A couplde questions about exercise bikes?

Question

First do u include warms up as part of workout time? I haven't but I am not sure because I do warm up of 5min before and cool down 5min after. I ride for 30 minutes using the intervals training program so a combined 40 min. all together. The bike is $300us so it aint the best, I was wondering about how good it is because in a 11 mile ride it claims I have burned over 500 cal, that isn't correct right?

Answer 1

As long as you're consistent about what you count or don't count, it really doesn't matter.    YOU know what you did and how hard you were working,  

If you're actually doing the equivalent of 11 miles in 30 minutes, that ain't shabby at all, but the 500 calories is probably a little on the optimistic side, as you suspect.  

It sounds like weight loss is your primary objective.

Realistically, measuring calories burned accurately is next to impossible.   You're much better off focusing on something else, like average speed, or miles travelled, or just enjoying the ride.   Thinking calories too much of the time keeps your mind on food.  Its difficult to stay motivated when your program and scorekeeping are based on constantly thinking about your enemy.    

Look for positive reinforcement tied to your workouts.   Riding to a friends house.  Running to the marsh to see the sunrise.  Have a goal, like getting in shape for 100 mile charity ride, or doing your first triathlon.  You get the idea.  

As for equipment, the bulk of my triathlon bike training is done on a beat up MTB I bought for $350 on closeout several years ago.   You don't need fancy and expensive to get a good workout.   My indoor trainer is an even more beat up mountain bike (no longer roadworthy) on Performance's cheapest trainer.  

The expensive tri-bike feels like a rocket ship come race day.

Answer 2

a good rule of thumb to remember is that on average a person burns 400 calories an hour.  also take into consideration that the more fat you have, the more calories you burn.  

calorie counter on cardio equipment are very inaccurate.  i wear a heart rate monitor occasionally when i am at the gym to compare calorie count.  the cardio machine is usually 2-3x more than what i am actually burning.

Answer 3

Sorry, but what is the "it" that tells you the 500 calories?

Perceived effort, heart rate, cadence, and output watts all can have a place in measuring effort.  I've use the first three; the fourth is a bit outside my price range.  I'd suggest you get a heart rate monitor and find a book at your local library on training with heart rate.  You don't need to spend more than $25-30 on the monitor.  I used a monitor for a couple of years as a runner before getting back into cycling.

I started training five years ago with a road bike I got for $25 at a yard sale and a trainer that someone was tossing out.  Cost isn't as important as the fact that you are training in a consistent manner.  Keep it up.

Answer 4

I am in agreement with Silver Bullet on this.  It doesn't really matter how you count your time as long as you do it consistently.

Regarding calorie counters, take the info as advisory only.  It is exceedingly difficult to do a good estimate of calories burned.  Even with a power meter and/or a heart rate monitor a device can only get an estimate of the number of calories burned.  Since everyone's body is different and unique, the number I actually burn may be very different from the number you burn in a comparable workout.  

Now, that's not to say the number isn't useful.  You can compare it to other workouts to judge your exertion levels.  Just don't get to thinking of it as gospel.

As Silver Bullet suggests, you can also use a variety of other metrics to gauge your workout.  Personally, I like using a heart rate monitor and checking out my max, and average.  I also keep track of distance.  On hard rides I like to keep track of average speed.  On recovery rides I am usually only interested in time on the bike.

Intervals are good exercise, but I'd also suggest you go for some long, steady effort rides.  Short, intense rides force your body to burn stored sugar for energy.  While there is nothing wrong with this, long efforts, at a pace where you could easily carry on a conversation, train your muscles to convert stored fat to energy.  A mix of intervals and longer, less intense rides will exercise both energy systems.

Hope this helps.