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- Indoor cycling for weight loss: How often should we do indoor cycling to lose weight?
- Spinning: How many times per week and for how long should we do spinning to lose weight?
- Indoor cycling: 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 with the exercise bike!
- Performance, effects and impact “before/after”: List of low-intensity exercise bike programs over 1 month!
- Performance, effects and impact “before/after”: List of exercise bike programs over 1 month at medium intensity!
- Performance, effects and impact “before/after”: List of high-intensity exercise bike programs over 1 month!
Indoor cycling 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 to lose weight fast and see results? Does indoor cycling help you lose weight? How many times per week and for how long should you do indoor cycling to lose weight and burn fat? The tool below enables you to track the effects of indoor cycling 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 pounds!
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!
Enter all required values.
Spinning: How many times per week and for how long should we do spinning to lose weight?
Find out more about spinning for weight loss!
While regular physical activity combined with a healthy diet can help to slim and tone the body, some disciplines are more effective than others at helping you lose weight. What about the exercise bike and its caloric expenditure? How long and how many sessions per week of spinning should you do to lose weight and see results? Here are some answers.
Calories burned exercising on a stationary or exercise bike!
In addition to strengthening the cardiovascular system, stationary cycling helps you to improve your physical fitness, tone the whole body and burn fat. The level of caloric expenditure on a stationary bike varies according to the intensity of the workout. As an example and for 30 minutes of exercise on the stationary 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 energetic de pense of over 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 futile.
What is the metabolic equivalence of spinning?
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, on a par with physical activity such as skateboarding or brisk walking.
- High-effort exercise bike MET = 7
Indoor cycling: 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 with the exercise bike!
Do you know how much you’ll lose by training on an exercise bike for 30 minutes, 1 hour or 2 hours? How often should you train to shed pounds and burn fat? The tables below will give you an idea of your weight loss according to weight, duration and number of training sessions per week.
Performance, effects and impact “before/after”: List of low-intensity exercise bike programs over 1 month!
Spinning
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
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
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 programs over 1 month at medium intensity!
Spinning
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
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
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 programs over 1 month!
Spinning
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
High intensity
Weight loss results for 2 sessions per week
| Weights | 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
High intensity
Weight loss results for 3 sessions per week
| Weights | 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 |
