Cycling is a form of exercise that can help you build muscle and lose weight. While the range of calorie burn varies -- cycling at 10 mph can burn 354 calories an hour, while cycling at 20 mph can burn 944 calories per hour -- it is a versatile form of aerobic exercise. Consult a medical professional before starting any exercise program.
Benefits of Cycling
Because cycling is an aerobic exercise, it may help improve the endurance of your cardiovascular system. In addition, cycling can help protect your joints compared to other forms of exercise, such as running, as there is no jarring impact with the ground. Cycling regularly may also help improve the bone density of your upper leg.
Benefits of Aerobic Exercise
In addition to the benefits unique to cycling, riding a bike outside or using a stationary bike allows you to reap the benefits of all types of aerobic exercise. Aerobic exercise can help reduce your risk of heart disease, increase your stamina and lower your levels of LDL, or bad, cholesterol, according to the Mayo Clinic.
Improving Cycling Performance
If you want to get the most out of your cycling, you can take steps to improve your performance. Research from the December 2009 issue of the journal "Applied Physiology, Nutrition and Metabolism" found that chocolate milk, due to its combination of multiple protein sources and carbohydrates, was effective at improving cycling performance. In addition, a study from the February 2009 issue of the "International Journal of Sport Nutrition and Exercise Metabolism" says caffeine and carbohydrate ingestion can increase cycling endurance.
Other Aerobic Exercises
Aerobics include sustained physical activities that increase the need for oxygen. You should be able to carry on a conversation while performing aerobic exercise. If you don't like cycling or want to vary your routine, you can try running, Rollerblading, rowing or swimming.
References
- NutriStrategy: Calories Burned During Exercise
- Chester Knee Clinic & Cartilage Repair Centre: Cycling Knee Problems
- Mayo Clinic: Aerobic Exercise: Top 10 Reasons To Get Physical
- "Applied Physiology, Nutrition and Metabolism"; Acute Effects of Chocolate Milk and a Commercial Recovery Beverage on Postexercise Indices and Endurance Cycling Performance; K. Pritchett, et al.; December 2009
- "International Journal of Sport Nutrition and Exercise Metabolism"; Improved Cycling Time-Trial Performance After Ingestion of a Caffeine Energy Drink; J.L. Ivy, et al.; February 2009
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