Cycling is effective for burning fat and calories, building endurance, gaining strength and improving cardiovascular performance. It is low impact, so the possibility of getting injuries such as shin splints is low. You may adjust the cadence -- or revolutions per minute -- to achieve a certain effect. A low cadence builds strength, while a high cadence builds endurance.
Low Cadence
A low cadence is below 100 revolutions per minute. You pedal in a higher gear with a higher resistance. This promotes muscle and strength gains as well as cardiovascular improvement. Perform a 10-mile ride two times per week if you are a beginner and a 20-mile ride two times per week if you are an advanced cyclist. Find a bike route that includes several hills. When biking up the hill, shift down if necessary, but remain in a gear with a low cadence and high resistance.
High Cadence
A high cadence is around 100 revolutions per minute or greater. This focuses on faster pedaling with less resistance, aiming to build endurance and improve cardiovascular efficiency. Perform a 4-mile ride if you are a beginner and an 8-mile trip if you are advanced. Perform a high-cadence workout twice per week -- preferably on the day after a low-cadence workout.
Intervals
Intervals torch calories and fat as well as build endurance. Thoroughly warm up by riding a mile at a comfortable pace. Find a flat trail or road where you can preferably ride at least 2 miles. Using a low cadence, bike at a fast pace for four minutes and rest for the same amount of time. Repeat this three more times. Now bike two minutes at a fast pace, resting two minutes as well. Repeat three more times.
Hills
Riding hills are effective for building endurance and strength and improving cardio. To achieve this, a low cadence and fast pace must be used. Ensure you are fully warmed up and have a light sweat. Find a hill that is 1/4 mile in length, with a 4 or 5 percent grade. Beginners should perform three repeats with four minutes of rest. Advanced cyclists should perform six repeats with three minutes of rest. Focus on going up the hill quickly.
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