When you think of bicycling as exercise, you probably think first of the workout your legs get from it. Riding a bike does work other muscle groups, though, and modifications to bicycle design or changes in the way you use your bike can spread the workout from your legs to the rest of your body. Whether in controlled indoor conditions, unpredictable off-road competitions or along your daily commute, your bike has the potential to provide you with a full-body workout.
Stationary Bikes
When selecting a stationary bike, look for a model that features dual-action arms. These will work more muscle groups throughout your body. You grip these arms like you would a pair of handlebars but, unlike fixed handlebars, you push dual-action arms away and pull them back toward you while you pedal. Depending on the model, you can push the arms together or separately, or you can alternate between these two options. Using a stationary bike with movable arms expands your workout to include your arms, abs and upper body. It also boosts your cardiovascular activity, providing you with a well-rounded, full-body workout.
Recumbents and Rowbikes
Many bicycle styles seek to improve the full-body workout potential of cycling. Some recumbent designs rely on changes to length, wheelbase, steering mechanisms and driver position to focus on different muscle groups. One design, called the Rowbike, relies on the rider's arms to propel the vehicle. Your arms move on a Rowbike as they do on a rowing machine, and the resulting workout works your abs, chest, arms and shoulders while your legs receive a more moderate workout. Using a Rowbike gives you a more intense workout than riding a comparable foot-pedaled bike, but you might find this more rewarding when fitness is your primary reason for bicycling.
Off-Road Biking
While the primary muscle groups to benefit from bicycling are in your thighs, backside and calf muscles, the way you use your bike can spread the workout to incorporate the rest of your body as well. Many aspects of off-road cycling do just this. When you turn at low speeds or through soft ground, you work your arms and shoulders, and counter-steering through tight turns works your abs and upper body. Even the act of staying upright at high speeds provides a low-level workout as you brace your body against the wind resistance you encounter.
CycloCross and Extreme Cycling
High-intensity off-road races and events can result in a high-intensity workout. By cycling through mountains or hilly trails, dense woods and rough terrain, you alter the way you and your bike interact. CycloCross, a high-energy event, requires contestants to take tight turns at high speeds, avoid fallen trees and boulders quickly, and sometimes to carry their bikes over rough terrain. While many casual bicyclists might find this type of riding difficult or impossible, those who train and prepare for the high level of athleticism it requires will undergo an intense, often grueling, full-body workout.
Road Riding or Commuting
You don't need to ride a backwoods trail over treacherous terrain to work your upper body on a bike. Even when you ride on paved bike paths through urban settings, you still use your arms and upper body when turning, balancing and counter-steering. While commuting through the city will not produce results as drastic as competing in an off road race through mountains, your arms and upper body will still receive a light workout during your ride.
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