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How Many Calories Do You Burn Biking 10 Miles And Is it a Good Exercise?

is biking good exercise

Is Biking Good Exercise?

Physical activity is beneficial to your overall health. Riding a bicycle is no exception. This process is turned into a real competition, in which people ride 100 km on a bike. However, this article will be about biking 10 miles a day. People who do not belong to the category of professional athletes often ask if they can overcome such a distance. They can, but paying attention to a few basic points is essential.

Physical fitness

It is vital to make a sober assessment of your physical fitness before planning a 10-mile bike ride. Furthermore, it is interesting that a cyclist uses the same energy when riding on a flat surface as a pedestrian. In particular, beginners move at a speed not exceeding ten mph. How long does it take to ride a bike 10 miles? From the previous statement, we understand that riding 10 miles will take approximately 1 hour. However, the 10-mile bike ride time will mostly depend on the cyclist, and it may take less or more.

What should you do to overcome such a distance? It is necessary to prepare the body for the strain of overcoming long distances. First, pay attention to such important aspects:

  • provide yourself with the most comfortable riding conditions. It is needed to set the correct landing on the vehicle, namely the height, saddle angle, and saddle height. These indicators should match your build and height;
  • One of the essential secrets of success is high cadence. That is, the rhythm of how you pedal should be at least 70 revolutions per minute;
  • it is critical to dress appropriately for the weather. If it’s cold outside, it’s worth insulating your knees;
  • maintain a water balance. It is vital to drink clear, non-carbonated water during all physical activity. This will also help get rid of the bike’s 10 miles of calories.

The Basic Rules of Riding a Bike 10 Miles a Day Is Regularity

biking 10 miles a day

There is no need for a separate complex of exercises that focuses on developing leg muscles, and neither gym is needed. It is essential to enjoy the process but not to overload yourself.

It is worth adhering to specific systems with which you can control the training process. During the first week, it is worth training five times. At this time, it is worth it to pass different distances. You can start with biking 4 miles a day, then continue with biking 6 miles a day and finish with 8 miles a day. It is worth increasing the distance in the second week, and four training sessions are enough. It is necessary to overcome 9 and 10 miles in one training session. Now you are ready to do more than 10 miles, so prepare yourself for biking 12 miles a day.

The third and the fourth week continue with riding 10 miles. How long to bike 10 miles to start biking longer distances? We suggest that two weeks of regular riding a bike will be enough for you to move further! And trust us, you will be shocked when you see the calories burned biking 10 miles. In the fifth week, after riding hundreds of miles, you will be able to cover biking 15 miles a day or even 20 miles. You can tweak this plan, and you can change the parameters a little based on the individual characteristics of each beginner athlete.

How Many Miles Is a Good Bike Ride?

An important criterion when practicing this sport is endurance. It is vital to increase the load gradually. It would be best not to break a record in one session. During the ride, you should not feel the tension in the muscles. You can stop and walk a little if you feel worse and tired, especially in the first stages. Athletes recommend, in this case, to ride for an hour without stopping, then walk for 15 minutes with a light step while doing a slight warm-up. When riding the bike, especially if you want to cover long distances, it is essential to enjoy the process. With this activity, you will not only tighten your body but also see all the beauty of the surrounding nature. To avoid boredom, you should choose exciting routes.

Think in advance about the way there and back. It is interesting when this route will not be similar. Many people use this activity for emotional discharge. It is lovely to ride, enjoy the surrounding beauty, and feel the freedom. Thus, you can quickly get rid of stress, tension, and domestic problems. Another vital aspect is nutrition. It is essential to consider that by biking 10 miles, calories are gone within seconds. Therefore, it is crucial to renew strength promptly while choosing the right nutritious foods. It is enough to take with you on the road a few healthy, tasty snacks. However, it would be best if you did not overeat, because during the trip, in this case, you will feel heavy and uncomfortable, unpleasant feelings.

How Many Miles on a Bike Is a Good Workout for Losing Weight?

10 mile bike ride calories

If you decide to fight with the help of a bike against weight, you should remember that during 30-50 minutes, your body spends the energy reserves it has, but not the fat. Fat deposits will break down when it runs out, i.e., the calorie expenditure process will begin. Unfortunately, fat is very energy-consuming, and each gram of it generates 9 kcal of heat.

If you make a rough estimation for a man with a weight of more than 100 kg and a height of 190 cm, it turns out that the ideal weight is 90 kg, which means he needs to burn almost 30 thousand grams of fat. Multiplying this by 9 kcal, we get 270 thousand kilocalories of heat and 300-350 calories burned during a 10-mile bike ride for such a person. As a result, to lose 30 kg, you would need to do 385 bike rides of 2 hours each. Of course, these calculations are very approximate, and many other factors affect the intensity of weight loss: metabolic rate, exercise time, heart rate, and more. For example, cross-country cycling consumes significantly more calories than riding a gym bike.

What affects the intensity of calorie burning? We’ll tell you how many calories cycling burns in an hour or a kilometer, but let’s start with the factors that affect the rate at which you get rid of excess fat:

  • heart rate. Heart rate determines how you will burn fast calories during the ride;
  • More frequent and deeper breathing is a sign of an effective workout. It saturates the muscles with oxygen, triggering the fat-burning process;
  • level of fitness and body characteristics. Calorie burning depends on weight, height, age, and fitness level. For example, athletes need less energy to cover a certain distance on a bicycle than beginners;
  • the intensity and timing of the workout.

How Many Calories Biking 10 Miles Burne?

10 mile bike ride

So, if you are not satisfied with your body weight and wonder how many calories spend on a bicycle, we will now find out. Depending on the riding conditions and the characteristics of your body, riding a bike will help you get rid of 200 and 900 calories. Read the factors mentioned above, as they influence the statistics.

Let us take the body weight of 45 kg as an example: riding a bike for 10 miles calories burned about 300 calories, and if you ride at a speed of 5 mph, the consumption indicators will show 500 kcal. While riding a bike with a rate of 12 mph, you can burn up to 700 kcal.

Bodyweight should be taken into consideration while calculating the intensity of calorie burning:

  • 60 kcal/h at three mph;
  • 100 kcal/h at five mph;
  • 160 kcal/h at eight mph.

Using this, we can tell a person with a bodyweight of 75 kg burns 900 kcal while riding a bicycle at 6-7 mph. If you weigh 65 kg and you ride at a speed of 4 mph, you will burn about 490-500 kcal every riding hour.

Interestingly, when you ride on rough and rocky terrain, the consumption of calories starts to increase rapidly. The same applies to riding uphill or on surfaces with resistance (sand, gravel, pebbles). A cyclist who rides with constant alternating loads can double calorie-burning results. For example, you can hang for one minute fast and then slow down and rest for several minutes. Such alternating activities are suitable for speeding up your metabolism and energy expenditure. Regardless of the cycling mode you choose, the exercise should be comfortable. You have to max out, but not to the point where you must lie down and recuperate for hours afterward.
Based on the above information, you can calculate how many 10-mile bike ride calories you can burn on a bicycle in an hour with a particular type of riding and make your workouts as effective as possible.

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