A cycling program is a great way to get in good shape and lose that excess of weight. Even a short bike ride like three miles burns a surprising number of calories. To obtain the best results, you must maintain a continuous effort, instead of stopping and starting since doing so is not recommended for security reasons. The continuous effort maximizes the cardiovascular effects and the burning of calories when cycling.
The Cleveland Clinic describes cycling as an aerobic exercise, which means that you maintain a sustained physical effort for a long period of time, at least several minutes. For exercise and calorie burning, you can use a stationary, road or mountain bike. Cycling is a good option for people with orthopedic or arthritic problems and for those over 50 years of age. Cycling puts less stress on the hips, back and legs than aerobic exercises, such as running.
The number of calories you burn in cycling depends on the distance traveled first. However, your weight also plays an important role. A tall person uses significantly more calories to cover the same distance compared to a small individual. Your speed also affects the amount of calories you use per kilometer. The type of cycling you choose influences the number of calories you burn. Riding a mountain bike on unpaved trails uses more calories than road cycling.
You must know your time, as well as the distance traveled to calculate the number of calories you burn when riding a bicycle for three miles. Use your time and distance to calculate the average speed, which is obtained by dividing the distance traveled by the time in minutes and then multiplied by 60. For example, if you travel three miles in 15 minutes, use this formula: 3/15 x 60 = 12 mph. Next, look at a chart of calories burned as time progresses, such as those provided by Harvard Health Publications or NutriStrategy. com. These charts usually list the calories burned for half an hour, or in a full hour. To know the calories burned for other amounts of time, multiply the calculation of calories burned by your weight, and the speed by time in minutes divided by 60. Suppose you ride a road bike for 15 minutes at 12 mph, three miles and you weigh 155 pounds. You'll burn 596 calories, multiplied by 15/60, or about 149 calories.
A three-mile bike ride is not a lot of exercise, especially if you're trying to lose weight.Take about 3,500 calories to lose 1 pound. To maintain a good level of fitness, you need to get at least 150 minutes of walking or other aerobic exercise each week. The Cleveland Clinic suggests a 30 to 60 minute walk three to five times a week. For example, if you weigh 155 pounds and walk 150 minutes a week from 12 to 13, 9 miles per hour, you will burn approximately 472 calories per hour, for a total of about 1. 180 calories. That's equivalent to about a third of a pound. Of course, you can walk farther and faster as you build your fitness level, so you can burn calories faster if you wish.