Recumbent bikes are one of the most popular low impact exercise equipment today. People just love the relaxed, slightly reclining position of their bodies when using the equipment and the ability to watch their favorite TV shows or read a novel while doing their workouts. With its back support, this bike is even suitable for people who have back issues.
But for fitness enthusiasts who are serious in their weight loss program, the main concern is that the calories burned on recumbent bike might not be sufficient enough for them to lose weight fast because users are in a more relaxed position when using the equipment. However, that is just an unfounded worry – you can burn as much calorie as you want especially if you incorporate the tips we will be sharing with you in this article.
The Average Number of Calories Burned on Recumbent Bike
So, just how many calories can you burn when doing a recumbent bike workout? Well, the rate of calorie expenditure actually varies from person to person but we do have some estimates from exercise physiologist William McArdle.
According to McArdle, the average person weighing between 100 and 130 pounds can burn 2.8-3.8 calories per minute by pedaling the bike at 5.5 miles per hour. If the user goes faster and pedals the recumbent bike at a pace equivalent to 9.5 miles per hour, the calorie consumption goes higher and is estimated to be somewhere between 4.6-5.9 calories every minute.
Meanwhile, those weighing between 170 and 200 pounds can expect to burn 4.9-5.8 calories per minute be pedaling as 5.5 miles per hour. A relatively higher calorie expenditure rate of 7.7 to 9.9 calories per minute will be achieved by going at 9.5 miles per hour.
It must be noted that these figures are just estimates. Aside from the user’s weight and cycling intensity or equivalent bike speed, actual calories burned might also be dependent on body fat percentage. Muscular guys might burn more calories compared to non-muscular men even if they have the same weight since muscle tissues burn more calories than fat.
How To Burn More Calories On Recumbent Bike
But even if you don’t have a very muscular build yet, there are still ways to increase the number of calories during your recumbent bike workout. Follow these simple tips to get the most out of each session.
Increase your workout intensity level – Everyone knows that the more you exert your muscles, the more calories you burn. In the case of recumbent bike, increasing the intensity level can be done either by increasing its resistance level or by increasing your pedaling pace. Of course, you can try both simultaneously to be even more effective.
Lengthen each session’s duration – The amount of calories burned during a workout also depend on time – the longer you exercise, the more calories you burn during that session. Thus, if you’re not really keen on increasing the intensity level of your regimen, another option is to lengthen your exercise session.
Incorporate interval training – Another way to increase the number of calories burned during your recumbent bike workout is to include interval training into your regimen. According to experts, interval training increases your body’s metabolic rate which, in turn, results in a greater calorie burning rate.
So yeah, there are multiple ways to make the most of your recumbent bike. At the end of the day, it’s just a matter of knowing how willing you are to burn calories and stay fit.