Following from Part 1, you are now aware of the many benefits and advantages that follow a choice to carry out your effective exercise by exercise bike.
Two goals that are often pursued for accomplishment are, (1) to lose weight, and (2) to lose weight fast. Depending on what ‘fast’ means both of these goals are achievable (including with the help of an exercise bike), but in order to be achieved, what an individual needs to be doing, and how those things are to be done, are things that the individual needs to be clear about.
Every quest for body-weight management, that weight be lost, or that weight be lost quickly, or even that weight be gained, is best pursued with an understanding of the logic surrounding the calorie: when we require weight we are requesting new calories for our bodies, and when we want to lose weight, we are requesting that we burn some of our calories.
For our purpose of considering weight management, a calorie is a unit or a measurement of energy, just like how a kilogram is a unit of weight, and how a minute is a unit of time. The amount of energy required to perform an activity can be counted in calories, as the number of calories required to be burned in order for the activity to be completed, or the number of calories that shall be burned if the activity is completed.
The calorie is energy but it is energy that we gain from consuming food and drinks.
Burning calories occurs naturally; we burn calories merely for being alive, whether resting or engaged in a sport – calories are like the power that keeps our bodies functioning, but the more strenuous an activity is to perform, or the more activities that we perform, the more calories that we burn.
One gram of fat amounts to nine kilocalories. So, to reduce a body’s fat by one kilogram, 9,000 kilocalories need to be burned.
|Activity||Energy cost (in calories)|
|Walking (1 hour)||208* kcal|
|Exercise Bike (1 hour moderate exercise)||419* kcal|
|Exercise Bike (1 hour vigorous exercise)||620* kcal|
|Exercise Bike (1 hour very high exercise)||745* kcal|
On the packaging of many foods there is information relaying the number of calories that the item contains. By calculating the number of calories received by our bodies and the amount of calories burned by our bodies, we can carefully plan how to add-to or reduce, our body-weight.
Relying on the table above, to reduce our bodies by one kilogram, we will need to work on losing 7,000 kilocalories, as 2,000 kilocalories are lost during digestion, in any case. The 7,000 kilocalories can be burned through nine hours of very high exercise-bike workouts and a one hour moderate exercise-bike workout, but this is one of many exercise combinations that can achieve the goal.
If a total of 10 workout sessions are required to reduce the body’s weight by one kilogram, then the work can be spread across three or four weeks.
To reduce the body’s weight at a faster rate the calories that we take in and the calories that we burn, can be varied accordingly.
Fat-Muscle Ratio & Metabolism
As living beings we require energy to live, and our bodies convert energy for us from the food that we eat – this conversion of energy explains the general metabolic process of our bodies.
Our bodies need essential nutrients like carbon, hydrogen, nitrogen, oxygen, phosphorous, and sulfur, and around another 20 inorganic elements. Metabolism involves our body’s receipt of essential nutrients which our energy is converted from – in carbohydrates, proteins, lipids, vitamins, minerals, and water the essential nutrients are found.
As we become older than 25 we become able to lose muscles, and if we ignore this possibility then our muscles melt, and as the years pass our body-fat percentage increases. For this reason it becomes extremely important to exercise and to practise sports regularly.
Every item of food and every portion of food contains a specific amount of energy for our bodies, and a calorie is, by definition, a unit of the energy found within food. As humans we only need so much energy, so, if we receive amounts of energy in excess of our needs, then like a car’s gas tank when it is filled with too much fuel, there will be overflow and spillage. Where our bodies receive an excess of energy (calories), a process of our metabolism called ‘anabolism’ helps to store the excess energy as fat for our bodies.
The amount of energy that we need to function is based on our personal metabolisms or our personal ‘basal metabolic rate’ [BMR], and is calculated as the amount of energy that our bodies burn while we are at rest. During rest our bodies still perform numerous functions: breathing, blood circulation, hormone adjusting, growing/repairing cells, muscle contraction, and more.
So where we exceed the energy required by our bodies on a BMR measurement, it isn’t necessarily a bad thing, because a BMR calculation is an underestimation of the energy that we actually need – because we aren’t always at rest. However, if we receive energy in excess of our body’s actual energy needs, so that our metabolism will store that energy within us, then we have the option of performing more activities to assist the catabolism process of our metabolism (which supports the burning of calories).
