At a moderate rate of exertion, 30 minutes of cycling at a rate conducive to maintaining health equates to covering about 15 km at an average speed of about 30 km/h. 15 km per day equates to about 100 km per week or about 5500 km a year.
According to IndoorCyclingMixes.com, one hour of robust exercise on a stationary bike will take you are as far as 20 miles (10 miles for 30 minutes).
Depending on your health goals and the intensity of your workout, 30 minutes on a stationary bike can be enough to improve your fitness and lose weight. Adults should aim for a minimum of 150 minutes of moderate-intensity aerobic exercise per week to reduce the risk of lifestyle diseases like cardiovascular disease.
As for kilometers, a general rule is that biking will cover 3 times the distance as walking at the same level of effort. Thus distance = 3x31 km = 93 km, and to do it in the same time of 5.6 hours the (virtual) pace should be 16.6 kph.
So, to cycle 10k should take a cyclist around 25-30 minutes at the average speed of 10-20 mph with easy terrain and flat surfaces.
At a moderate rate of exertion, 30 minutes of cycling at a rate conducive to maintaining health equates to covering about 15 km at an average speed of about 30 km/h.
A 10 km bicycle ride helps burn around 300 calories which is the same as running on a treadmill at 8 km/h for 30 minutes.
Yes, it is considered enough exercise to cycle 5km a day. This is a great way to get your daily dose of cardio, and it can also help to tone your legs and bottom. Plus, it's a low-impact form of exercise, so it's easy on your joints.
It's both high-intensity and low-impact, so it's suitable both as a HIT workout and for more moderate sessions. Several studies suggest that cycling for 15 to 20 minutes each day can be beneficial for heart health.
Cycling for 1 hour a day is likely to help with weight loss, but it's also important to build rest days into your schedule, especially if you're riding intensively or participating in other high-impact and intensity forms of exercise.
In conclusion, cycling more and eating better will certainly help lose belly fat. But the benefits of cycling aren't reserved for lean riders and weight is no barrier to cycling.
Moderate cycling on the stationary bike can burn anywhere from 500 to 700 calories per hour depending on your weight. On the other hand, walkers will only burn about 300 to 500 calories per hour depending on their weight and speed of walking. This gives a clear edge to using an exercise bike for burning calories.
Your body is a machine, and just like any other machines it needs to be maintained. Daily aerobic exercise on a stationary bike provides many benefits in addition to helping you burn calories and lose weight. Exercise can improve mood and help you relax which will have an effect both mentally as well as physically.
How much distance to cover for weight loss. On an average, one must do cycling for around 20 to 30 kms. But Channa suggests that instead of focusing on the distance, one must focus on the duration of cycling, which should be for one hour or more.
Cycling 20km A Day Weight Loss – What To Expect
The average rider would burn somewhere between 450 and 1500 calories per hour while cycling. (Source) More normally, the figure would usually be somewhere between 500 and 900. This depends on a range of factors, including: The intensity of the ride.
Go for a spin on your stationary bike. It is possible to lose belly fat by exercising for 30 minutes to an hour two to three times per week.
But by cycling daily, you can lose weight, and those pounds will peel off at a reasonable, steady, and, most important, sustainable pace. Even at a recreational pace, cycling sparks metabolic and physiological changes that turn you into a highly efficient fat- and carbohydrate-burner all day long.
As cycling 5K on average takes around 12-15 minutes, then yes it can make you fitter. However, it will take longer to see results. It is recommended that adults cycle around 10K a day in order to see real health benefits. Although, it is important to take the time to rest your body which will only improve your health.
Aim to maintain a cadence (measured on the cycle console in revolutions per minute or RPMs) of 80 to 100 RPMs on “flat ground” (low to moderate resistance) and 60 to 80 RPMs on “hills” (moderate to high resistance). If you find yourself struggling to maintain 60 RPMs, decrease the resistance.
That means to burn 1kg of fat you'll have to ride 324.9km.
How Much Cycling to Lose 1kg in a Week? Research suggests steady cycling burns 300 calories per hour and 600 calories in 2 hours. To lose one kilogram of weight, an average person must burn 8,000 calories. So it will take 4 hours of cycling on a weekly basis to lose 1kg of weight.
Yes, it's true, you can lose around 10kg in one month by cycling. Because cycling is an aerobic exercise that will enhance your heart, improve your body shape, and help you to burn calories as well as builds your muscle mass.