Burn by bicycling!

Bicycling burns a lot of calories, especially if you work hard. An hour-long, leisurely bike ride of less than 16km per hour burns about 320 calories for a 79kg person. If that rider increased his pace, averaging 22,5km per hour, he’d burn approximately 630 calories. Averaging 29km per hour, he could expect to burn about 950 calories in an hour. Indoor cycling also burns a lot of calories. In an hour, a 79kg exerciser riding at an easy pace can burn around 240 calories. Riding at a moderate pace, he'd burn about 550 calories, and if he rode at an intense pace for an hour, he could burn up to 830 calories.
Regular bicycling, as a form of aerobic exercise, contributes to weight reduction, lower blood pressure and alleviation of stress. Bicycling is good choice for beginning or overweight exercisers because it’s a low-impact workout that offers quick advancement: As you get fitter, you can pedal faster and go farther to burn more calories. Bikes also come in a variety of styles for different needs. For those with lower back issues, recumbent bikes have seats with backrests. For the average rider, a comfort bike is the least intimidating, because it places riders in the most upright position. Road bike geometry is more aggressive, which makes it a suitable choice as you advance.
You can increase your calorie-burning power on the bike by adding intervals to your ride. Interval training can make your workouts more interesting, which helps keep you on track and your programme effective. A majority of indoor cycling classes are built around the principle of interval training, using short periods of intense efforts followed by active recovery time. Outside, adjust your speed to interval train. Start with short intervals and long recoveries, gradually building up to longer intervals and short recoveries. If you live in an area with hilly terrain, increase your heart rate on a climb and recover as you coast down the other side.

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