Can cycling help you lose weight? How often and for how long should you cycle to lose weight?

Cycling: How many times per week and for how long should we cycle to lose weight?

Find out more about cycling for weight loss!

While regular physical activity combined with a healthy diet can help you slim and tone your body, some disciplines are more effective than others at helping you lose weight. What about cycling and its calorie burn? How much time and how many sessions per week can you spend cycling to lose weight and get results? Here are some answers.

Calories burned by cycling!

Cycling has many benefits, including helping you to lose weight. It’s an endurance sport that stimulates cardiac activity and promotes fat burning. Just look at the calorie expenditure for 30 minutes of cycling at different intensities for a 70 kg person.

• Light effort cycling ~ approx. 147 calories
• Medium effort cycling ~ 257 calories approx
• Intense cycling effort 22-30 km/h ~ 368 calories approx

The more intense the cycling, the greater the muscular development and the calories burned, and the greater the energy consumption at rest (after-burn effect). Whatever the case, regular cycling should be combined with a healthy diet.

What is the metabolic equivalence of cycling?

The metabolic equivalent of a physical activity is a statistical unit(MET Metabolic Equivalent of Task) that expresses the ratio between the energy expenditure of a physical activity during exercise and the energy expenditure of an individual at rest.

• The MET value of a bike varies according to the effort involved. Medium-effort cycling, for example, is a medium-intensity activity with a MET value of 7, enabling you to burn 7 times more energy than you would at rest, in the same way as a physical activity such as table tennis or water skiing.
• Cycling Light effort cycling = 4
• Intense cycling 22-30km/h = 10
• Very intense cycling over 30km/h = 14

Cycling: Which plan should you follow and how often should you do it to lose weight?

Estimates, calculations and weight loss results, along with several examples of training plans to help you make progress on your bike!

Do you know how much weight you 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 low-intensity cycling programmes over 1 month!

Performance, effects and impact ‘before/after’: List of cycling programmes over 1 month at medium intensity!

Performance, effects and impact “before/after”: List of cycling programmes over 1 month at high intensity!

In addition to practicing cycling, it is important to pay attention to your diet!

To maximize the benefits of cycling, it is crucial to adopt a balanced diet. A diet rich in macronutrients, micronutrients, and various other essential nutrients helps maintain an optimal energy balance. The energy balance, which is the difference between calories consumed and calories expended, plays a key role in weight management. If you are wondering “why did I gain weight”, it may be that your energy balance is off. By combining cycling with proper nutrition, you can achieve your health and wellness goals more effectively.