Here’s How Long Your Cycling Workout Should Be for Weight Loss | XpertsReviews.com

Whether your fitness routine involves logging miles on your favorite bike trail or hitting the exercise bike at the gym, cycling is a great cardio workout for weight loss. People who weigh between 150 and 185 pounds can burn between 252 and 294 calories Riding a stationary bike at a moderate speed for just 30 minutes. This helps a lot, especially if you are trying to establish a daily calorie deficit. We did the research for you and found out exactly how long your cycling session should be to lose weight.

As with any form of exercise, the harder you put in, the more benefits you’ll get. “Cycling can be done at a range of intensities, from low-intensity endurance work to high-intensity power work. This means people can cycle every day without burning out from high-intensity exercise, another stickiness factor,” says Amanda Capritto, CPT with PTPioneer. “Cycling offers virtually infinite room for improvement, which means it’s easier to reach a weight loss plateau than with other forms of exercise, such as walking.”

Plus, cycling isn’t just about exercise: it’s also a fun activity to do with friends. “The cycling community is strong globally, so people who enjoy social contact may find it easier to stick with cycling than other forms of exercise,” Capritto adds. “A strong, supportive community can make all the difference when trying to lose weight.”

Now, let’s explore how often you should cycle and how long you should workout for if your goal is to lose weight.

How often should you cycle to lose weight?

If you want to lose weight and get in shape, it’s best to move your body daily. This doesn’t necessarily mean you have to cycle or do a vigorous workout every day, but regular movement helps build better habits and is essential for maintaining a calorie deficit.

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“I would recommend at least three cycling sessions per week for weight loss if cycling is the person’s primary form of exercise,” Capritto tells us. “On the other hand, if someone also wants to do strength training and walking, I might recommend one cycling session, three strength training sessions, and two walking sessions per week.”

If you’re trying to lose weight, it’s essential to meet the nationally recommended minimum amount of physical activity each week:

• moderate intensity cardio exercise – 150 minutes per week
• bodybuilding – 2 sessions per week

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How long should your cycling sessions be?

The intensity level of your run determines how far you’ll go each time. Capritto references a quote: “You can train hard or you can train long, but you can’t do both.” What does that mean? If you train at a high intensity, your workout will (and should) be shorter.6254a4d1642c605c54bf1cab17d50f1e

For example, a high-intensity interval cycling workout will likely last no longer than 20 minutes. In contrast, an endurance-focused cycling session is typically done in a “low heart rate zone” and can last up to an hour. (An experienced cyclist can ride for up to three to four hours on an endurance-focused cycling workout.)

Capritto suggests a combination of long, low-intensity, steady-state workouts, short, high-intensity rides, and a few sessions that fall somewhere in between that would be considered moderate-intensity.

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An example of cycling training for weight loss:

Capritto shares a sample bike workout to incorporate into your routine.

• Warm: Pedal for 10 minutes at an easy pace (heart rate zones 1-2; RPE 1-3)
• Main training: Complete three sets of 10 minutes of cycling at a moderately challenging pace (heart rate zones 3-4; RPE 5-7)
• Recovery: Pedal for a two-minute recovery period (heart rate zone 1; RPE 1-2) after completing each set
• Cool: Pedal for 10 minutes at an easy pace (heart rate zones 1-2; RPE 1-3)

Alexa Mellardo