Exercise bikes are the in thing to have for home gyms nowadays. With a quality system, you can have your workout, your way, all from the comfort of your home. As with any workout, you want it to be effective, work with your schedule, and burn as many calories as possible. Just how long does it take to burn 1000 calories on an exercise bike?
As with any workout, burning 1000 calories on an exercise bike depends on the workout time, the intensity of the workout, and weight. For example, to burn 1000 calories, a person of 155 pounds would have to cycle for 2 hours at a leisurely speed of 6 miles per hour.
However, this is just one hypothetical instance used as an example. How can you calculate how many calories you can burn on an exercise bike? Is it even possible to burn 100 calories in an hour? Answering these questions will help you determine if an exercise bike is the best course for your workout routine!
How Long Will It Take You to Burn 1000 Calories on an Exercise Bike?
Calculating calories is a very confusing but simple once explained, equation that can help fitness buffs determine just how much one activity can help them burn and if it’s a good addition to their routine. That equation is MET*weight in kg=calories/hour. Let’s break it down by its factors.
The first factor is MET. MET is a value assigned to each activity. Running, jumping, doing chin-ups, they all have an assigned value. This information is available on the website, The Compendium of Physical Activities, where you can find the MET value of each activity available. This is updated regularly with new values.
Next, you have your weight in kilograms. To determine this, multiply your weight by 0.454, and the result is your weight in kilograms. While it may seem easier to do this in pounds, the metric is the scientific measure system and must be used. Otherwise, you will not get accurate numbers.
Once you have determined these two factors, multiply them, and the result is the number of calories you can expect to burn in an hour from the activity. Keep in mind this is a base amount, as it does not take into consideration intensity directly. On the Compendium, miles per hour are not used, but descriptors such as vigorous, light, and moderate are used in their stead.
Can You Burn 1000 Calories in an Hour?
It is possible to burn 1000 calories in an hour. However, it depends on the exercise and intensity of that exercise. The exercise will have to be vigorous, and unfortunately, there is a level of fitness required to be able to do so. It is not safe for a person to just jump into high-intensity exercises as it may actually cause damage.
That being said, many cardio-based exercises can help you break that 1k barrier an hour if you are willing to give them a try. Sprinting or running are among the most reliable ways to get the burn on and, once a person has trained regularly, doing intervals can help them reach that elusive 1000 calorie burn.
Other options one can try range from swimming to jumping rope. Anything that gets your heart pumping and that you can maintain a high intensity with for the allotted time may be your ticket to getting 1000 calories burned in that hour time span you have set aside. It just takes dedication.
Again, it is important to stress safety and the fact that intensity and your body will be the final determining factors of the caloric burn. Do not take up a high intensity run without training up to it as you can severely damage yourself from the strain you put on your body. Also, do not get discouraged if you do not burn 1000 on the first try.
How Can I Burn the Most Calories on a Stationary Bike?
While reaching the 1000 calorie goal may seem like a long way off, your exercise bike can still make a huge impact on your caloric burn. This system can help you keep fit, get your heart hitting its peak, and it’s less impactful on your body and its joints. All in all, it is a wonderful addition to your home gym.
Until you can reach that big caloric burn goal, you want to make sure you get the most out of your cycling experiences to help you during your work out. How can you do this? There are some simple tips and tricks that can help you take your cycling game from just another workout to a major dent in your day’s calories!
Tips for Burning the Most Calories on Your Exercise Bike
If you’re interested in squeezing out a few more burnt calories during your workout on an exercise bike, these tips can help.
Activate Your Core
Your core is the foundation of your body. With any exercise, activating it by tightening the muscles can increase the productivity of your workout. This is especially true of cardio-based workouts where engaging muscles can be critical in building, burning, and keeping stability throughout the routine.
To do this, lift up from the seat and lean away from the handlebars. Your abdomen, or core, will tighten in response. To take it further, draw your lower belly to your spine to create a hard center to pedal from. Not only will you burn more in your center, but you will be able to fully engage your feet with the pedals.
Learn to Love the Handlebars
We’ve all seen the bike racers at Tour de France, leaning down and hunkering in as they round the curves. That’s all right for them, but your handlebars need space. Hunkering in or leaning over the bars actually reduces the efficacy of the activity, as you disengage many muscles and reduce the intensity of the possible work out.
That being said, don’t sit stock still up either. You want to pull away from the handlebars, but still engage your arms, shoulders, core, and more as you pedal. Imagine the dynamic tension from your arms all the way through to your feet, powering the pedals and your wattage. With this position, you will burn more easily.
Make Sure Your Body is Energized
If you have heard it once, you have heard it a thousand times: Be good to your body, and it will be good for you. While it may be a point of contention among many groups of fitness advocates, eating something small to power your body during your workout can help your body get the ball rolling on calorie burn. An after work out snack can continue the burn long afterward, too!
In addition, with any exercise, cardiovascular or not, hydration is key. A dehydrated body will not work as effectively as a hydrated body, so make sure you sip on the water before, during, and after. The important word there is a sip. Chugging a hydration drink or scarfing down a big meal can end up cutting your workout short and make you feel ill.
Anyone will tell you of a time they hit a plateau in their workout. Plateaus are natural, as is the need for increased resistance or other factors. When you find yourself hitting that sweet spot where what once was hard is now coming easy, take a moment to appreciate yourself but don’t stop there.
Many of us fall into a routine of complacency where we hit a certain area we feel comfortable with and don’t elevate the practice. When you feel things are getting too easy, switch it up! Your body will thank you by continuing to burn a ton of calories and by mastering the new setting. If you don’t test yourself, you won’t be able to progress!
While it may be possible to burn 1000 calories, be sure to take your body’s needs into consideration and to pace yourself to prevent injury. Your body is a powerhouse, and with time and patience, you can burn that big number! An exercise bike is a fantastic addition to any workout regimen and can help you reach your fitness goals efficiently.