If cycling is really to lose weight, it is too boring!Losing weight should be an extra buff for happy cycling!But in another way, if your coach asks you to increase your work-to-body ratio, or if your doctor asks you to do a little more exercise, cycling weight loss is a very effective exercise.
However, can we equivalent calculate the goal of weight loss with the number of cycling kilometers?The simple answer is: yes …………?To understand the complex scientific principles behind this and to answer the question of how many kilometers you can lose 1 kg of fat, we contacted a group of experts to study it.
Come and pick up the calculator and hear what they say.
It is hard to ride, energy needs energy, energy burn can help us reduce the body proud flesh —— this is well-known common sense.But, in addition to this big truth, it helps us to calculate exactly how much weight cycling can lose.So the question is: Assuming that other factors, such as diet and daily activities, remain unchanged, how long do ordinary cyclists need to ride to lose a kilogram of fat?
Science can help us get the answer, but it’s not so good. —— You have to always remember that you have to consider the nutrients you eat, and no matter how you ride, you can’t eat more than you do.
“Losing weight is not a science that can be accurately calculated, it involves a variety of different variables,” the health site corperformance.co.CEO Adam Carey of uk said, ” But cyclists can use the following formula to roughly calculate a total energy consumption of ta: average power * time (hours) * 3.6.”
According to the above formula, if you average 100W work an hour in two hours, you can burn 720 kcal.Well, in the same way, you can ride along a fixed route with 200W power for an hour, 720 kcal —— or if you have a power meter, and the effect is basically the same.
So what we have to do now is to calculate the total heat we need to burn to lose 1kg of fat.
Greg Whyte, a professor of applied sports and sports science at John Moore University in Liverpool, told us: ” We can probably estimate that 1 gram of fat contains about 9 kcal of energy.”
“Assuming that these settings are correct —— is just an assumption, after all, different —— means that 1kg of human fat is about 7,800 thousand calories of energy (870g of lipid * 9 kcal / grams of internal fat energy).”
Below we assume that you will ride at an average power of 200W.Carey said, ” Few of us long rides have an average of 200W +.”
If you divide the 7800 kcal that constitutes 1kg fat by the 720 kcal consumed by 200w cycling for an hour, then it takes 10.83 hours —— is exactly 10 hours 49 minutes 48 seconds to consume 1kg fat.
Let’s continue to assume: you’re on a flat road, with 200W average power, no headwind, and an average of about 30 kilometers per hour.This means that, to consume 1kg of fat, you have to ride 324.9 km.Calculate, go lose weight, this program here we’ll ………………………………………… next issue
wait a minute!
Carey and Whyte both said, ” It’s definitely not that simple!”
“There are several difficult questions,” Carey said, ” and the first thing is diet.The reasonable basis for these numbers is that you have not changed your calorie intake and maintain good, healthy eating habits.”
In fact, it is difficult for ordinary humans to do, often after intense exercise, the appetite will increase.
If you have two people sitting in a room, they are certainly less hungry than two half a half hour riders.If you drink a latte after a ride, it’s probably 200 cards.
If you have an average power of 100W, this half an hour equals white practice.
That’s not over. ” These numbers assume that your nearly 8,000 kcal consumption is all from fat, but it’s definitely impossible.”Whtye try to persuade.
“Energy metabolism will use all of the energy sources it can utilize —— we just transfer one source to another.”
“I just recently finished the Sahara Marathon (an epic and tough desert cross-country race) and spent about 8,000 calories in a long day, but I didn’t lose a kilogram.This total consumption is composed of carbohydrate and protein complexes, and is very complex.”
The type of ride you undertake will affect the proportion of the fat and carbohydrates you burn.”Both a low-intensity ride or an anaerobic threshold (maximum sustained power) has a corresponding respiratory exchange rate (Respiratory Exchange Ratio, or RER).”Whyte try to persuade.
“This is the ratio of the oxygen consumed and the carbon dioxide produced, from which we can estimate the energy sources.A RER of 1.0 or more means that you are mainly metabolizing carbohydrates, ” he added.
The RER of 0.7 is pure fat consumption, only accessible if you rest or do very light exercise.The harder you work, the more the carbon water consumes.
That is why the slow, steady movement interval is known as the ‘fat burning interval’.But you also have to be careful, because any excessive carbohydrate intake leads to lipogenesis, and the excess sugar is broken down into fat during the carbohydrate breakdown.
If you work hard enough, these carbohydrates will become energy sources, but if not, they will be stored as fat.
Now it seems that the best way is to cut off the carbohydrates, give up riding the —— or not riding hard.But beyond that, there is another way.
“If you do intermittent high-intensity rides, you can still calculate the average power output, but it consistently affects your metabolism after stopping cycling.”Carey try to persuade.
The benefit of intermittent cycling is that ——’s combination of short high-intensity riding and recovery cycling will improve your metabolic rate over the next 24 hours.But this method is not perfect either, it can cause damage to your body.
This mode of exercise causes more damage to muscle fibers than steady-state training, and the damage will last for at least 48 hours, so if you continue to ride the next day, your exercise state will go backwards.
“If you don’t train enough on this way of exercise, your actual power output may instead get lower and lower.”
A brainstorming session
Based on the above views, we must find a balance.There is also a way to optimize fat burning on days without intermittent exercise.
“You can control calorie consumption with a long, slow ride on an empty stomach.Don’t eat before and during riding, “the Whyte said,” which can increase fat consumption rates, but you have to ride for four to six hours.You can’t just ride for an hour like you run.”
Combine this approach with interval training to improve your BMR (Basal Metabolic Rate, basal metabolic rate), but do not do interval training on an empty stomach.That’s because intermittent training requires consuming more carbohydrates, so you need an energy source, or you can’t finish it.
And, worse, if your body is under carbohydrate, the body will enter a catabolic state and start consuming muscle because you cannot preferentially consume the existing fat stock when you get into “negative calorie balance.”
In short, you need to combine fasting long distance rides with ample intermittent intensive training, “twice a week is ideal,” says Carey, to improve your fat burning ability.
So what should we do?”How much fat burns everyone is different,” Whyte said.But, if you develop the habit of fasting exercise, your percent fat energy consumption will be around 20-50%.
Based on this relatively low valuation, let’s go back to the figure of 324.9 km.If 20% of the total energy expenditure at this distance comes from fat, then you need to ride 5 times away to consume 1kg of fat.
“This is not a perfect scientific conclusion in the real world,” Carey said.However, let’s try it!
After 1,624.5 kilometers, let’s take a look!
From http://www.biketo.com/news/48685_2.html
