One of the most popular goals when setting out to exercise is to lose weight and/or body fat. This not only to look and feel better, but also because it can give you a healthier lifestyle.
There are several ways to lose weight, of which doing cardiovascular exercise accompanied by a proper diet is a way in which desirable results can be obtained in a more effective way.
Within these cardiovascular exercises, one of the favorites of many is cycling.
Energy expenditure during cycling
The body requires energy and nutrients to be able to carry out its physiological processes and carry out its daily activities.
In general, an adult woman requires an approximate consumption of 2,000 Kcal per day while a man requires about 2,500 Kcal. Of course this is an approximation.
These figures vary depending on the person’s sex, age, height, bone constitution, lifestyle, drug use, hormone levels, health status, physical activity, among other factors.
If you are interested in knowing the energy recommendations for you, you can access the MyDiet Program, click here.
If you want to know the energy expenditure per activity or when exercising for a specific time, you can use the exercise calculator integrated in MyDiet, which includes cycling with different speeds and variations such as recreational cycling, running, mountain, among others.
Depending on your goals for exercising, your daily caloric intake may need to be adjusted, either increased or decreased.
When trying to lose weight, one of the ways to achieve it is simply to reduce the average number of calories you consume daily and/or increase the time or intensity of physical activity.
For every 500 Kcals you give up eating per day, you could lose an average of 1 pound (450 g) of fat per week. In the same way, if you increase your energy expenditure by 500 Kcal a day, you will also be able to lose 1 pound (450 g) of weight a week.
Cycling, an excellent cardiovascular exercise
Cycling is a great option for cardiovascular exercise as it works all the major muscle groups, as well as helping your heart and having low impact on your joints, making it very complete.
Within cycling, you can choose to do it on a stationary bike or a mobile bike, in any case, you can practice both alternatives outdoors for a better experience if possible.
There are some factors that can influence energy expenditure when you exercise on a stationary or mobile bike, such as:
In the particular case of cycling, taking these considerations into account, the results vary from person to person.
For example, a person hovering around 125 lbs (57 kg), practicing moderate intensity cycling on a bicycle parked indoors for 60 minutes, would have an approximate energy expenditure of 420 Kcal while a person weighing 185 lbs (84 kg) would have an energy expenditure of 620 Kcal.
Let the wheels of your bicycle turn
Cycling is an excellent way to lose weight given the dynamism that it entails and to know your progress you can keep a record assisted by a device that allows you to measure factors such as speed, distance and energy expenditure.
onar qIt is worth mentioningMost devices are not 100% accurate as to how many calories you have used (energy expenditure), however they will give you a parameter of the progress you are having.
Source: Mayo Clinic, US National Library of Medicine, National Institute of Medicine (PMC).