Well we don't have one of those fancy bikes that takes into consideration your weight and heart rate and stuff, but it takes me about 30 mins averaging 25-30km/h for it to get to 500ish. If i'm going 20-25km/h it takes closer to 35 mins. I'm sure that for me it's actually less than 500, but I still like to see that number come up. I"ve actually been using the app 'my fitness pal' to keep track of my calories and stuff. You put in your exercise there too.
OK the ladies are right, it will come off your BMR. My BMR is something crazy like 2100 cals!! (I'm extremely overweight obviously). I eat to 1200 cals and exercise 500 cals a day and I tend to drop around 2kgs a week.
As for the exercise bike, it really does depend on your weight etc, but fr me it generally takes an hour to burn 500 cals (and it's easier for me to burn cals than people lighter than me because I'm so big and it doesn't take much for my HR to go up and stay up).
The cal counters on gym equipment are notoriously inaccurate. :S
At my size, I burnt 1200 calories today in 1hr 45 mins.... with an avg HR of 167.
Thanks Niadella do you aim for a particular heart rate????
BTW, I have read your blog and you are really inspiring. I really admire people like you who 'just do it'! Thank you for putting it all out there so people like me can see it can be done. Keep up the good work!! x
N2L - you need to try and aim for about 80% of your max HR. Some people say 60%, but gosh I don't want to be working half as hard for twice as long to burn the same cals! I want it over with as soon as possible! haha! I ALWAYS go over and it's not uncommon for me to sit over my max HR during a really tough workout.
My Max HR is 192bpm. I generally average around 170-180bpm during a high intensity workout.
And thank you for your lovely comments. I figure I may as well make it public which makes me more accountable and hopefully can inspire others to get out there and do it. I want to show people that they don't have to be unhappy and overweight, that they have the power within themselves to change it.
If pure calorie burn/fat reduction rather than increased cardio fitness is what you are after the the 60% - 70% is better. It's something to do with how your body uses oxygen and creates energy. It called the fitness zone.
70% - 80% is the aerobic zone. You still burn calories but your body will convert less energy from fat and more from muscle.
80% - 90% the anaerobic zone. This is where you want to go for endurance training.
90%-100% red line. No-one can stay here for long.
I would say that you need to look at one or two sessions of resistance training a week. You can do it on the same days as cardio. The great benefit of resistance training is that it makes muscles and muscles mean that your body burns more calories at rest. It also creates stronger bones which your body will thank you for after menopause. Half the women in my Tuesday pump class are retired ladies with issues with bone density.
If you have no weights all the body weight exercises are great - push-ups, dips, squats, lunges.
Although it sounds counter-intuitive try not to work out when you're hungry but on the flip side don't reward yourself for a wok-out with food.
BellyBelly Member
do you aim for a particular heart rate????
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