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How to Increase Calorie Burn While Biking

Fitday Editor
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Biking is one of the best cardiovascular exercises that you can do for your body. It's a fantastic way to build up cardiovascular strength and endurance. It's also great for burning calories. Here are some ways to increase the calories burned during every workout.


Instead of biking at the easiest level on a stationary bike, add resistance. Your goal should be between 70 to 80 revolutions each minute to achieve the best calorie and fat burning level. Set the level of the machine appropriately. You may also wish to add ankle weights, but you don't want to make it so difficult that you must quit before going at least 30 minutes on the bike. Start by adding only one-pound ankle weights, then increase the weight level as you increase your strength.

Power Spurts

Pushing through a full biking workout is essential to burning calories efficiently. Therefore, you don't want to perform at your maximum speeds throughout the whole workout. However, going at a speed that's significantly faster for two minutes every ten minutes can create change in your workout that keeps it interesting. It can also make the rest of your workout feel less strenuous, as it's a break from the high intensity. You always want to consult your doctor when planning any workout program, though, especially one that is going to challenge your limits.

Proper Form

It's important that you have proper form when biking. Sit with your back straight and let your hands lightly touch the handlebars. If you are lunging over and clutching those handlebars, you're not making your legs work as hard as thy should on the bike, and you'll burn fewer calories. If you are uncomfortable with proper posture on your bike, adjust it. Almost all stationary bikes allow you to move the bike seats forwards and backwards, as well as up and down.


Don't spin your legs like you're racing for your life. Although spurts are often good for some bikers, you don't want to try to go for extended lengths of time with a racing pace. That will tire you quickly and isn't the best for maximum calorie burning. Instead, pace yourself. After several sessions with a personal trainers, you may be able to learn when your body is working at its maximum fat level capacity. Some biking machines even have a level for you to set for maximum calorie or fat burning. You want to bike at a moderate speed, not too fast and not too slow.

Music and Videos

Listen to music while you are biking, and you are likely to stick to the exercise for longer, even after a planned 30-minute workout. Although some prefer to focus on the exercise itself, most perform better if they allow themselves some pleasures while exercising. Biking is one exercise that is great for allowing you to also read magazines and listen to music. If you are comfortable and enjoying yourself, you're likely to stick with the exercise for much longer.

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