will be from 20 – 25 km/h, after 30 minutes the body burns an amount of calories appropriate to that person’s weight, specifically:
- 55 kg: 255 calories
- 70 kg: 316 calories
- 85 kg: 377 calories
Cycling time and cycling intensity are factors that influence the number of calories a person can burn. For those who are new to cycling or not used to being too active, you should cycle for 15 – 30 minutes every day. This will be a great way to help you improve your health and maintain a reasonable weight.
Instructions for cycling to improve body shape effectively
Choose when to cycle
According to experts, practitioners can choose workout session in the morning or afternoon to achieve high results to improve your weight. If you choose to exercise in the morning, your body has just woken up, which will help you burn excess fat and reduce your appetite. On the contrary, choosing to cycle in the evening is when the body temperature increases, which is very suitable for burning stomach and belly fat.
Warm up before cycling
Cycling is a simple physical exercise but you should not subjectively warm up. Before cycling, you should warm up with limb exercises for about 5 – 10 minutes to warm up your body. Thanks to that, injuries will be limited during the learning process. At the same time, the process of promoting excess fat burning is accelerated.
Stable cycling speed
With a stable cycling speed will help you prolong your exercise time, while maintaining healthy breathing and consuming more energy. Depending on your physical condition, you can choose the appropriate cycling speed.
Increase cycling intensity over time
For those who are new to cycling, they should not rush but cycle at high speed. At this time, practice gently with an intensity appropriate to your body’s condition to gradually get used to it. Then, gradually increase the intensity over time to both increase your endurance and effectively achieve your weight loss goal.
If you have just started cycling, you should only exercise for 15 minutes to 30 minutes a day and should not exercise continuously. After your body adapts well, you can gradually increase the intensity of your workouts more often. Furthermore, you need to practice properly and persevere. This, helps you eliminate stress, and has good health benefits. At the same time, improve your physique and lose weight as expected.
Through the article below, there will be useful information about the benefits of cycling, how many calories it burns. Hopefully it will help you have a suitable exercise method for your own health.
Kim Dung
