How Long To Stationary Bike To Equal 10000 Steps - BikeHike (2023)

FAQs

How long on stationary bike is 10,000 steps? ›

How many 'steps' do you get riding an e-bike? It would take about 1 hour 14 minutes of riding an e-bike to get 10,000 steps.

10,000 steps would be equivalent to 15 to 18 miles if you were cycling on very flat terrain with little wind.

For example, if you bicycled at a leisurely pace for 30 minutes, multiply 116 X 30 to come up with 3,480 steps.

There is no calculation for steps based on the actual bike ride. If steps are more important to you than heart rate, you may try attaching your Fitbit to your shoe/ankle instead of your wrist.

“Running or jogging two and a half miles is equivalent to walking 10,000 steps,” says Chauncey Graham, CSCS, an ACE Fitness Professional at Gold's Gym in Washington, DC. Higher-intensity workouts also come with added benefits, including improvements to your cardiorespiratory system.

How Long Should You Ride a Stationary Bike? Stationary bike workouts can be anywhere from just a few minutes to a couple of hours, depending on your fitness and health goals. If you're just getting started, aim to ride a stationary bike for 10-20 minutes and slowly build up to 30 minutes or more.

So we need to divide the steps up alongside the speed. Using this calculation, we can confidently say that 440 steps are roughly a mile on the bike.

Stationary cycling will result in the same benefits as walking, with the added bonus that it puts less pressure on your joints than other weight-bearing activities such as walking.

At a brisk 3 mph walking speed (4.8 km/h), a 6'0″ person would get about 2,000 steps per mile while a 5'0″ person would get about 2,500 steps per mile. That's anywhere between 3,000 and 3.750 steps for that 30 minute walk. You can estimate about 3,300-3,500 steps as a good proxy for 30 minutes walking.

Ten thousand steps equates to about eight kilometres, or an hour and 40 minutes walking, depending on your stride length and walking speed.

Does cycling count towards 10000 steps a day? ›

A general rule of thumb is a moderate intensity biking for one hour is equivalent to 10,000 steps.

In order to lose weight, the American Council on Exercise (ACE) says you'll need to cycle at a moderately intense level for at least 30 minutes at a time. To burn even more calories, you'll want to cycle for longer.

Cycling is often touted as a preferred alternative to walking or running because it's a low-impact exercise. This is especially important for people dealing with knee pain.

Calories Burned

According to Harvard Health Publications, a 155-pound person will burn about 260 calories riding a stationary bike at a moderate intensity for 30 minutes, while that same person would burn only 223 calories using a stair climber for 30 minutes.

"The average person is going to take between 3,000 and 6,000 steps over the course of the day from commuting, shopping, etc. By adding 30 minutes of exercise (approximately 3,000 steps) that gets us to around 10,000 steps," Gordan said. He also added that when it comes to walking, more is better for your health.

Since cadences were only measured for 3 MET (slow) and 5 MET (fast) walks, 122 steps/min is a mid-way estimate for a 4 MET walk. This produces an estimate of 3,660 steps in 30 minutes and 7,320 steps in 60 minutes.

Daily aerobic exercise on a stationary bike provides many benefits in addition to helping you burn calories and lose weight. Exercise can improve mood and help you relax which will have an effect both mentally as well as physically.

Plan to get on your bike and ride for 30-60 minutes, 3-5 days a week. Start every ride with a warm-up. Pedal at a slow, easy pace for 5-10 minutes. Then boost your speed so you start to sweat.

What happens to your body when you ride a bike everyday? ›

Cycling is mainly an aerobic activity, which means that your heart, blood vessels and lungs all get a workout. You will breathe deeper, perspire and experience increased body temperature, which will improve your overall fitness level. The health benefits of regular cycling include: increased cardiovascular fitness.

Unless the 100 miler you're gunning for is pancake flat and you can easily cruise at 20+ mph (in which case you can adjust that max time downward), a rolling century will take you 6 ½ to 7 hours (using 15 mph as an average).

The Overall Plan

If your goal is a 50-mile ride, this is an eight-week plan (at 14 mph, a 50-mile ride will take about 3 hours and 30 minutes). If you want to work up to a metric century (100K or 62 miles), the program is 11 weeks (at 14 mph, a 62-mile ride will take about 4 hours and 30 minutes).

By cycling 3 miles a day, you can burn between 150 – 180 calories. Increasing the number of calories you're metabolising is key to helping you lose weight. To maximise the number of calories you're burning, try to stop as little as possible and push yourself to cycle faster and further each day!

How Seniors Can Use an Exercise Bike. According to the World Health Organization, people aged 65 and above should aim for at least 150 minutes a week of moderate-intensity aerobic physical activity. For seniors who are new to cycling, Simpson recommends starting with three times a week for 20 to 30 minutes each time.

Iqbal explains that aerobic exercise can be effective in helping to reduce belly fat. "Using a bike is a form of aerobic exercise and coupling this with some strength training can be highly effective," she says.

Riding a stationary exercise bike is an efficient and effective way to burn calories and body fat while strengthening your heart, lungs, and muscles. Compared to some other types of cardio equipment, a stationary bicycle puts less stress on your joints, but it still provides an excellent aerobic workout.

