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- Indoor cycling or spinning for weight loss: How often should we do indoor cycling to lose weight?
- Indoor cycling: How many times per week and for how long should we do spinning to lose weight?
- Indoor cycling or spinning: Which plan should you follow and how often should you do it to lose weight?
- Estimates, calculations and weight loss results from several examples of training plans using the exercise bike!
- Performance, effects and impact “before/after”: List of exercise bike programmes over 1 month at low intensity!
- Performance, effects and impact “before/after”: List of exercise bike programmes over 1 month at medium intensity!
- Performance, effects and impact “before/after”: List of high-intensity exercise bike programmes over 1 month!
Indoor cycling or spinning for weight loss: How often should we do indoor cycling to lose weight?
Everything you need to know about spinning
How often should you do indoor cycling or spinning to lose weight fast and see results? Does indoor cycling or spinning help you lose weight? How many times per week and for how long should you do indoor cycling or spinning to lose weight and burn fat? The tool below enables you to track the effects of indoor cycling or spinning over a month. Simply select the duration of your training session—either 30 minutes or 1 hour—and choose a frequency of 1, 2, 3, or 4 times per week to shed those extra kilos!
Result of your expenditures
Beware, exercise alone is not enough to lose weight!
Exercising helps to burn calories, shape your figure by gaining muscle mass, and increase the basal metabolic rate (calories burned at rest). Thus, exercise has a significant long-term impact on weight control and better health. However, to lose 1 kg of fat, you need to burn 7700 kcal, which represents hours of running.
So what is the right solution?
Exercise and daily activity are guarantees for controlling and maintaining weight in the long term, but as any athlete will tell you, 30% is about moving and 70% is about what's on your plate. Weight loss must therefore be a mix of expenditures (essential) and a diet that does not exceed your needs.
Wish to lose weight by combining nutrition and exercise?
Continue with the analysis!
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Indoor cycling: How many times per week and for how long should we do spinning to lose weight?
Find out more about indoor cycling or spinning for weight loss!
Regular exercise combined with a healthy diet can help you slim and tone your body, but some disciplines are more effective than others at helping you lose weight. What about the exercise bike and its calorie burn? How much time and how many sessions per week should you spend on stationary cycling to lose weight and get results? Here are some answers.
Calories burned by stationary or exercise cycling!
As well as strengthening your cardiovascular system, stationary cycling helps you to improve your physical fitness, tone your whole body and burn fat. The level of calorie expenditure on a stationary bike varies according to the intensity of the workout. As an example and for 30 minutes of exercise on an exercise bike:
⁃ Low-intensity stationary cycling burns up to around 150 calories.
⁃ Medium-intensity stationary cycling burns up to around 250 calories.
⁃ Intense stationary cycling eliminates up to around 300 calories.
⁃ Very intense stationary cycling allows an energy think of more than 350 calories.
Obviously, stationary cycling must be regular, intense and accompanied by a balanced diet, otherwise efforts to lose weight will be short-lived and in vain.
What is the metabolic equivalence of stationary cycling?
The metabolic equivalent of a physical activity is a statistical unit(MET Metabolic Equivalent of Task) which expresses the ratio between the energy expenditure of a physical activity during exercise and the energy expenditure of an individual at rest.
- the average exercise bike, for example, is a low-intensity activity with a MET value of 5.5. It burns off 5.5 times more energy than at rest, in the same way as a physical activity such as skateboarding or brisk walking.
- Intense effort exercise bike MET = 7
Indoor cycling or spinning: Which plan should you follow and how often should you do it to lose weight?
Estimates, calculations and weight loss results from several examples of training plans using the exercise bike!
Do you know how much weight you’ll lose by cycling for 30 minutes, 1 hour or 2 hours? How often should you train to lose weight and burn fat? The tables below will give you an idea of your weight loss as a function of weight, duration and number of training sessions per week.
Performance, effects and impact “before/after”: List of exercise bike programmes over 1 month at low intensity!
