The best ways to burn calories
BURN 1,000 CALORIES IN 45 MIN
Out of all the thousands of Spin classes I have taught over the past 10 years the most popular question is: ‘How many calories do you burn during a cycling class?’ The answer is not so simple; read the following factors that contribute to the total number of calories you can burn during an awesome indoor cycling session.These are some of the best ways to burn calories.
Workout Frequency
How many times are you training per week? Make sure to spread out your workouts throughout the week instead of trying to get them all in on one day! Every year I see more and more individuals lose interest in training programs soon after setting all those New Year’s resolutions during the months of March-May. Fitness is a necessity and not a luxury. Make fitness a part of your lifestyle in order to lead a longer and happier life.
Workout Intensity
The amount of Intensity and tension that you add during the cycling class as you turn the ‘knob’ in order to add more brake, resistance, and/or tension to your workout. The higher the intensity, the more calories you will burn. A 200-lb. individual will burn around 800 calories in 60 minutes at a moderate/high intensity workout. At a very vigorous intensity on the indoor cycling bike during class this same person will burn around 1,200 calories in around 60 minutes. Most classes including my own are developed around a H.I.T.T. (High Intensity Interval Training) type of workout so your body will burn more calories faster!
Workout Type & Tempo
I take my people on the terrain through hills, flats, mountain peaks, time trials, and interval training. Hardcore training regimens plus efficient training equipment equals extreme fat loss, enhanced functional strength and conditioning, and fun new workouts and exercises. The Tempo, FAST OR SLOW of the workout during cycling will also dictate how many calories you will burn during a cycling class. Make sure to constantly rise to the challenge of adding more resistance and tension along with with adding faster tempo and pedal speeds.
There are NO shortcuts to becoming a fit individual.
What is Your Body Weight?
The size of your body has a direct impact on the calories you expend in a class. Someone who is light is going to burn fewer calories than someone who is heavy. For example, a 150-lb. person burns about 240 calories cycling at a moderate intensity for 30 minutes; a 200-lb person burns about 320 calories under the same conditions. Please keep in mind that I consume about 3 times the amount of food than a woman who weighs 130lb. It is not directly similar as I create much more power and force just by weighing more as I push the pedal up and down with momentum and I’m able to create more power just by using my body weight. I teach 8 indoor cycling classes a week and at 210 lbs, I usually burn around 1,000 calories per hour while cycling at a very high intensity. For a 180 lb man he will burn around 650-675 calories. For a 130 lb woman she would burn around 475 to 500.
Are You Training with a Heart rate Monitor?
With all of the new technology available to the public, there are more options than ever for accurate heart rate monitors. More instructors are using heart rate in order to teach individuals more in cycling class how to utilize them to get the most calories burned throughout their workouts.
How Many Miles on Average Do You Travel During an Indoor Cycling Class?
There are several things to take into account here and results can be all over the board. The instructor leading the class will set the tempo and intensity of the ride so it’s important to find an instructor that fits your fitness range. Some classes may be too easy and hard to get motivated in order to go farther distances while others are so difficult that you feel like your going to collapse after every song. Find your pace in any class you take and do your best to work as hard and efficient as you can during the entire ride. It also depends on YOU and your individual fitness level. A great way to measure distance is not looking at the monitor but more importantly, the Watt Output Average and tempo of the class. As an estimate, an average 1 hour class at a cadence of 80–110 rpm is equivalent to about 20 miles on the road.
Now that’s a Health, Heart & Pocketbook journey and the best ways to burn calories we all can benefit from!
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Best of luck on your journey!
