Whether in the gym or on the hills, cycling can help you lose weight, get your heart healthy and tone your entire body. Biking also helps keep you mentally fit, as it helps reduce stress and depression as well as promote confidence. In addition, because it can be low-impact, it helps you achieve your fitness needs while protecting your joints and muscles. Check with your doctor before starting any new form of exercise, particularly if you have a health condition.
Weight Loss
Cycling is an aerobic activity, which means it helps you lose weight. Aerobic activities work by burning calories, which helps you reach the caloric deficit you need to shed pounds. Because cycling is a low-impact exercise, it can give you the same caloric benefits as other aerobic activities such as running or jogging but is gentler on your joints. Cycling also helps boost your metabolism, which can quicken your weight loss.
Health Benefits
Regularly cycling is healthy for your heart and lungs, two key players in overall physical fitness. Your heart and lungs work together to help bring oxygen and vital nutrients to your muscles. Cycling reduces your risk of heart disease, high blood pressure and diabetes. In addition, it helps strengthen your bones and improve digestion, joint flexibility, lung function, arthritis and chronic back pain. Biking helps you continue other exercise routines and daily activities as efficiently and effectively as possible.
Muscle Strength
Strengthening muscle is a part of being physically fit, and cycling provides a whole-body workout. This is because everything has to be in motion and in rhythm. Your shoulders and arms get a workout alongside your legs. And depending on the cycling technique and bike you use, you can also build your core. The main muscles worked during a cycling routine are your upper thigh muscles, or quadriceps, and your backside muscles, or gluteus maximus. Cycling also works your calf muscles, but to a lesser extent.
Choosing a Bike
Choosing a bike that's right for you depends on the terrain you'll be cycling on. There are mountain, road, urban and community bikes to choose from, while some bikes can go from one terrain to another. Regardless of the bike you choose, make sure it fits you.Your seat height should allow you to bend slightly when the pedal is at the lowest point in its rotation. Also make sure you have a proper reach to the handlebars. Your arms should be slightly bent at the elbows when grasping them. Bike shop personnel can help you find a bike that fits you best.
Stationary Bikes
Stationary bikes can provide the same fitness benefits as regular bicycles. Like regular bikes, stationary bikes come in various types, each with their own characteristics. However, because different stationary bikes can help accommodate different physical conditions, consult your physician or trainer for stationary bike recommendations.
Workout Intensities
Twenty to 30 minutes of high-intensity cycling can help you burn ample calories and help boost your metabolism throughout the day. However, low-intensity cycling for 45 minutes to an hour can help you burn fat while protecting your joints from added strain. Shapefit.com recommends biking at your desired intensity most days of the week.
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