Cycling is more efficient than walking, so you'll probably work harder by walking briskly and probably exercise your heart, lungs and major muscles more. On the other hand, cycling is probably less hard on your hips, knees and ankles than walking.
Indoor cycling is undoubtedly an excellent way to enhance your cardiovascular health. Just like walking, indoor cycling elevates your heart rate, which notably benefits your heart and lung health. However, due to its higher intensity compared to walking, it can considerably enhance your endurance and stamina.
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.
Now, let's get to the heart of the matter. Both walking and cycling can help you lose belly fat, but they do so in slightly different ways. Cycling is a more intense workout and burns more calories per hour than walking. Therefore, if your goal is to lose belly fat, cycling may be a quicker route.
Cycling burns more calories
Cycling at a moderate speed of 20 km/h (12 mph) burns approximately 563 kcal per hour. And the difference is even bigger when we increase the intensity. A fast walking speed of 6.5 km/h (4 mph) burns 352 kcal per hour, while a fast cycling speed of 30 km/h (19 mph) burns 844 kcal per hour.
For example, according to Harvard Health Publishing, 30 minutes of walking at a moderate pace of 3.5 miles per hour (17 minutes per mile) burns about half the number of calories of riding a stationary bike at a moderate intensity: 107 calories for a 125-pound person walking compared with 210 on an exercise bike.
Is 30 minutes of cycling a day enough? While we do mention 45 minutes as being a great place to start, 30 minutes daily will certainly make a positive impact on your health as well. You would likely burn around 330 calories in that time period, and that would add up to 2,310 calories per week if you are consistent.
You might have to remember your activity level during the ride and do some mathematics, but it is pretty basic. If you ride at a moderate intensity for a little over an hour, you will hit your 10,000 steps.
Cycling can reduce thigh and belly fat as well as benefiting the circulation of blood around the body, strengthening the heart and other muscles and increasing the metabolism. It is a low-resistance exercise which means it puts less pressure on the joints than running, walking or jogging.
Penny Weston, fitness expert and founder of wellness centre Made, told Live Science that if you want to strengthen the muscles in your legs to make them look more toned, walking and stationary cycling are both ideal. "Walking across different terrains such as hills is particularly effective at doing this.
This makes it an ideal workout for weight loss. Studies show that this intense workout can help you burn the same number of calories as normal cardio and weighted exercises in a shorter amount of time. A 30-minute HIIT workout burns up to 30% more calories than 30 minutes of exercising at a steady pace.
Treadmill exercise burns more calories per minute, but exercise bikes offer a low-impact cardio workout that could ultimately deliver better results.
The answer is yes and no! It all depends on what type of exercise bike you have. If you are using an upright stationary bike at the gym or your house, then it's not recommended that you use the same exercise bike every day because they can put too much stress on your joints and cause injury over time.
Conclusion. After reading the above article you now have a better idea of how long I should go on an exercise bike per day. We have discovered that 20 minutes on an exercise bike is best for seniors, while more experienced riders and those with higher fitness levels could ride for sessions as long as 90 minutes.
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. Therefore, riding a stationary bike for 30 minutes five days per week at a moderate intensity can help lower your risk of certain health conditions.
Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilates and yoga can also help you lose belly fat.
So it will take 4 hours of cycling on a weekly basis to lose 1kg of weight. The longer you exercise the more calories you burn but for the beginner, it is not practical to do cycling for 4 to 5 hours every day. Also, If you have any kind of disease (physically unfit), we recommend taking advice from your doctor.
On an average, one must do cycling for around 20 to 30 kms.
Multiply the number of minutes of the activity by the number of equivalent steps per minute. For example, if you bicycled at a leisurely pace for 30 minutes, multiply 116 X 30 to come up with 3,480 steps.
Incorporating at least 30 minutes, or approximately 3,000-4,000 steps, of brisk walking should be emphasized with the promotion of any step-based recommendation, in line with public health guidelines' focus on time in MVPA.
So, if you ride your bike for 30 minutes every day, you would burn about 1,000 calories a week. This means you could lose about 2lb a month by doing this. And if you up the intensity to a vigorous pace, you could burn up to 400 calories in 30 minutes. This means you could lose 3lb a month by doing this.
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.
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.