Ride a bike, share your experience and love. When I go biking, I repeat a mantra of the day's sensations: bright sun, blue sky, warm breeze, blue jay's call, ice melting and so on. This helps me transcend the traffic, ignore the clamorings of work, leave all the mind theaters behind and focus on nature instead. I still must abide by the rules of the road, of biking, of gravity. But I am mentally far away from civilization. The world is breaking someone else's heart. ~Diane Ackerman

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Tuesday, October 29, 2013

Bicycling: Interval Workouts for Fat Loss

Interval Workout for Fat Loss
Bicycling Magazine
By Selena Yeager
Link http://www.bicycling.com/training-nutrition/nutrition-weight-loss/fry-fat-intervals?page=0,1

The Speed Factor
This chart shows how many calories a 150-pound rider would expend every hour for various kinds of riding, according to the Compendium of Physical Activities Tracking Guide, a standardized set of calorie-burn measurements. To figure out how many calories you'll use, first take your weight and divide it by 2.2 to express it in kilograms. Then multiply that number by the METS (or metabolic equivalents, a unit of the energy cost of an activity) number in parentheses.

1 HOUR RIDING AT                     BURNS
Less than 10 mph, very leisurely        272 calories (4 METS )
10-12 mph, easy                              408 calories (6 METS )
12-14 mph, moderate                      544 calories (8 METS )
14-16 mph, vigorous                       680 calories (10 METS )
16-19 mph, very fast                       816 calories (12 METS )
More than 20 mph, racing (no drafting)     1,088 calories (16 METS )

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