How Many Calories Burned Biking: How Cycling Impacts Your Lifestyle

How Many Calories Burned Biking

Have you ever wondered what benefits bike riding gives you? Well, I have. When you ride your bike, you enjoy so many benefits. Some of these benefits are health-related while others are simply experiencing the environment.

For people who are looking to shed a little extra weight, bike riding is also very good. You will burn extra calories and remain with lean muscles. However, that’s not all. Here are other ways that biking impacts your daily lifestyle too.

Riding a Bike Two to Three Hours Every Week

If you choose to ride your bike two to three hours a week, you should start to experience some cool benefits of biking. Some of them will include the following:

Less Muscle Strain

Biking for fun is a low impact sport. Because of this, you stand very slim chances to sustain any injuries compared to other exercises.

Muscle Workout

For your thighs, bum, and waist, biking is a very good way to work out these muscles. The effect doesn’t end there though. It goes beyond and also impacts other major muscle groups positively too.

Easy to Learn

The truth is biking doesn’t need so much physical skill. It is simple and easy to master. This is unlike many other sports that we know of. Even for sports, once you master how to ride a bike, the only thing that will be remaining is to improve on your endurance.

Cardio Strength

Cycling also increases the endurance level, stamina, power, and strength. It will help you to build more core strength power and allow you to progress easily. The good thing is that you can always start from a lower intensity.

Benefits of Regular Cycling Routine

What we have seen above is how you will benefit from riding your bike for at least three hours a week. But what benefits will you have if you changed into a regular cycling routine? Here is what the experts say.

Helps to Manage Diabetes

If you are wondering how many calories burned biking? Then you will be surprised by the rate at which you can address diabetes by just cycling. Cycling burns more calories. In turn, it prevents any form of hypertension and also maximizes the circulation of blood around the body.

By doing this, the blood sugar levels will go down. This keeps any diabetes attacks at bay. You should understand that the lack of proper body works out increases the chances of diabetes attacks. That’s why you must keep working out.

Improves Navigational Skills

Before you start riding your bike, you need to determine the route that you want to use. Most biking routes are never on a straight path. You will need to take turns and corner. You will go past the building and bushes.

Mountain biking, for instance, needs so much navigational skills to make it back to the starting point. At the end of the day, you will get better at navigation and following routes. This is why cycling is used as a camping sport too.

Improved Cardio Fitness

You will experience an improved cardiovascular fitness. Cycling is an endurance sport. It means that when you cycle, you will build more strength. Improved cardio will lower the risk of heart attack, high blood pressure, and chances of sustaining any heart diseases.

Maximum Muscle Flexibility

The more you ride your bike the better you will find the movements of your joints to be. The joints around your limbs including hands and legs will become more flexible. You will experience a higher range of motion anytime that you step out of walk around.

Thankfully, muscle strength will also increase more. This will boost your endurance levels and leave you with built core strength.

Improved Sleeping Pattern

More importantly, when you ride your bike, you work out your body. With your body properly worked out, you won’t even have the chance to raise a hand when you get into bed. You will sleep peacefully and comfortably.

Better sleeping pattern is also associated with improved sex life, concentration, and overall body functionality.

Fast Response and High Alertness

When riding your bike you need to remain aware of everything that’s happening around you. You need to make sure that you watch where you are going to at any time. More importantly, you must make sure that you respond to actions faster.

This, in a way, boosts your response time. It helps you to improve your balancing too. Your brain activity is boosted and you will remain very alert.

Lower Stress Levels

Apart from boosted joint mobility, you will also experience lower stress levels. As you ride your bicycle, your bran is always alert. The brain works more. This enables you to rest better. You will easily fall to sleep and get a peaceful night.

Nonetheless, as you cycle, you attain better cardio health. Cardio health ensures that your body achieves better blood circulation. It will also get a good fluid circulation. This lowers stress as enough oxygen reaches the blood at any time.

Better Posture

Proper sitting on the bike demands that you sit upright. Your back should not be bent. Your hands should be held in front of a proper grip. This leads to a better sitting posture. It also improves the coordination of the body muscles.

Grow Your Social Circle

The best way to ride your bike is to get a cycling group. Well, there are areas where you could find a club. However, in some cases, you will bump onto other riders and hit it off. This way, you will be able to grow your social circle and make more friends.

With time you could have a club of your own. You can also share so much and improve each other. Humans are social and biking gives you the advantage of enjoying it all.

