Cycling in a class setting on a stationary bike, or outside on a moving bicycle can be a fun way to burn calories and build cardiovascular endurance. The Centers for Disease Control and Prevention have set cardiovascular guidelines for healthy adults for at least 30 minutes on most days; cycling a few days a week will help you reach these exercise goals. Additionally, cycling offers versatility in resistance and speed, making it challenging and suitable for all fitness levels. And it can help you achieve great buns.
How Cycling Works Buns
When you ride a bike, your lower body does most of the work. The larger muscles of your lower body require your heart work its hardest, making cycling excellent cardiovascular exercise, but it also targets your legs and gluteal muscles. The gluteal muscles are divided into two categories. First, the gluteus maximus, which works to push the bike pedals by tightening and releasing power. The second category, gluteus medius and minimus, work to rotate your hips around. Cycling also works hamstrings and quadriceps, providing a complete leg and buttocks workout.
Target Buns
In order to target buns even more, take your ride to the next level by adding moves to your routine that activate gluteal muscles. The American Council on Exercise studied which moves work your rear end most efficiently. Hip extensions are very effective at working your buns. Simulate this move during cycling by leaning forward over your handlebars and squeezing your rear end as the pedal begins its upward portion of rotation. Add the benefits of squats to your cycle routine by standing and sitting repeatedly. Hovering over your seat will target your upper thighs, firming and lifting your glutes.
Safety
You may worry that cycling outdoors is dangerous, but if the fresh air calls you out, go ahead. A study by University of Utrecht in the Netherlands, published in "Environmental Health Perspectives" in 2009, found that the health benefits of cycling are far greater than the risks of riding when compared to driving an automobile. Take precautions by wearing a helmet, keeping your bike in good repair, being familiar with your routes, following road rules, taking plenty of liquids, wearing sunscreen and stretching before your ride.
Sore Buns
A common complaint among cyclists is a sore rear end that goes beyond regular muscle fatigue from vigorous activity. Some solutions for riding pain-free include standing up more often, changing the tilt of your seat, changing your saddle for one that's measured to fit your needs, wearing bicycle shorts or trying a recumbent bike, according to professor of mechanical engineering and certified cycling instructor Frank Krygowski. He also suggests losing weight to lighten the pressure on your buns during your ride. If you ride long distances and experience true saddle sores, or open blisters on your bottom, seek medical attention.
Caution
It's best to consult your physician before beginning a new exercise program.
References
- Better Health Channel; Cycling and Your Health; 2010
- American Council on Exercise; Glutes to the Max; Mark Anders; January/February 2006
- "Environmental Health Perspectives"; Do the Health Benefits of Cycling Outweigh the Risks?; Jeroen Johan de Hartog, et al.; November 2009
- Bicycling Life; Ouch! My Butt Hurts!; Frank Krygowski; January 2008
- "Fitour Group Fitness Instructor's Manual"; 2008
- Centers for Disease Control and Prevention: Physical Activity for Everyone
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