Are you considering using cycling for weight loss? In this comprehensive guide, we’ll explore the incredible benefits of cycling for weight loss, and provide you with the tools and tips needed to make your weight loss journey a success. At the end of the day, losing weight is about consistently staying on top of the calorie balance. In our opinion, cycling is the best exercise method to burn calories.
Why cycling is super effective for weight loss
Cycling isn’t just an enjoyable outdoor activity; it’s a highly effective exercise method that torches calories and accelerates weight loss. Whether you’re a casual rider or a cycling enthusiast, incorporating regular rides into your routine can make a significant difference in your fitness journey.
- Calorie Burning Bliss: Cycling is a dynamic cardiovascular exercise that engages multiple muscle groups, leading to increased calorie expenditure. A moderate cycling session can burn anywhere from 400 to 600 calories per hour, making it an efficient way to create a calorie deficit for weight loss.
- Metabolism Boost: Regular cycling elevates your metabolism, helping your body burn calories even after you’ve dismounted. This post-exercise calorie burn, known as the afterburn effect, contributes to more efficient weight loss over time.
- Low-Impact, High Results: Unlike some high-impact exercises, cycling is gentle on the joints. It’s not a weight bearing activity like running, where your body will absorb all the shocks in the joints. This is even more important if you are on the heavier side. Cycling will allow you to exercise for longer and more often, and thereby burning more calories in the long run.
Tips for effective weight loss with cycling
- Set Realistic Goals: Establish achievable weight loss goals and incorporate cycling into a well-rounded fitness plan that includes a balanced diet.
- Consistency is Key: Make cycling a consistent part of your routine. Aim for at least 3 sessions of 60 minutes or longer moderate-intensity cycling per week for optimal weight loss benefits. Getting on the bike consistently will build fitness, and allow you to ride for longer leading to even more calories burnt.
- Interval Training: To keep things interesting, spice up your cycling routine with interval training. However, going harder doesn’t necessarily mean more fat burnt. Going harder means more calories burnt, but you might burn carbohydrate instead of fat. See the section below for further details.
- Mix Up Your Routes: Explore different cycling routes to keep things interesting. Varied terrains and scenery can enhance your overall cycling experience and motivation. Why not explore nature and your living area while burning calories? You can also get an indoor setup, and watch your favourite TV show on Netflix while riding.
- Fuel Your Rides: Consume a balanced diet with an emphasis on lean proteins, whole grains, and plenty of fruits and vegetables to support your energy levels and recovery.
Calculating calories burnt
Calculating calories burnt while cycling can be a little complex. There is an easy rule of thumb though. If you average 100 watts for an hour you burn roughly 360 calories (kcal). Power is equal to the force (torque) you push into the pedals times cadence. You need a power meter to measure it. If you combine a power meter with any training app, it will calculate the calories for you. Some apps can even guesstimate based on workout duration, speed and terrain. The formulas for calculating power and calories are:
Power(W)=Torque(Nm)×Cadence(rpm)
Calories are a unit of energy, and one watt is equal to one joule per second. Therefore, the conversion can be done using the following relationship:
Calories (kcal)=Watts×Time (in seconds)/4.184
The factor 4.184 is used to convert joules to calories.
So, for the energy calculated previously (100 watts average for 1 hour):
Energy (joules)=100watts×(1hour×3600seconds/hour)
Calories (kcal)=100×3600/4184
This give 86 calories. But then we need to factor in the human metabolism. When we use energy to generate power in the pedals, only 20-24% of the energy goes into the pedals. The rest of the energy simply turns into heat. That’s why we get warm while exercising. As such, the human body is not very efficient in terms of energy created vs. what goes up in thin air. But that means there is an individual parameter that goes into the calorie calculation. If your efficiency is low (close to 20%), you burn 5 times the energy that goes into the pedals. That means you burn 430 calories for 1 hour at 100 watts. If your efficiency is higher (close to 24%), you burn 358 calories.
Why going harder doesn’t mean a bigger weight loss
With the above example, it’s easy to see, that increasing the power and riding harder burns more calories. But going harder doesn’t necessarily result in a bigger weight loss – here’s why.
The body utilizes different energy sources, primarily fat and glucose (carbohydrates), during various intensities of exercise. The balance between fat and glucose burning shifts depending on factors such as exercise intensity, duration, and individual fitness levels.
Finding the power or zone where you burn the most fat requires a metabolic test. The above graph is an example of an INSCYD test, where the rider burns +400 kcal an hour of fat (or +100 grams). You don’t need a metabolic test to lose weight with cycling though. Unless you are an elite endurance athlete, your max fat burning zone is around the exercise intensity, where you can’t keep talking without pausing to breathe. If you can have a continuous conversation, you are going too slow. If you are breathing so hard, that having a conversation is uncomfortable, you are going too hard. This will put you in the right area to optimise fat burning and your weight loss.
Is cycling good for weight loss conclusion
Cycling for weight loss isn’t just about shedding pounds; it’s a journey towards a healthier, more active lifestyle. Embrace the joy of cycling, set achievable goals, and watch as the pounds melt away. Pedal your way to fitness and discover the transformative power of this enjoyable and effective exercise. Remember, it’s not just about the destination – it’s about enjoying the ride.