Stronger Bones

The power to pedal your bike is derived from both your leg bone and the muscles. If the power increases, it means that the bones are getting stronger. This is very possible when you ride a bike regularly. It will also help you to go for longer distances.

Weight Loss

The presence of body fats in your body will lead to unhealthy weight gain. However, as you cycle regularly, you will be able to burn on the fats. Cycling burns calories and will, therefore, help you with weight loss routine.

It also reduces anxiety and depression as we have seen. Depression leads to unhealthy weight gain. Without it, you will retain a healthy weight.

How Many Calories Burned Biking?

The A155-pound person who rides their bike at a moderate speed say of about 12 to 13.9 miles per hour will burn up to 298 calories in half an hour – 30 minutes.

If the person increases their speed to between 14 to 15.9 miles per hour, they will burn seventy-four more calories. This will sum up the total calories burned to 372 calories. This means that biking has some of the best potentials if you want to burn calories.

NOTE: If you burn extra calories, you manage your weight. You also prevent any fat deposits from being retained in your body. You should, however, start out small before you increase your cycling frequency.

Additional Benefits that Cycling Guarantees

Apart from what we have already seen, there are many other benefits that cycling will give you too. They include what I am going to show you here.

Biking can help you to recover better from injuries. It is low-intensity physical activity that will help you to rehabilitate injured joints, sore muscles, and strain from a previous demanding workout routine.

In addition to that, the sport is also a good way to relate to nature and experience the beauty of a fresh outdoor. You will be able to feel the thrill of the wind rushing through your face and also catch a glimpse of the beautiful locations.

Nonetheless, if you have a cycling routine, you will realize that it is a great way to spend your time. You will never have an idle moment in your schedule. This prevents boredom and instead maximizes your time efficiency.

Finally, bike riding is a great form of transportation. If you don’t like the car you can move around on a bike easily. You will be able to enjoy health benefits at the same time. That’s why some people ride their bikes to work.


In this section, we will look at some frequently asked bike riding questions. These questions will give you a deeper understanding of bike riding as an exercise.

What is the Best Time to Ride a Bike?

You can ride your bike at any time. However, you will find it very hard to keep up with the impact of hot weather. That’s why the experts will always recommend riding your bike in the morning or evening.

In the morning, the sun is hardly up when you should ride your bike. Due to this, you will experience lower rates of wear and tear. The low rates will mean longer rides and more calories burned. The same applies when you ride your bike in the evenings.

What Should You Do When Riding in The Evening?

Bike riding in the evening is awesome. It has one of the best impacts on your body. It will help you to stay alert, maximize your flexibility, and enable you to have a good night’s sleep.

However, when riding the bike in the evening, chances are nightfall will get you out. You must, therefore, maximize your visibility. Here are a few things that will help you to remain visible when the sun goes down.

  • Installing bike fenders
  • Reflectors on the wheels
  • Wearing reflective riding costume
  • Installing brake, rear, and front lights

How Do I Maximize Resistance on the Bike?

Some people prefer riding for longer. There are others who will ride their bikes up the hill. Then we have a group that prefers to add a little weight on the carrier or their backpack. Whichever method that works for you, embrace it. If you love to combine more than one trick, that’s still okay.

Which is the Best Bike for My Use?

The best bike depends on your needs. It also goes with your taste and preferences. Even so, if the bike is comfortable, perfect fit, and meets your weight loss or biking needs, you can just buy it at any time.

Can Recreational Bike Riding Help in Weight Loss?

Yes. However, recreational bike riding might not be properly structured to give the best benefits of a weight loss remedy. The reason for this is that most people who engage in recreational bike riding do so for fun.

If you need to burn extra calories, you need to have a bike riding routine that will target that. You need to track your progress and also determine when and where to improve. A good weight loss biking routine will have milestones.

How to Maximize Bike Riding Benefits

If you want to get the best bike riding benefits, you must first understand what they are. Then you can structure the biking plan in a realistic and manageable routine. But it doesn’t end there. You need to stick to the routine that you have set.

A good way to get the moral you need for this plan is to set milestones, get a bike-riding group, service your bike, and always making sure that you savor every moment that you are on the bike too.


Now that you know how many calories burned biking, you don’t have to question the benefits of bike riding for guys who have a weight loss routine. Nonetheless, you must ensure that you take your time to develop a bike routine that suits your needs.

A biking routine is one of the most phenomenal ways that you can get the best out of your bike. It makes your biking experience quite easy and will leave you with tons of benefits. You must ensure that you try as much to stick to your biking routine in case you want to see the benefits fast.

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