Cycling is a form of cardiovascular exercise -- meaning cycling benefits your heart and lung health, as well as building stamina. A regular cycling routine can help prevent heart disease, diabetes and cancer, control your weight and improve your overall sense of well-being. When cycling, you can choose to cycle outdoors or use an indoor stationary bike. Either way, you will reap the rewards of cardiovascular exercise.
Step 1
Wear sneakers. To protect your feet from pain, injury and irritation, wear a pair of sneakers while exercising. You can purchase cycling shoes from a local sporting good store or opt to wear a pair of well-fitted walking or running shoes. Sneakers should have adequate support. Sneakers should fit snugly in the heal and there should be room for your toes -- a finger-widths space between your biggest toe and the end of the shoe.
Step 2
Adjust the bicycle seat. The seat should be adjusted so that your feet reach the pedals with your knees slightly bent.
Step 3
Cycle regularly. The American College of Sports Medicine recommends healthy adults participate in 30 minutes of exercise, five days per week. Exercise 60 to 90 minutes five days a week for weight loss.
Step 4
Take a cycling class. To challenge yourself, sign up for a cycling class at your local gym. Classes are an hour long -- they generally start out slow and increase in intensity throughout the 60 minutes.
Step 5
Ride hills or increase the resistance on your indoor bike. Hills and increased intensity provide you with a more challenging workout.
Step 6
Switch up your routine. Cycling can be a monotonous form of exercise if you do not vary your route. Keep yourself interested in cycling by cycling around your neighborhood one day and then opting for a trail or cycling through a park the next.
Step 7
Take your pulse to help determine if your cycling routine is an effective form of cardiovascular exercise. The American Heart Association indicates your maximum heart rate is 220 minus your age. You should be exercising at 50 to 85 percent of your target heart rate. For example, if you are 25 years old your heart should be beating 98 to 166 beats per minute during exercise. Place two fingers on the inside of your wrist -- on the thumb side of your hand. You will feel the blood pumping beneath your fingers. Count the pulse you feel in 10 seconds. Multiple this number by six to get the number of times your heart beats per minute during exercise.
Tips and Warnings
- Cycling is a low-impact activity. Even with joint pain, you can successfully participate in a cycling program for cardiovascular exercise.
- Prior to beginning a cycling program, talk to your doctor. This will ensure you are healthy enough to begin an exercise program.
Things You'll Need
- Bicycle
- Sneakers
References
- "National Academy of Sports Medicine; Essentials of Personal Fitness Training"; Scott Lucett; 2008
- American College of Sports Medicine; Physical Activity Guidelines
- American Heart Association; Target Heart Rates
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