Spinning bike
Low intensity
Weight loss results for 1 session per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.03 | 0.06 | 0.11 |
| 50 kg | 0.04 | 0.07 | 0.14 |
| 60 kg | 0.04 | 0.08 | 0.17 |
| 70 kg | 0.05 | 0.10 | 0.20 |
| 80 kg | 0.06 | 0.11 | 0.22 |
| 90 kg | 0.06 | 0.13 | 0.25 |
Spinning bike
Low intensity
Weight loss results for 2 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.06 | 0.11 | 0.22 |
| 50 kg | 0.07 | 0.14 | 0.28 |
| 60 kg | 0.08 | 0.17 | 0.34 |
| 70 kg | 0.10 | 0.20 | 0.39 |
| 80 kg | 0.11 | 0.22 | 0.45 |
| 90 kg | 0.13 | 0.25 | 0.50 |
Spinning bike
Low intensity
Weight loss results for 3 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.08 | 0.17 | 0.34 |
| 50 kg | 0.11 | 0.21 | 0.42 |
| 60 kg | 0.13 | 0.25 | 0.50 |
| 70 kg | 0.15 | 0.29 | 0.59 |
| 80 kg | 0.17 | 0.34 | 0.67 |
| 90 kg | 0.19 | 0.38 | 0.76 |
Performance, effects and impact “before/after”: List of exercise bike programmes over 1 month at medium intensity!
Spinning bike
Medium intensity
Weight loss results for 1 session per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.05 | 0.10 | 0.21 |
| 50 kg | 0.06 | 0.13 | 0.26 |
| 60 kg | 0.08 | 0.15 | 0.31 |
| 70 kg | 0.09 | 0.18 | 0.36 |
| 80 kg | 0.10 | 0.21 | 0.41 |
| 90 kg | 0.12 | 0.23 | 0.46 |
Spinning bike
Medium intensity
Weight loss results for 2 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.10 | 0.21 | 0.41 |
| 50 kg | 0.13 | 0.26 | 0.51 |
| 60 kg | 0.15 | 0.31 | 0.62 |
| 70 kg | 0.18 | 0.36 | 0.72 |
| 80 kg | 0.21 | 0.41 | 0.82 |
| 90 kg | 0.23 | 0.46 | 0.92 |
Spinning bike
Medium intensity
Weight loss results for 3 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.15 | 0.31 | 0.62 |
| 50 kg | 0.19 | 0.39 | 0.77 |
| 60 kg | 0.23 | 0.46 | 0.92 |
| 70 kg | 0.27 | 0.54 | 1.08 |
| 80 kg | 0.31 | 0.62 | 1.23 |
| 90 kg | 0.35 | 0.69 | 1.39 |
Performance, effects and impact “before/after”: List of high-intensity exercise bike programmes over 1 month!
Spinning bike
High intensity
Weight loss results for 1 session per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.07 | 0.13 | 0.26 |
| 50 kg | 0.08 | 0.16 | 0.33 |
| 60 kg | 0.10 | 0.20 | 0.39 |
| 70 kg | 0.11 | 0.23 | 0.46 |
| 80 kg | 0.13 | 0.26 | 0.52 |
| 90 kg | 0.15 | 0.29 | 0.59 |
Spinning bike
High intensity
Weight loss results for 2 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.13 | 0.26 | 0.52 |
| 50 kg | 0.16 | 0.33 | 0.65 |
| 60 kg | 0.20 | 0.39 | 0.78 |
| 70 kg | 0.23 | 0.46 | 0.91 |
| 80 kg | 0.26 | 0.52 | 1.05 |
| 90 kg | 0.29 | 0.59 | 1.18 |
Spinning bike
High intensity
Weight loss results for 3 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.20 | 0.39 | 0.78 |
| 50 kg | 0.25 | 0.49 | 0.98 |
| 60 kg | 0.29 | 0.59 | 1.18 |
| 70 kg | 0.34 | 0.69 | 1.37 |
| 80 kg | 0.39 | 0.78 | 1.57 |
| 90 kg | 0.44 | 0.88 | 1.76 |
Everything you need to know about spinning
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