You may love riding a bicycle for many reasons, including revisiting happy childhood memories, saving money, protecting the environment, and getting a jolt of energy from moving your legs to your favorite playlist. Or you might want to make riding a part of your life after seeing the latest gas prices and because you think you have put on some weight. But is bicycle riding good cardio, and does it help you lose weight?
The answer is definitely yes. Bicycle riding is a great cardiovascular activity that works your lower body muscles and burns calories. It’s adaptable, entertaining, and provides a practical and budget-friendly form of commuting. It is also mild on the joints due to its low-impact nature. But that’s not all, because bicycle riding has many more benefits than you could imagine.
What Benefits Does Bicycle Riding Have?
Bicycle riding is a low-impact aerobic activity with many advantages. And since the intensity can also change, it’s safe to say that this is an exercise appropriate for all skill levels. In addition, it can aid in establishing a physically and mentally healthy lifestyle. It also improves coordination and aids in the development of your lower body muscles. But is bicycle riding good cardio?
Well, there is no need for me to answer this. Because if you get on a bike right now, a few minutes of riding would be enough for you to feel the instant cardio effect. If you detest greater impact cardio workouts like jogging or jumping rope like me, bicycle riding is the perfect substitute for you and your physical health.
Since bicycle riding does not include weight-bearing, it is less demanding on the hip, knee, and ankle joints. Those who experience joint pain while walking or running may find it highly beneficial. And having the option to bike indoors and outdoors only makes it a better, loveable workout!
So, what other benefits does riding a bicycle have? Cycling’s positive health impacts might help lower cholesterol levels, enhance cardiovascular health, and reduce your heart attack and stroke risk. Indoor cycling lowers overall cholesterol, according to one evaluation of 300 research. While reducing triglyceride and bad cholesterol levels increases good cholesterol levels.
Riding a bicycle can also reduce feelings of tension, depression, or anxiety. In addition, when cycling, concentrating on the road or your cadence might help you improve your attention span and present-moment awareness. In fact, according to one study, older people who bike outside have better cognitive function and well-being.
According to research, maintaining an active lifestyle might help enhance your overall quality of life and lessen the adverse effects of cancer therapy, such as fatigue. And since cycling can help you stay active and slim, it may lower your chance of developing breast cancer. Working with your healthcare team, paying attention to your body, and only exercising if you’re up for it are all important considerations because many cancer patients have low energy and pain throughout treatment.
On top of that, a 2019 review’s findings point to a correlation between cycling and a lower risk of cardiovascular disease. Additionally, it is linked to lower mortality rates and lower levels of physiological risk factors such as high blood pressure, diabetes, and inactivity. And since riding a bicycle is a great way to increase heart rate, it promotes cardiovascular health.
What Muscles Does One Use When Riding a Bicycle?
You may answer this question with “leg muscles,” but did you know that we use many different parts of our legs with each pedal stroke? The pedal stroke consists of four components that resemble clock pieces. The first portion of the push power phase, also known as hip extension and activated by the gluteus maximus, begins when the pedal is at its highest point.
The power phase starts when the pedal approaches the 3 o’clock position and stimulates knee extension, which is vigorously carried out by the quadriceps. Next, the ankle starts to plantar flex as the foot approaches the 6 o’clock pedal position, activating the gastrocnemius, which we know as the large calf muscle.
The beginning of the upstroke, also known as the pull power phase, occurs as the pedal moves from 6 to 9 o’clock. This is done by dorsiflexing the ankle, which is controlled by the anterior tibialis, engaging the hamstring group to flex the knee, and pushing upwards past 9 o’clock with the strongest pull.
How Many Calories Can You Burn On an Average Bicycle Ride?
This is not a question that has a definite answer. Because the amount of calories burned depends entirely on the rider’s weight, energy spent while riding, and the duration and distance of the ride. However, cardiologists say the harder the ride, the more calories burned.
That said, if you at least want to see an example, Harvard Health Publishing has research on this subject. According to this study, a 155-pound person may burn 252 calories on a stationary bicycle for 30 minutes at a steady pace and 432 calories for 30 minutes at 16 to 19 mph.
How Often Should You Ride Bicycle to See Benefits?
Again, this is one of the questions that doesn’t have a solid, standard answer since there are no set guidelines for how long or how frequently you should ride a bike or do cardio because it is based on each person’s fitness level, objectives, and other factors. However, persistence is the secret to getting results from any workout, including cycling.
According to cardiologists, if you cycled 4-5 times per week and engaged in strength or cross-training on the other days, you would probably see improvements in your strength, the maximum amount of oxygen your body can consume during a single bout of exercise, cardio function, balance, coordination, and core stability. However, it’s also easy to overdo a good thing. So observe what your body needs, and you’ll be fine.
Of course, all of these only apply if you don’t have any serious health conditions. If you have heart-related or other physical problems, it would be wiser to consult your doctor and maybe get a cardio check before hopping on a bicycle. Remember that every individual is different, so our bodies have different needs, and this is not a race.
Are There Any Differences Between Cycling Indoor and Outdoor?
Whether you only have the indoor or outdoor cycling option, know that any kind of exercise is better at cardio than no exercise! But of course, there are still some differences between outdoor and indoor bicycle riding. For instance, experts say that indoor bicycling can provide beginner riders more control so they can feel more at ease and secure standing on the pedals or balancing on the bike.
Also, an indoor bicycle is a wonderful option if you work 9 to 5 and can’t always find time to ride outside or do any cardio. And this way, you don’t have to worry about replacing a flat tire or inconsiderate drivers. Bad weather conditions can’t get in your way, and cycling indoors is also a safer alternative if you’re healing from an injury or need to make the ride moderate.
With that being said, outdoor biking has the benefit of being in nature and getting fresh air but is also dependent on the amount of daylight or erratic weather, road conditions, and traffic. However, according to experts, riding a bicycle outside may develop muscle strength, coordination, and balance skills, allowing the rider to travel and healthily discover the globe.
Sunlight can also aid morning riders since it helps reset your circadian cycle for sleep, generate vitamin D, and lessen stress. However, if you choose to exercise inside, be sure to vary the speed and resistance. The activity is made more difficult by alternating between standing and pedaling while sitting in the seat.
Final Verdict
So, to sum up, riding a bicycle is fantastic cardio with many other benefits. And anyone from any fitness level can benefit from it. But, even though both indoor and outdoor riding are fantastic and provide many of the same advantages, it can be said that they are not comparable in terms of atmosphere and exercise.
So, whenever you get the chance, go out and get on your bicycle, feel the breeze and enjoy your surroundings! Be cautious when necessary, especially on congested roads or during bad weather. And remember, the key is to listen to your body and be consistent, whether you want to cycle indoors or outdoors.
Decide which option best suits your needs and way of life. After all, all the possibilities are yours. So keep an open mind, even though indoor riding may initially appear intimidating. And know that whatever you decide, completing a kickass cardio session will make you feel free and have a lot of positive effects.
