Several summertime pursuits do not enjoy such widespread appeal as cycling Whether you’re taking a relaxed ride on a city cycling path, performing tricks on a mountain bike amid nature, or simply pedaling to the grocery store or office, chances are high that you’ll see fellow bikers around you.
Actually, cycling ranks as the third most favored leisure pursuit in the U.S. over 56 million Americans tackling it solo in 2024. However, aside from being immensely enjoyable and beneficial for oneself, mental health By enhancing social bonds and enjoying outdoor activities, can cycling truly be considered beneficial exercise?
Below are some ways biking can benefit your cardiovascular health as well as build muscle strength, along with tips on maximizing your cycling session effectiveness.
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Is biking good exercise?
Cycling, which is often referred to as biking, is regarded as "an outstanding way to stay fit because of its various health advantages," according to Dr. Michael Fredericson, who leads the physical medicine and rehabilitation department at Stanford University. It qualifies as a moderately intense activity. aerobic exercise , it boosts cardiovascular health by elevating your heart rate, lowering your blood pressure , enhancing the strength of cardiac muscles, boosting respiratory health, and decreasing your likelihood of developing heart disease. 'This can also aid in regulating blood sugar levels, diminishing insulin resistance, and reducing cholesterol through better blood lipid profiles,' explains Daryl Parker, an emeritus professor of exercise science at Sacramento State University.
These advantages are some of the factors research shows Fredericson states that there is a significant link between commuting by bicycle and reduced overall death rates.
Riding a bike enhances your stamina, triggers the release of mood-lifting hormones, and boosts flexibility along with joint movement. Additionally, this exercise torches a significant number of calories, making it quite beneficial for fitness goals. studies conducted by Harvard Medical School For a 155-pound individual, moderate-intensity cycling for half an hour burns approximately 252 calories, whereas vigorous cycling during the same duration can burn nearly 300 calories.
The workout also boosts metabolism, according to Brad Schoenfeld, an exercise science professor at Lehman College of the City University of New York. This implies it consumes more energy than other exercises, resulting in greater use of stored fats for fuel.
This is why studies show that cycling may aid in avoiding obesity and maintaining a healthy weight .
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Does cycling build muscle?
In addition to these cardio and weight control advantages, consistent bicycle riding can aid in building muscle as well. Although cycling engages muscles across much of the body, significant development happens primarily in the lower body and hip flexors. According to Fredericson, "The quadriceps muscle group plays a key role when pedalling, and the hamstrings get quite active too." He highlights this observation. hip flexors Are included to help with balance and stabilization, and the gluteal muscles get stronger too. He further notes, "It’s reasonable to mention that upper-body muscles like the trapezius, latissimus dorsi, and anterior deltoid are also activated."
Cycling accomplishes such growth through the force of resistance that propelling one's weight forward, but it also releases "chemicals known as metabolic stimuli in the muscle that can lead to an increase in muscle size," says Parker. What's more, the activity has the advantage of aiding in muscle growth and maintenance while still being a low-impact exercise — which means it probably won’t worsen your bone and joint issues.
At the same time, you're only probably going to maintain building build up to a certain extent. After this, much of your cycling activities will focus on sustaining the muscular development you've achieved. Since increasing the resistance isn’t continuously feasible, 'cycling doesn’t provide progressive overloading for muscles,' according to Schoenfeld. To achieve further growth in muscle mass, an individual would need to engage in additional exercises." resistance training ."
What is the recommended frequency for cycling as exercise?
Taking advantage of the heart-healthy and muscle-strengthening perks of cycling involves consistent participation in the activity. The U.S. Centers for Disease Control and Prevention suggests Adults should aim for at least 150 minutes of moderate aerobic exercise each week. Activities like cycling count towards this goal, provided they accumulate to a minimum of 30 minutes daily over five days.
Regardless of how frequently you cycle, safety should always be a priority. To ensure your safety during bike rides, wear a helmet "Be conspicuous with vibrant attire and illumination, adhere to traffic regulations, employ hand gestures, and stay mindful of your environment,” suggests Fredericson. Additionally, he advocates for regularly checking your tires, brakes, and other parts to confirm they function properly and ensuring that your bicycle’s frame suits your physique adequately.
Parker concurs, pointing out that neighborhood bike stores can assist in finding the right-sized bicycle for you. He also emphasizes, “Don’t overlook mastering the essential techniques of riding a bike.” These include knowing how to brake swiftly, dismount safely, and execute sharp turns to evade hazards, fellow cyclists, and vehicles, which are crucial for maintaining safety.
The article initially appeared on USA TODAY. Certainly, cycling can be very enjoyable. However, does it also provide good physical activity?