In order to lose weight correctly, effectively and for a long time, you should remember the benefits of physical exercise. The main assistant in the fight against body fat is aerobics, aerobic exercises. Their effect is to increase and increase respiration, which contributes to the saturation of the body with oxygen, and this, in turn, favorably affects the burning of fat. In addition, during aerobic exercise, the heartbeat becomes more frequent, so cardio training occurs. One of the most popular types of aerobics is to exercise on a stationary bike. Therefore, a logical question arises: how many calories are burned when riding a bicycle? Is this type of exercise the most effective in losing weight? What are the pros and cons of these classes?
Types of Aerobic Exercises
Each category of population can choose for themselves the appropriate type of cardio load. Various types of running, simple walking, dancing, climbing stairs, jumping rope and, of course, cycling can act as aerobics. Calories, their number spent in each of these classes, is different. In your training complex you can include several types of aerobic exercise, which contributes to a variety of physical activity. Running at high speed (up to 20 km / h) is considered the most energy-intensive - about 1300 calories per hour. Running at a lower speed (jogging) contributes to the consumption of 920 calories per hour. Next are jumping rope - an hour of such an activity will make you spend about 750 calories. And how many calories are burned when riding a bike? This type of aerobics contributes to the consumption of 400 to 650 calories per hour, depending on the intensity and speed of the ride.
Pros and cons of cycling
The figures given for energy consumption are very arbitrary. How many calories are burned on an exercise bike is entirely up to the person involved. Gradually increasing the speed and resistance level, you can spend more calories than even when running. But you should not break records from the first lessons. An exercise bike is ideal for those who like to work out at home in complete comfort. But it is suitable only for those who are ready to independently conduct regular training. Walking on a bicycle is a great option to have a great time, unwind and work out at the same time. It should be noted that cycling is suitable for absolutely everyone, unlike, for example, running or jumping rope. But it is important to remember what factors determine how many calories are burned when riding a bicycle. The trainee should choose the right ratio of speed and resistance so as not to get bored or overdo it. The most effective interval training, which has several options:
- alternating fast and slow speed;
- alternating resistance intensity.
Interval training is ideal if you practice at home or in the gym. In addition, the simulator always shows how many calories are burned when riding a bicycle for the entire lesson. But cross-country riding can also be considered interval training. It is best to do in the morning before breakfast, when the blood sugar is low, which contributes to the consumption of calories from fat. If you can’t train on an empty stomach, a couple of tablespoons of low-fat cottage cheese or a protein shake will solve this problem.