Ride bikes with the family to burn calories together.
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Cycling is one of the best cardio activities you can choose. When done consistently, it improves your heart health, boosts your mood and burns calories to help with weight management. It's easy on the joints and is appropriate for all ages. How many calories you burn in a two-hour ride depends on your intensity and size.
Consider Your Body Size
Larger people will burn more calories than smaller people when working at the same cycling intensity. For example, during a leisurely two-hour ride at a pace of 10 mph or slower, a 130-pound person burns about 472 calories. A 155-pound person will burn 562 calories during the same session, while a 180-pound person will burn 654. It simply takes more energy, or calories, to move a heavier body.
Boost Your Speed
The faster you make your bike go, the more calories you burn. A light ride of 10 to 11.9 mph burns 844 calories for a 155-pound person. Go at a vigorous 14- to 15.9-mph pace and burn 1,408 calories. When you are racing at paces of 16 to 19 mph, expect to sizzle 1,688 calories in two hours. Of course, these values assume you are zooming along flat roads and not just letting gravity pull you downhill.
Don't Ignore The Terrain
Two hours on a flat road is going to burn fewer calories than a two-hour ride that goes straight up. How many more depends on your efficiency at cycling and again, your size. If you have more mass to pull up a hill, you'll burn more calories. For example, a two-hour mountain bike ride, which usually includes serious hills, burns 1,196 calories for a 155-pound person.
Consider Your Fitness Level
If you cycle often, you have greater biking-specific strength than someone new to the activity. It may seem unfair, but all your work means that you actually burn fewer calories during a ride than a newbie. The reason for this is that your body has adapted to cycling and is highly efficient, so it uses less energy to do the same work. How many fewer calories you burn depends on your level of efficiency and your body type. The only way to know for sure how many calories you burn during your ride is to undergo pricey lab tests and invest in multiple gadgets.