For getting a low-impact calorie burn, the exercise bike offers an affordable and easy way to go. While there are many types of cardio exercise equipment available for home use, none of them is as popular as the bike.
It is not only more affordable to buy a high quality bike, for about half the cost of a decent treadmill, it takes up less space, weighs less, and is easy to use. If you want to work out for an hour or just for a few minutes, all you need to do is to jump on and start pedaling.
Of course, the more you do the more you will achieve in terms of fat loss through a regular calorie burn. Overall, the exercise bike is a good way to lose weight as long as you use it consistently.
Consider that there are about 3500 calories in one pound of fat. In order to lose weight, you need to consume 3500 less calories per week to lose around one pound, or burn up about 3500 extra calories for the same goal. If you do both diet and exercise, you can lose up to two or more pounds of fat per week.
We all burn calories at different rates depending on variables such as weight, age, resting metabolic rate, muscle mass, and overall fitness level. The harder you can work out, the more aerobic benefit you can get out of your exercise bike calorie burn. You can do this by increasing the resistance level, or use a lower resistance setting and increase the cadence (pedal speed). Whatever combination makes your heart pump faster will increase your fat burn.
Generally speaking, a 150-lb woman can expect to burn somewhere between 250 and 650 calories in an hour depending on these variables. A larger individual will typically burn more while a lighter person will burn fewer calories, based on the same rate of exertion.
One way to vary your workouts and get a good exercise bike calorie burn is by doing low-to-high intensity intervals. This is a good motivating tool to alleviate boredom and get results fast.
You can do interval training from 5 to 15 minutes, by pedaling hard for 30 seconds as fast as you can, then pedaling moderately for a minute while you catch your breath, then go again for another 30 seconds.
A beginner should repeat this exercise 5 or 6 times, working up to 15-minute interval training sessions several times a week. You should also include a 5-minute warm-up and 5-minute cool down.
At a moderate pace using no programs and breathing only slightly hard, you will need to ride for at least 45 minutes to burn about 350 calories on average.
Use this as a general guide to set up an exercise program along with a nutritious diet so that you can safely lose 2 to 3 pounds a week.
The exercise bike calorie burn may not be the quickest way to drop pounds, but doing regular low-impact workouts plus following a well-designed diet will help the pounds come off easily.
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