Bicycling is an excellent activity for aerobic conditioning, but:
- it is extremely efficient method of covering distance
- you use less than 1/4 the calories of brisk walking and 1/6 the calories of running a set level of distance if you cycle it
- the energy cost of cycling 15 miles is the approximate equivalent of covering 3 miles on foot
- to burn calories for weight control, a very long distance must be covered
If you really want to get in shape by bicycling, take your heart rate monitor with you and keep your heart rate between 130 – 160 for extended period of time, for at least 30 min. The best thing you can do to get great cardiovascular workout on bicycle is to ride it uphill. You should combine bicycling with other cardiovascular exercises like running, swimming, rowing and other.