Cycling is a fantastic way to get daily exercise, and it’s perfect for your heart, legs and lungs. An exercise bike is significantly linked to improving your cardiovascular health, it’s low impact and easy on your joints, and it also burns calories, so it can help you lose weight or maintain your current weight.
And if you cycle regularly, you’ll build up your endurance and be able to cycle for longer periods of time. Cycling is a demanding yet essential exercise for fitness and health. But how much time is invested to cover 10 km on an exercise bike?
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What is the Average Time to Cycle 10km on a Exercise Bike (male & females)
On average, a new cyclist or one with little experience in long-distance cycling will probably take around 25-30 minutes to complete 10 km on an exercise bike. The time can increase or decrease depending on your mood levels, diet intake, and the amount of regularity you show in the field.
A rider with average fitness should be able to cycle 10km/6.2 miles in around 25-30 minutes at an average speed of 16-20km/h (10-12 miles per hour). However, a cyclist can easily complete the 10km/6.2 miles faster if they train consistently and put in dedicated efforts to improve their fitness levels and times.
Completing 10 km on an exercise bike within the set timeframe is important for your fitness and time management. Read on to know more about the impacts of cycling, particularly on an exercise bike, on your shape and well-being!
| Age | Average Time To Cycle 10km in Minutes (Males) |
| 15-19 | 24.50 |
| 20-24 | 24.00 |
| 25-29 | 24.20 |
| 30-34 | 24.30 |
| 35-39 | 25.00 |
| 40-44 | 25.30 |
| 45-49 | 26.30 |
| 50-54 | 26.50 |
| 55-59 | 28.00 |
| 60-65 | 29.10 |
| Age | Average Time To Cycle 10km in Minutes (Females) |
| 15-19 | 31.00 |
| 20-24 | 29.10 |
| 25-29 | 30.00 |
| 30-34 | 30.20 |
| 35-39 | 30.30 |
| 40-44 | 30.50 |
| 45-49 | 31.10 |
| 50-54 | 34.20 |
| 55-59 | 34.30 |
| 60-65 | 35.00 |
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How Many Calories Will You Burn Cycling 10km on an Exercise Bike?
A cyclist is most likely to burn about 300 calories in 30 minutes on an exercise bike. If the person weighs around 70 kg (155 pounds) and cycles with greater intensity, they will likely lose 390 calories.
This number will, of course, differ from individual to individual as it depends on their weight and other physical factors. Nevertheless, 10 km on an exercise bike will help you achieve your fitness goals and also help in weight management. Is 10km enough to lose weight? Read this post how many km on an exercise bike to lose weight.
Note: When using an exercise bike, people are likely to gain muscle mass instead of losing fat. When this happens, the weight on the scale does not change or drop significantly, as you might expect it to.
In such situations, going for a more vigorous workout and increasing time limits is not the answer. Rest assured, your weight is sweating away in the right direction; a little patience will help you see it.
| Weight (pounds) | Calories Burned for cycling 10km |
| 160 | 290 |
| 170 | 310 |
| 180 | 330 |
| 190 | 340 |
| 200 | 360 |
| 210 | 380 |
| 220 | 400 |
| 230 | 420 |
| 240 | 450 |
| 250 | 480 |
How Often Should I Cycle 10km on an Exercise Bike to Lose Weight?
In general, you can cycle 10km on an exercise bike every day, especially if you want to lose weight fast. If you cycle every day, you can expect to lose 1 pound go body fat each week. However, if you are a beginner, 3 to 5 session is recommended until your fitness improves.
When weight loss is your target, an exercise bike is a great way to get the job done. To ensure a healthy weight loss is promised, the following factors should be considered:
1. Frequency
10 km on an exercise bike is one of the most efficient ways of getting rid of that unwanted weight. However, with this workout, you need to check the frequency with which you stay on the machine. This exercise should be done two to three times a week for a set amount of time. It is important to take a day off between the workouts as well.
Vigorous biking daily is not recommended as it will tire your body, burn out your willpower and not let your sore limbs recover. Small, vigorous doses with a break of 48 hours are the most promising way of utilizing an exercise bike.
2. The Type of Exercise Bike
Depending on your physical stature and the need for the workout, the following exercise bikes can be made use of:
• Dual Action Bike: Has movable arms along with the pedals. Allows heart rate to elevate quickly as your upper body is involved and your lower. The best bike on the list for losing weight. Here’s my favourite dual action exercise bike.
• Upright Bike: Similar to a Dual Action bike but is better for a regular workout than intense weight loss. The arm handles of this bike do not move, hence utilizing energy only from the lower portion of the body. Here’s my favourite upright exercise bike.
• Recumbent Bikes: Useful for times of medical recovery as they cater to pains in the back and the lower body. They are useful for low-intensity workouts and help keep one fresh and active within safe limits, with less pressure on the knees and joints. My favourite recumbent exercise bike.
3. Intensity and Duration
When the aim is to lose weight, there are some major methods to follow to get the job done.
• Short time, great intensity: This method uses one’s maximum potential in short periods, usually a few minutes. Equal rest and recovery intervals follow these before the next intensity period begins.
• Longer time, less intensity: This method uses slower speed and lesser exertion for longer periods. They make use of short resting periods and more time on the machine.
Note: While both methods promise to give results as desired, the one you opt for should depend on your ability to exert without causing any damage to your body. A general aim should be to indulge in around 2 ½ hours each week divided over two to three days.
• Intensity: HIIT Training: High-Intensity Interval Training: Give maximum intensity for short periods (e.g., a minute) and slow down to let your body relax; repeat these short bursts followed by a minute to recover for 20 minutes. 70% input in short bursts of energy is involved in this method. HIIT method is known as the most effective way of losing weight.
4. Nutrition and Supplements
While working out to lose weight, keep in mind the importance of balancing physical exertion with the right input. A healthy lifestyle with adequate, nutritious food is vital to get the maximum benefits of the energy and dedication you put into your exercise.
While carbs are known to be the enemy in one’s weight loss battle, it is important to know when to let them in. On the day of the intense workout, use carbs in your food since your body needs them and will burn them away anyways. On the days you lag or are on a break, stick to a strict diet of no carbs and maximum protein and healthy fats to let your body heal and recover the right way.
- Good carbs: Pasta, bread, porridge, rice, etc.
- Healthy fats and protein: Nuts, salmon, avocado, red meat, etc.
Post-exercise recovery shakes and meals replacements are a must to refuel your body and help it lose weight in the long term. Most recovery shakes have the perfect ratio of carbohydrates, protein and fats. It’s easy to consume and recover your muscles immediately.
Here’s my favourites all-in-one post-recovery shake, Amazon link.
Is 10 km on an Exercise Bike Good?
In terms of weight loss, a 10km is an ideal workout for both health maintenance and weight loss. While some may object to using a cardio bike not being a natural training method, it is important to note that some method to keep physical health in check is much better than having nothing done.
With regular workouts with a given distance and duration, your legs are stronger and resistant to wearing situations. A pump in your leg muscles will be significant over time, and your speed and stamina will also improve. Best added to this routine are tasks such as hiking and games such as soccer or football that will help challenge you more and add to your fitness.
The most notable part of an exercise bike is the comfort of attaining your goal, be it 10 km or more, in a way that suits you regardless of the external time of the day. ThiOnceroutine is set; you will not have to compromise it because of your job or any other activity that takes up time!
Conclusion
The average time to cycle 10 km on an exercise bike depends wholly on you alone. Take the time to build your stamina up slowly. The time to cover the distance will decrease as your body becomes more familiar with the workout. Make sure to believe in yourself, and listen to your body’s needs throughout the journey!