Many experts agree that the recommended steps per day for seniors is 7,000-10,000. People who live with a disability or chronic illness can still benefit from an active lifestyle, and depending on individual abilities may strive for 5,500 steps per day.

5,000 steps make about 2 miles.

The exact number depends on the individual's height and stride length. For a woman with an average stride length (2.2 ft), 5,000 steps are 2.0816 mi, and for a man with an average step (2.5 ft), it's 2.3674 mi.

How many steps is a 30 minute fast walk? ›

Volume remains important, she says. The current federal exercise guidelines suggest 30 minutes of brisk walking most days, which would translate into 3,000 steps taken at the 100-steps-per-minute pace.

A 20-minute walk is about 120 steps per minute, or 2,400 steps. You can break that up into three walks of 800 steps each.

A brisk 20-minute walk each day could be enough to cut your risk of early death – even if you are obese, according to new research published Jan. 14. The study of more than 334,000 European men and women found that twice as many deaths may be attributable to lack of physical activity as to obesity.

Another study found that weight-bearing exercises, such as walking and running, were associated with lower levels of a type of fat that accumulates in bone marrow, compared with cycling ( 9 ). Walking burns more fat than cycling. This may be because it's considered a weight-bearing activity, while cycling isn't.

For sheer calorie burn, running and moderate-to-vigorous cycling beats walking every time.

If you cycled for 1 hour per day at a moderate intensity, you'd burn 3,192 calories per week. At that rate, it would take you about 22 weeks to lose 20 pounds.

Seeing results with a stationary bike

As a general rule, the average person should start seeing noticeable results after one month of using an exercise bike as part of their regular routine. Exercising is a long-term commitment, so don't be discouraged if you can't see results straight away.

Lowers belly fat and increases good fat: A 30-60 minutes of cycling (which is a moderate-intensity aerobic exercise similar to exercises, such as jogging, hiking, and swimming) and a healthy protein-rich diet is an effective way to lower belly fat and increase good fat (high-density lipoprotein) levels.

Steps on a stationary bike are a little tricky. Wrist-based trackers like Fitbit count steps by looking at the motion of your arm swing as you walk. On a bike the arms don't move as much, so fewer steps are counted. I get about 1/3 of the steps on a bike that I would walking the same amount of time.

How many steps is 45 minutes? ›

appears to be about 4000 to 6000 steps," says Rob Arthur, CSCS. If you're walking at a brisk pace of about 100 steps per minute, that translates to around 40 to 60 minutes of walking per day.

A recumbent bike. While you can use an upright bike if you have arthritis, a recumbent bike makes it easier to maintain proper posture. This results in less pressure on the spine and hip joints.

Recumbent bike: These bikes feature wider seats with a back rest, and the pedals are in front of your body. Recumbent bikes are more stable and comfortable, so they're a better option for people with balance or mobility issues, says Schwartz.

Conclusions: Stationary cycling exercise relieves pain and improves sport function in individuals with knee osteoarthritis, but may not be as clinically effective for improving stiffness, daily activity, and quality of life.

Shorter sessions are easier to recover from

Even though you're going to go harder during a shorter ride, you will be able to recover more quickly from that session compared to a much longer ride. Your overall kilojoule count will be lower.

A study says a fair amount, but the reasons why might surprise you. According to a study in the journal Medicine & Science in Sports & Exercise, standing in the saddle is more effective than the seated position for generating high pedal forces.

This results in questions about what is the conversion from pedaling to walking steps. Generally speaking, riding a bike is equal to about 220 steps per minute or about 13,200 steps per hour.

What does 10,000 steps look like? Ten thousand steps equates to about eight kilometres, or an hour and 40 minutes walking, depending on your stride length and walking speed.

Conclusion. Cycling and walking are excellent ways to exercise, and we highly recommend doing them to help keep fit. We can roughly say for every mile that you are cycling, you can equate it to roughly 440 steps.

Is it better to ride a bike or walk? ›

Cycling can be better for burning more calories, and it helps increase your lower-body strength. On the other hand, walking may help with bone density and tends to cost less than cycling.

Most fitness experts who have calculated calorie burn for both exercises base their numbers on time spent rather than distance traveled. In several studies conducted by reputable scientists, it was determined that, under equal conditions, bike riding was at least equal to walking.

Example: If you bike 5 miles on a road or paved trail, multiply 5 X 0.3 = 1.5 miles you can add to your daily total of miles walked.

How many steps in a mile? An average person has a stride length of approximately 2.1 to 2.5 feet. That means that it takes over 2,000 steps to walk one mile and 10,000 steps would be almost 5 miles.

There is no limit on how many miles you can bike on a given day. It depends on how to fit you are, what your workout routine is, and how far you ride. For beginners, 10 miles per day is OK. Forty-five miles is a reasonable limit if you're an experienced cyclist who can bike 25-30 miles per day.

Riding for five miles on a stationary bike can help you burn calories and contribute to your weight loss goal. To reach a sustainable weight loss goal of one to two pounds per week, you may need to supplement your five miles with additional cardio or adjustments to your diet.