A bicycle exercise program is an aerobic workout centered on cycling. Other aerobic exercises, such as jogging, might damage joints due to the repetitive stress on the knees and feet. Bicycling, on the other hand, is a low-impact way to get vigorous aerobic exercise. If possible, talk to an expert bicyclist or a personal trainer to get some help designing a workout program appropriate for your fitness level.
Benefits
Bicycle riding is an aerobic exercise that tones your muscles, strengthens your cardiovascular system and burns calories. How many calories you burn depends on your weight, the time you spend exercising and your speed. Harvard Medical School offers the following calorie-burning estimates: a 125-lb. person burns 210 calories exercising on a stationary bike at a moderate pace for 30 minutes. At a vigorous pace, a 125-lb. person burns 315 calories in 30 minutes. Bicycling outdoors at 14 to 15.9 mph, a 125-lb. person will burn 300 calories in 30 minutes.
Stationary Bikes
Stationary bikes are a good choice for people who live in areas with frequent bad weather. As an added benefit, bicycling indoors means you can watch television or read a book while working out, which might help prevent workout boredom. Stationary bikes do not take up much space, so they are suitable options for most home gyms. Commercial gyms often have a variety of exercise bikes and sometimes offer group cycling classes. Indoor cycling is a group exercise class in which an instructor coaches a group through an intense workout that encompasses different speeds and intensity levels.
Outdoor Cycling
For those who don't want to exercise indoors, outdoor cycling is a great way to get aerobic exercise in the fresh air. Street cyclists use bikes designed to handle flat paved roads at high speeds. Mountain bikes have thicker tires than street bikes, allowing them to handle rougher terrain and steep inclines. Whichever option you choose, always wear proper safety gear, including a helmet and reflective devices that help make you visible to car drivers.
Considerations
As with any other fitness program, design a workout schedule that fits your time constraints while still meeting your fitness goals. Start off slow to get your body used to cycling. Once your initial muscle aches go away, ramp up the intensity so that you maximize your fitness benefits. Challenge yourself to ride faster and farther every week. If you find that you are failing to meet your fitness goals -- for example, if you're not losing weight -- talk to a personal trainer or your doctor to identify whether your workout is intense enough or if there are other lifestyle factors holding you back.
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