How Many Calories Do You Burn In An Evo Indoor Cycling Class?
‘How many calories do you burn during a cycling class?’
FREQUENCY OF CYCLING
How many times are you training per week. Make sure to spread out your workouts throughout the week instead of trying to get them all in on one day! Every year I see more and more individuals lose interest in training programs soon after setting all those New Year’s resolutions during the months of March-May. Fitness is a necessity and not a luxury. Make fitness a part of your lifestyle in order to lead a longer and happier life.
ITENSITY…. WITH THE ADDITION OF ADDING CORE WORKOUTS WHILE CYCLING ON THE EVO INDOOR BIKE
The amount of Intensity and tension that you add during the cycling class as you turn the ‘knob’ in order to add more brake, resistance, and/or tension to your workout. The higher the intensity, the more calories you will burn. A 200-lb. individual will burn around 800 calories in 60 minutes at a moderate/high intensity workout. At a very vigorous intensity on the indoor cycling bike during class this same person will burn around 1,200 calories in around 60 minutes. Most classes including my own classes are developed around a H.I.T.T. (High Intensity Interval Training) type of workout involve so your body will burn more calories faster and become leaner over time!
TYPE AND TEMPO WHILE USING THE RELAY FITNESS TRICORE CYCLING PROGRAM
Tricore is the indoor cycling workout where you ride to the rhythm of powerful music. Take on the terrain with your inspiring team coach who leads in the pack through hills, flats, mountain peaks, time trials, and interval training. The TriCore Indoor Cycling Program utilizes the pivoting frame and Orb™ features of the Evo Fitness Bike to give riders the best workout possible. It’s a simple formula: hardcore training regimens plus efficient training equipment equals extreme fat loss, enhanced functional strength and conditioning, and fun new workouts and exercises. This specially designed system of indoor cycling was developed by Jack Nunn, extreme endurance athlete and owner of Roworx in Long Beach, California. While creating his workout program to train for a future Iron Man, Jack decided that he needed a more efficient training implement; he found the Evo fitness bike. Jack has taken the principles of training he used to prepare himself for the Ironman and applied them to this unique indoor cycling certification. Unlike most indoor cycling certifications, TriCore has real-world applications for cyclists, triathletes, and a wide range of other athletes. Needless to say, all of the principles and guidelines can be used to help any instructor run a successful, heart-pounding class. It will also give you the ability to create programming that will progressively increase your clients’ ability to handle longer, harder rides throughout indoor AND outdoor cycling rides.
The Tempo, FAST OR SLOW of the workout during cycling will also dictate how many calories you will burn during a cycling class. Make sure to constantly rise to the challenge of adding more resistance and tension along with with adding faster tempo and pedal speeds.
TIME SPENT WHILE WORKING OUT PER WEEK (LOG YOUR HOURS AND CYCLING WORKOUTS)
There are no shortcuts to becoming a fit individual. An individual must put in the proper amount of time during the week in order to accomplish fitness goals sooner. The length of the class plays a massive role in your caloric expenditure. The longer the class, the more calories you will burn. For example, a 180-lb. person burns about 570 calories in 60 minutes at a moderate intensity. If the class is 90 minutes, this person would burn about 860 calories. Simply said: The more time you spend cycling and working out throughout the week = the more calories you will burn. Calories in vs. Calories out!
The Core Active Sway Frame™ with the Evo Indoor Fitness Bike sways with body movement so that riders can engage their core muscles in order to get more out of a traditional cardio workout.
Engage Your Core
The Evo Fitness Bike’s Core Active Sway Frame™ feature allows a 10 degree sway to either side! This motion has been engineered to enhance your workout by engaging your core and upper body as you pedal.
More than Cardio
Indoor cycling can do more than increase your conditioning levels and help you lose unwanted pounds, it can be a complete workout solution that leads to a healthy lifestyle. The Evo Fitness Bike’s sway frame allows you to ride with a full body movement, similar to riding outside. This natural motion incorporates your core and upper body while also requiring more balance than a typical indoor cycle. Standing Cycling Mechanics involves the arms pulling up and back during the power stroke of the corresponding leg while the arms push down and forward during the upstroke of the corresponding leg. These arm activities are coordinated with the leaning of the bicycle, so the upper body contributes with the positive power output.
The Evo Fitness Bike’s Core Active Sway Frame™ feature isn’t trying to simulate turning a bike; for that, you need the g-forces that can only be generated with momentum. Rather, the Core Active Sway Frame™ simulates the natural motion of the body while pushing the pedals and balancing on a bike, as well as the upper body motion needed for standing sprints. Just like when you were learning to ride a bike for the first time, you need to learn to balance your body and engage your core muscles. You may not notice you’re doing it, but you’ll be working your entire body and have fun while you’re at it! When it’s time for an all-out sprint, you can up the resistance, stand up, and throw the bike from side to side as you race for the finish line.
What are some of the Benefits of Bike Sway and the Evo Fitness Bike?
- Toned arms, shoulders, and abdominal muscle
- More rapid fat loss through full body movements
- Faster, more effective workouts
- Enhanced functional strength
- Better balance and coordination
The size of your body has a direct impact on the calories you expend in a class. Someone who is light is going to burn fewer calories than someone who is heavy. For example, a 150-lb. person burns about 240 calories cycling at a moderate intensity for 30 minutes; a 200-lb person burns about 320 calories under the same conditions. Please keep in mind that I consume about 3 times the amount of food then a woman who weighs 130lb. It is not directly similar as I create much more power and force just by weighing more as I push the pedal up and down with momentum and I’m able to create more power just by using my body weight. I teach 8 indoor cycling classes a week 4 to 6 times a week and at 210 lbs, I usually burn around 1000 calories per hour while cycling at a very high intensity. For a 180 lb man he will burn around 650-675 calories. For a 130 lb woman she would burn around 475 to 500.
Jack Nunn is the head trainer and owner of Roworx. Jack is a former national team rower who has competed in more than 100 triathlons, including 9 full Ironmans. He has created a system of rowing that prepares the whole body for both competition and fitness longevity.