How to Keep Yourself Fit Through Regular Cycling?

If you’re a busy person with little to no time for exercise, you should take up regular cycling! You will get the same cardiovascular health benefits from cycling that can also be enjoyed from other types of aerobic exercises.


You will also love being outdoors enjoying Mother Nature’s beauty, making new friends among your fellow cyclists, and saving on gas.

Also Read: Build strength for longer biking

Keep Yourself Fit Through Regular Cycling

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How Biking Keeps You Physically Fit?

It isn’t surprising that dedicated cyclists are among the fittest people. Even an hour on a bike burns more than 500 calories depending on the incline and pace of pedaling, aside from getting your heart rate up.

Cyclists then have high physical energy levels because of their increased levels of cardio endurance, stamina and strength. You will find that you can say goodbye to feelings of fatigue after several weeks of regular cycling.

You can see the results in the general improvement of your health within a week of two to four hours of moderate cycling. You will also love it that cycling is:


A Low-impact Exercise

Your muscles, joints and bones will be subjected to less stress in comparison with running, jogging, and jumping.



A Great Muscle Workout

You have to use a wide range of muscles including your hamstrings, calves, and quadriceps, even your core abdominal muscles.



A Great Exercise for Strength and Stamina

Your muscles may not become larger but your overall strength and stamina will improve. Your cardio endurance will also contribute to your ability for sustained weight, flexibility, and conditioning training exercises.



As Intense As You Want It to Be

You can start cycling at a very low intensity, such as when you’re a beginner or you’re recovering from an injury. You can then build up the incline, pace and duration of your cycling workout as you become a better cyclist.



An Enjoyable Way to Get Fit

You will love the adrenaline rush of being outdoors, as well as the ease of cycling almost anywhere.



A Practical Way of Getting Around

You can combine the benefits of cardio exercise and eco-friendly transportation with cycling.


How Biking Keeps You Physically Fit?

As an aerobic activity, cycling works out your cardiovascular system particularly your blood vessels, heart and lungs.

Your body temperature and heart rate increase, your breathing deepens, and your overall fitness level improves with each hour on your bicycle. Cycling improves your physical and mental health in different ways. Such as:


Improved Weight Management Including Prevention of Obesity

Since cycling increases your metabolic rate, burns your body fat, and builds your muscles, your weight management efforts will be more successful.


You can burn about 300 calories per hour from steady cycling while 30 minutes of daily cycling will burn almost five kilos of body fat within a year.


Reduction In Risks of Chronic Degenerative Diseases

Regular cycling improves the overall condition of your heart, lungs and blood vessels. Your blood fat levels and resting pulse also decrease. Your risks for cardiovascular diseases, such as stroke, hypertension, and heart attack, will decrease for these reasons.

biking exersize

Studies have also pointed to the link between reduced risks of cancer, especially breast and colon cancer, and exercise. Regular cycling has also been linked to reduction in risks for diabetes, a chronic degenerative disease characterized by abnormal blood sugar levels.


Decreased Risks for Bone-related Injuries and Illnesses

Cycling improves your overall balance, strength and coordination. Your improved physical condition in these aspects can help in the prevention of falls and fractures. Your doctor will also likely recommend cycling when you have osteoarthritis since it’s a low-impact exercise.

balance biking

Studies have also pointed to the link between reduced risks of cancer, especially breast and colon cancer, and exercise. Regular cycling has also been linked to reduction in risks for diabetes, a chronic degenerative disease characterized by abnormal blood sugar levels.

How to Get the Most from Cycling?

But be careful about getting on a bike since it also has its risks. You can get the most from cycling by keeping these beginner tips in mind.

  • Know the cost of the bicycle and its accessories including the shoes, clothes, and helmet. Bikes range in price from $500 to $3,000 and above, but you shouldn’t buy a bike based on cost alone.
  • You have to consider your fitness goals, physical condition, and cycling skills, including where and when you plan to bike.
  • Invest in cycling-specific clothes. Your cycling experience will be better when you have practical clothes offering maximum comfort, protection and convenience. 
  • Your choice in biking jersey, shorts and tights as well as shoes, socks and jacket will affect your performance and enjoyment of the activity. You have to invest in weather-specific cycling clothes and shoes, too.
  • Be prepared before a ride. Even in city streets, you should be prepared with a small bag containing a biker’s essential items. You can put a patch kit for fixing flats, a tire pump, and extra clothes, as well as your cellphone, identification card, and a few dollars for use in case of emergencies.
  • Always perform warm-up exercises before biking. Your bones, joints and muscles should be warmed up to reduce the risks of injuries, even when you’re just biking for 30 minutes around the block.
  • Build up your miles. You cannot hop on your bike and start pedaling for a hundred miles because your body isn’t used to it. You have to start slow and build up your biking skills and cardiovascular endurance over time.
  • Cross-train with other exercises. You can also engage in strength and flexibility training exercises, such as weight lifting, Pilates, and yoga.

Final Words

You have to get on your on bike as frequently as possible. You cannot enjoy the benefits of cycling when you’re not riding your bike around your neighborhood, on dirt trails, and on city pavements.

You must also adopt proper safety measures, such as wearing your helmet, riding on designated bike lanes on highways, and checking your bike from handlebars to tires before each trip.

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