To some extent, by choosing to increase our activities in order to burn away excess calories, we are taking control to actively perform the management of our body’s weight.
Exercise is a method through which we can adjust the percentages of fat and muscle within our bodies; exercise burns calories and reduces fat, but can also create new muscles.
The increase of muscle within our bodies, and the decrease of fat within our bodies, support an increase of our personal BMR, but especially the increase of muscle – because muscle burns more calories at rest than fat does.
What You Know Now
From the above the following should now be clear:
Our intake of energy is through foods and drinks, and ‘calorie’ is the term for this energy-type
Losing body-weight involves burning calories
Our bodies have a daily requirement of calories to power our lives
Our body requires a variety of essential nutrients to receive its energy from
We can receive more calories per day than our bodies need for power
Exercise is an option for burning our excess calories
Our body’s fat/muscle percentages are variable, therefore so are our metabolisms
Without sufficient burning of calories, calories shall build up within our bodies
Exercise can play an effective role in managing one’s weight
The number of calories burned by an activity
The number of calories within food/drink we intend to consume
Calories that we do not burn are stored by our bodies, and sometimes we do not want this. So the information above is useful because it permits us to be sure of burning more calories than we take in, and then, instead of our bodies storing excess energy, our stored energy will be burnt off instead.
Burning Calories by Exercise Bike
*Your weight and pace determine how many calories you shall burn during your activities
Exercise by exercise bike is capable of burning hundreds of calories per hour
It has been reported that a 145 pound person burns 230 calories in 30 minutes riding moderately on an exercise bike, and 370 calories riding vigorously. For a 195 pound person, the calories are reported to be 310 and 503 respectively.
Foods + Percentage Daily Value Calorie info
The ‘Percentage Daily Value’ [PDV] information on calories is a slightly tricky format for noticing information about the calories received from an item of food, in comparison to the regular kilocalorie format. It seems to say that 2000 is the daily number of calories required by your body, which means that we shouldn’t exceed 2000 of the PDV calories in a day.
Spaghetti Bolognese (300g) — 352 PDV
Cappuccino — 120 PDV
Chocolate Cake (4.9 oz) – 506 PDV
Pineapple (165g) — 82.5 PDV
Boiled Potato (120g) — 86 PDV
Coke (330ml) — 139 PDV
Spinach (28g) — 7 PDV
Chips (400g) — 956 PDV
Chinese Fried Noodles (150g) – 280 PDV
The Accuracy of Calorie Measurements
While there are points that calorie measurements have a range of errors about them, note how useful they have been to so many successful athletes and individuals who train and exercise regularly, to know that the same information can help you too. Work with the information realising that we differ by heights, weights, and body-compositions, to expect imperfections, and to understand that nutritional information is for individuals to make the best possible use of – therefore work with the range of errors, but make notes from your experiences, to make adjustments that suit your progress.
Understanding the process that suits your goals, combined with nutritional information knowledge, combined with the basic will and determination to progress towards the goals, by effort, will lead you to your goals – losing weight and losing weight quickly are both possible.
The expertise for the use of nutritional information is held by the most experienced athletes and coaches.
Cycling for Endorphins
Cycling on an exercise bike for a release of your body’s endorphins will take from 1 to 2 hours of cycling, and is likely to burn 920 – 2010 kcalories. Your body’s release isn’t necessarily something that you will achieve overnight, but by diligent practise you will achieve the goal. Monitor your progress, and take confidence from the gradual building of your ability, that you shall achieve the goal.
The release of endorphins is especially useful for individuals interested in quitting their smoking of cigarettes, and, the entire process of making progress towards your body’s release of endorphins, forms the effort to quit smoking.
Before running there’s walking, and before walking there’s crawling, and before crawling there’s observation of others who can crawl, walk or run. Note that it is in you to do all that you can see others doing, but like they did, you too must take the appropriate steps.
Exercise bike cycling can be a babystep towards becoming more active. A further step for increasing your physical activity is the treadmill, and with good skills handling both the exercise bike and the treadmill, you are then perhaps ready for a sport – volleyball is a game you will thoroughly enjoy.