How to Use Bike Riding for Weight Loss
Learn more about the concept of bike riding for weight loss here. This may be the routine for you.
Lose weight while sitting? Sounds too good to be true, but if you’re sitting on a bike seat pedaling away, you’re burning some calories. You can use your biking while stationary, spinning, searching nature, or just getting you where you need to go. Bike riding for weight loss is functional, affordable, and will get you in touch with the outdoors. Blasting calories has never been this fun.
Bike riding for weight loss: The statistics
Image by ninahale via Flickr
So just how many calories can you burn? Riding a moderate speed (12-14 mph) burns around 470 calories an hour. But if you participate in a spin class or hilly terrains, you engage in sprint intervals which enhance fat and calorie burning during and after the workout. There are many factors that effect how many calories are burned including cycling speed, duration, altitude, climb, body weight, and tire type and air pressure. Challenging cycling burns an average of 700 calories an hour but competitive cyclers burn between 850-1120 calories and hour.
So how do you know how hard you’re working? Power meters calculate your power output during your ride. These are a relatively pricey investment, so these are for serious riders. There are four types: Hub, which goes on the rear wheel; Pedal/Chain, which measures the force on each pedal; Bottom Bracket, which measures power during cycling on the bottom bracket; Crank, which records continuously at the transition between the crank and chain rings. The choice is based on your needs and budget.
What kind of bike can you use when bike riding for weight loss?
Now back to the basics, what kind of bike do you need? Single speed bikes, or fixed gear bikes, are perfect for urban dwellers to ride on the streets. Cruisers, which have gained in popularity during the last few years, are beautiful to look at and are perfect for beach and leisure activities. Electric powered bikes are great for hilly landscapes if you need a little help making the climbs. BMX bikes are primarily for mountain and trail riding when you like to gain speed. Mountain bikes are great for varied landscapes and can take a beating. Road bikes are versatile options that are lightweight, perfect for bike riding for weight loss and competition.
You have to have the proper apparel and gear to make bike riding for weight loss easier and more effective. Safety is your first priority, so always wear a helmet. Since most are designed for aerodynamics, there are holes that could cause you to become cold during cool weather rides. Wearing helmet liners can keep your head warm when needed. It’s important to have warm and cold weather clothing, too, so there’s no excuse for not getting in your exercise. Biking jerseys are made from a variety of fabrics, but they are designed to provide comfort and wick away moisture. Biking shorts also can be made from a variety of fabrics, but are designed for flexibility, ventilation, and comfort. If you’re a casual biker, tennis shoes are fine, but for long distance bikers, clip on shoes that attach to the pedals are much more comfortable. Cycling socks are different to regular cotton socks which can lead to sweaty feet. Cycling socks are designed to keep feet dry and usually come with comfort zones sewn in. Bicycling gloves can serve a variety of purposes, from keeping hands warm during cold rides or preventing blisters from gripping the handle. Rain gear is important to keep on hand and can even be stuffed into the pocket of biking jerseys. Finally, biking pants will keep legs warm and dry during inclement weather biking. Gear is an important factor in staying motivated to continue your biking exercise program, rain or shine, snow or sleet!
Bike riding for weight loss requires dedication, but also a change in the way you eat. If you’re consuming junk food, too many calories, or not enough, you won’t have the energy, muscle strength, or endurance to cycle for any length of time. This move toward healthy eating should be a lifestyle change, not a crash diet. Eat natural foods that aren’t heavily processed. These will give you the vitamins you need to sustain healthy body functions. Everyone should have 64 ounces of water daily, so if you’re cycling in warm climates, you will need more due to fluid loss through sweating. Five small meals a day are optimal for weight loss and energy level stability, so aim to spread your calories throughout the day. Lean proteins, fresh fruits and vegetables and whole grains are your best options for weight loss. Depending upon your body weight, aim for 1500-2000 calories a day. Remember, 3500 calories equals a pound, so that is how many calories you need to burn or cut from your diet to lose a pound. Do the math and decide how to work that equation to meet your needs. Don’t restrict your calorie intake too much, otherwise you won’t have the energy you need to remain active.
How do you stay motivated to lose weight riding your bike? First, buy a scale! Keep track of your progress everyday. It’s inspiring to watch the numbers get smaller and smaller! Get measuring tape to track your inches. It’s amazing to see that sometimes when the scales don’t decrease, your body size might be! Be vigilant in your tracking so that you can visualize the results of your hard work. Find new places to explore and look for any excuse to run an errand on your bike. The more you ride, the more calories are getting blasted. Now, enlist your friends and you’ll have an accountability partner! If you can turn your rides into a social event, you’ll take the sting out of exercise, as well as the boredom, so you can extend your workout. Look at yourself in the mirror and watch yourself get stronger. Stand in amazement at what a well-oiled machine your body can be. It is powerful and resourceful and learn to love what you see. Finally, take time to relax. You can only work to your capacity when you have a fully charged battery, so take time to meditate, do yoga or another stress-busting activity so that bike riding for weight loss stays fresh and you do, too.