Cycling is a low-impact way to scorch calories and shed unwanted pounds. This year-round sport is suitable for everyone, regardless of age or fitness level. In addition to burning calories, it improves your heart health and helps you build lean muscle mass. By adding a few rides a week to your schedule, you will begin to add up the calories burned and start to lose weight.
To lose one pound of fat, you need a loss of 3,500 calories. This deficit can be created by reducing the number of calories you eat, increasing the number of calories you burn, or both. WebMD.com recommends that you create a deficit of 500 calories per day through a combination of increasing physical activity and eating fewer calories. This should safely yield a loss of 1 to 2 pounds of fat per week.
According to the Mayo Clinic, for a 160-lb person, cycling for one hour at a leisurely pace of less than 12 miles per hour burns 292 calories. According to Health Status, if the pace is increased to 12 to 14 miles per hour, that same person will burn 634 calories in one hour. Finally, if that same person speeds up to 14 to 16 miles per hour, which is a vigorous pace, he will burn 768 calories per hour.
James Russell Stevens, a nutritionist at the Metropolitan State College of Denver, recommends to people who have more than 50 pounds to lose to aim for a weight loss of two pounds per week. He recommends eating a large breakfast followed by small meals throughout the day. About an hour before you ride, eat a snack. For people with 20 to 30 pounds to lose, Stevens recommends that they aim to lose one pound a week by eating foods such as nuts, whole grains and yogurts to help them feel satisfied throughout their workout and to avoid a weight loss plateau. Finally, for people looking to lose 1 to 15 pounds, Stevens recommends them to lose half a pound a week by adding on an extra 20 minutes onto each ride.
While cycling generally is a safe sport, nearly 580,000 people visit the emergency room each year due to bike accidents. Injuries range from cuts and bruises to head trauma and death. Investing in safety equipment such as helmets and reflective clothing can help prevent injuries. Furthermore, learn the laws of the road in your area and always obey traffic rules.
Fitzalan Gorman has more than 10 years of academic and commercial experience in research and writing. She has written speeches and text for CEOs, company presidents and leaders of major nonprofit organizations. Gorman has published for professional cycling teams and various health and fitness websites. She has a Master of Arts from Virginia Tech in political science and is a NASM certified personal trainer.