In this article, we are going to address the number of calories burned biking 10 miles. When doing cardio, we often think of running. However, there are several other ways to get in cardiovascular activity like: biking, hiking, swimming and walking. These are a few other options for getting your heart rate up and blood pumping. Not only do cardiovascular activities help you get in shape (or stay in shape), they also lower your health risks and help to improve your overall quality of life. In addition, cardio exercise can also:
- Strengthen your heart
- Strengthen other muscles
- Burn calories
- Improve your mood by increasing endorphins
- Help you sleep better
- Reduce pain caused by arthritis
- Help control your appetite
According to the Mayo Clinic, you “should get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week. Greater amounts of exercise will provide even greater health benefit.” While this is what’s recommended, even the smallest amount of activity helps and is beneficial. So, even if you can’t dedicate 75 to 150 minutes a week to exercise – dedicate what you can.
One of my favorite ways to meet the 75 to 150 minute recommendation is by biking. It’s amazing how fast time flies when you are outdoors on a biking trail. Not to mention the miles go by much quicker than when you’re on a run. Plus, it’s still a great way to get outside for an extended amount of time and enjoy some fresh air. I try to bike one to two times each week as cardio for at least 10 miles.
Besides being a great cardio exercise, biking increases the muscles in your legs and can help those glute muscles! If your goal is to burn calories and help with weight loss, then biking 10 miles should be on your radar. It will surprise you the amount of calories burned biking 10 miles.
What Are Some Averages?
On average, it takes a cyclist anywhere between 45 minutes to an hour to bike 10 miles. There are things you should take into consideration that will alter the time such as experience level, elevation changes, weather, location and unavoidable obstacles. For example, a 10 mile bike ride through a busy city will probably take longer than riding an off the beaten path trail with minimal obstacles. In addition, biking uphill may take 2 to 3 times as long as biking on a flat surface.
The average cycling speed for a beginner is between 10 to 12 mph. If you’re more experienced at biking, then you may average 15-16 mph. However, those who train regularly average between 20 to 24 mph. More experienced cyclists may go over 25 mph when riding, depending on if the terrain is flat or if they’re in groups. Keep in mind that many cyclists never get to an average of 13 to 15 mph, so if you fall in that category it’s okay!
There are other variables that come into play when determining biking averages. One major example is the terrain. Terrain plays a large role in how long it takes to bike 10 miles and the calories burned biking 10 miles. Biking up a large hill can double or sometimes triple the time it would normally take a cyclist. There may also be times where there’s gravel or ice present, which causes a cyclist to ride slower and more cautious.
The type of bike you ride will also play a role in your cycling exercises. Is your bike more of a lightweight or heavier frame? If it’s more lightweight, then chances are it’ll ride faster than a heavier bike. Mountain bikes are great for anyone who plans to bike 10 miles because they have a relaxed riding position and are comfortable. For those who plan to bike on the pavement, a road bike may be a better option.
Calories Burned Biking 10 Miles
How many calories are burned biking 10 miles? The average person will burn anywhere between 450 to 800 calories during a 10 mile bike. However, this depends on an individual’s weight and the speed they are going when cycling. It may surprise you to know that biking at a lower speed slightly changes the number of calories burned. Below are a few examples. In addition, here is an online calculator that will calculate your calories burned as well as the weight loss for the activity.
An individual that weighs 125 pounds who cycles for 60 minutes with an average speed between 10-12 mph will burn around 405 calories. This same individual’s calorie burn decreases to 397 calories when they spend 50 minutes biking 10 miles at an average speed of 12-14mph.
An individual that weighs 150 pounds who cycles for 60 minutes with an average speed between 10-12 mph will burn around 486 calories. This decreases to 476 calories when they spend 50 minutes biking 10 miles at an average speed of 12-14 mph.
An individual that weighs 200 pounds who cycles for 60 minutes with an average speed between 10-12 mph will burn around 648 calories. This decreases to 635 calories when they spend 50 minutes biking 10 miles at an average speed of 12-14 mph.
An individual that weighs 250 pounds who cycles for 60 minutes with an average speed between 10-12 mph will burn around 810 calories. This decreases to 794 calories when they spend 50 minutes biking 10 miles at an average speed of 12-14 mph.
An individual that weighs 300 pounds who cycles for 60 minutes with an average speed between 10-12 mph will burn around 972 calories. This decreases to 953 calories when they spend 50 minutes biking 10 miles at an average speed of 12-14 mph.
Calories Burned Biking 1 Mile
Not everyone has an hour to spare to bike 10 miles during the week. Many of us have work, and kids to take care of and errands to run in our free time. While biking 10 miles may not be on the table, biking one mile may be more workable. On average, it takes around 6 minutes to bike a mile. The below table shows the calories burned from biking one mile, depending on your weight:
- 125 lbs. = 40 calories
- 135 lbs. = 44 calories
- 145 lbs. = 47 calories
- 155 lbs. = 50 calories
- 165 lbs. = 53 calories
- 175 lbs. = 57 calories
- 185 lbs. = 60 calories
- 195 lbs. = 63 calories
- 205 lbs. = 66 calories
- 215 lbs. = 70 calories
- 225 lbs. = 73 calories
- 250 lbs. = 81 calories
- 300 lbs. = 97 calories
Vary the Terrain
Riding the same trail can become pretty monotonous. Varying the terrain is a great way to keep your cycling exercise exciting and can also make it more challenging. Rather than riding on the same flat land, you can switch it up and add a trail that has more hills or is a steady incline on the way up! If you’re concerned about getting tired from going uphill, there are a few tips you can follow that will help you.
Not only will a change in the terrain make it more interesting, depending on the surface it can increase the amount of calories you burn and the time you spend cycling. You can download the AllTrails app on your phone to find trails in your area and read reviews from others who have completed the trails. Or you can always just do a simple Google search!
Why Should You Bike?
While the amount of calories burned biking 10 miles is one reason to cycle, there are several other benefits of adding biking into your workout routine. For starters, biking is good for your mental health. It has been found that cycling is a great way for individuals to improve their mental outlook. In addition, biking helps build muscles – especially in the glutes, quads, hamstrings and calves.
Another added benefit of biking that you may not have considered is that you’re exposed to less air pollution. A study composed by the Healthy Air Campaign found that cyclists experienced the least amount of air pollution. There are also several other health benefits to cycling which include reduced risk of heart disease, better sleep cycles, increased thinking skills, and an improved immune system.
In this article, we focused on the number of calories burned biking 10 miles. This might seem like it would be a straightforward answer, but it really depends on a number of variables. First, the let’s look at the average. The average person will burn between 450 to 800 calories during a 10 mile bike ride. If you want to go further in figuring out the number of calories burned biking 10 miles, you will need to take into consideration a number of variables such as your weight, the speed at which you pedal, your bike weight and the terrain. To make it easy, you can use this calculator to determine the calories burned biking 10 miles.