The benefits of cycling are countless. So many that we have created this article with all the ones we could find, so that you have no doubts that it is worth incorporating cycling into your daily routine.
After all, cycling is certainly an activity that goes beyond physical exercise, as it serves as a means of transportation and also as leisure. It can be done with friends or alone, in urban or rural areas, on the beach or in the mountains, by young people, adults and the elderly, as there are also different types of bicycle models.
Benefits of cycling for muscles
Cycling helps you lose weight , as it is a great cardiovascular activity and also for those who want to gain muscle strength. But that’s not all.
You might think that you’re only engaging your legs when you’re cycling, but notice how the workout engages your upper body and your so-called core muscles.
If you are in the right position to pedal, you will be using your core to keep your back well supported, with shoulders down and away from ears and stomach lightly pulled in. This is the optimal position and minimizes fatigue and injury due to pedaling for a lot of miles, as well as enabling maximum utilization of muscles in your legs and glutes.
Benefits of cycling for your legs
Climbing hills or riding with higher gears will stress these muscles seriously. Your glutes are also strengthened with pushing the pedals.
You can also use clipless shoes and pedals, which allow you to pull the pedals even further with each pedal stroke, in a movement that works your tendons.
There are other benefits to cycling , such as working your calf muscles, as they are essential for continuing the force generated by your quadriceps and hamstrings down through your feet and toes.
Some strength is also needed in the arms, back and shoulders in order to maintain a good pedaling motion, especially when riding longer distances, for miles, for example.
Benefits of cycling for the belly
Did you ever consider your belly as well? But you should be aware that to lose belly fat, it’s not sufficient to lose abdominal fat: you have to lose body fat overall. What does it mean? It’s not sufficient to train only one muscle area. Belly exercises are not the only method to lose belly fat. So cycling is ideal, right?
Oh, and don’t forget that your body also has to burn more calories than it takes in to successfully eliminate the fat in your abdominal region. So, to lose any fat, you need to take care of your diet too!
But getting back to cycling, we’ve already seen that this is an activity that helps several muscle groups at the same time and burns, yes, a lot of calories: from the legs, arms and also the abdomen!
Benefits of cycling to lose weight
And since the topic of losing belly fat is related to losing weight, we found a study that reinforces this issue as well. According to the German Sports University, 50 minutes of cycling is enough to speed up your metabolism and, therefore, burn more calories.
The researchers suggest setting aside at least three hours a week to ride a bike. Basically, this is an aerobic activity , that is, an exercise in which the body uses oxygen to generate energy.
This is because you burn more calories, which amount to as much as 700 calories per hour, depending on the pace at which you pedaled and the road surface, asphalt or trail, for instance.
But then, let me give you an advise: if you’re just starting, don’t make too much of your body because this can lead to muscle injuries and be harmful to your body!
Start with lighter exercises and gradually increase them. You can start with five minutes and the next day increase to 10 minutes, until you reach 30 minutes. At a good intensity, you can already burn calories after 30 to 45 minutes of training.
Benefits of cycling for the spine
According to the German Sports University, those who cycle regularly spend less on medical care. This is because many people who are overweight, have cardiovascular diseases and even back pain could have years of health left if they cycled more often.
Obviously, by moving all the muscles mentioned so far, cycling is an exercise that contributes directly to the spine, relieving back pain.
But be careful: a poorly adjusted bike or poor posture can cause overload and cause pain in the lower back, neck, knees, ankles and feet, as well as tingling in the hands. If you have a herniated disc, for example, you can ride a bike, but you should do so with caution.
Benefits of cycling for breathing
Yes, cycling is also a breath-taking exercise! However, be aware that people with respiratory diseases are allowed to practice it, as long as they follow their doctor’s instructions as well. This is because cycling is beneficial for breathing, due to the combined work of the lungs and other limbs.
The lungs expand during activity due to ventilation, which is great for breathing better. The respiratory, peripheral muscular and cardiovascular systems interact better with each other, which is great for health.
Anyone looking to improve their breathing can ride a bike to strengthen their respiratory system. It is also important to remember that cycling is a positive activity for breathing only if the person respects their limits.
When you start to pant, your body is telling you that your carbon dioxide production has increased and you need to eliminate this substance. To do this, you need to control your breathing and physical effort until your breathing returns to a normal rhythm. Never exceed your limits.
Benefits of cycling in old age
As we said at the beginning of this article, cycling is certainly a practice that can be done by people of all ages.
Elderly people over 60 years of age can reduce their risk of having a stroke, strengthen their muscles and heart, and have a better quality of life, as it is a low-impact exercise. With better blood pumping, the sugar levels in the body are controlled, blood pressure is reduced and, consequently, fatigue decreases.
Here too, it is a good idea for the elderly person to consult their doctor, who will recommend how long to perform the practice and how to do it safely.
