Stationary bicycles are a fixture in most health clubs because they offer an effective cardiovascular workout without putting excess stress on your joints. The Cleveland Clinic notes that cycling can be especially good for people with arthritic or orthopedic problems or who are more than 50 pounds overweight. Group cycling classes and more technologically advanced stationary models attract all fitness levels to the equipment, however. A 130-pound person can burn anywhere from 177 to 778 calories in just one hour of stationary cycling, making it potentially one of the most efficient calorie burners at the gym.
The exact number of calories depends on your weight, the intensity of the workout and the time spent exercising on a stationary bike. The more you weigh, the more calories you burn while riding. For example, a 130-pound person may burn 177 calories in one hour of light stationary cycling, while a 275-pound person burns 279 calories. Increasing the stationary cycle’s resistance and the speed at which you ride also affect calorie burn. Although the potential to burn more than 700 calories an hour exists, you must be extremely fit to maintain that level of intensity. Due to the multiple variables that affect calorie burn while riding, calories-burned charts often vary somewhat when it comes to stationary cycling.
Types of Bike
The type of stationary bike you use may affect your calorie burn. You will probably burn more calories when using an upright cycle than a recumbent cycle. Although the reclined position of a recumbent cycle might be easier for some people who have back pain or poor balance, it makes it harder to build intensity. Newer stationary bikes may have a computer monitor with a simulated terrain and race or pace “riders” for you to chase. These features may inspire you to work harder and thus burn more calories. Group cycling classes, with trained instructors and high-intensity music, can also encourage you to put forth a vigorous effort so you burn between 400 and 600 calories per 40-minute ride, says the official website for Spinning – one of the founders of group indoor cycling.
Comparison to Outdoor Cycling
Indoor cycling seems to burn nearly the same amount as outdoor cycling of equal intensity. For example, a 155-pound person cycling vigorously outdoors -- going about 15 mph for 30 minutes -- will burn about 372 calories and indoors about 391 calories. Figuring out exactly how many calories you burn on an outdoor ride is more challenging because you face ever-changing terrain and different levels of wind resistance depending on the weather.
Increase the Burn
Pace your workout so you can last for a long ride. You may burn a lot of calories cycling at a vigorous pace, but if you can only keep it up for two minutes – you are better off going slower and longer. Work your way up to a cadence, or pedal stroke speed, of between 70 and 80 rpms. If you are a beginner, you may start at a slower rate of 40 to 60 rpms. Upping the resistance while maintaining a strong pedal stroke also raises your calorie burn. Some stationary bikes have preprogrammed hill-climbing or interval-training workouts that can also help you work harder to burn more calories.
- Spine-Health: Stationary Bike
- NutriStrategy: Calories Burned Cycling or Riding a Bike
- Harvard Health Publications: Calories Burned in 30 Minutes for People of Three Different Weights
- Spinning: Spinning Program FAQ
- FitDay: How to Increase Calorie Burn While Biking
- Cleveland Clinic: What Is the Best Type of Aerobic Exercise?
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