Between riding our bikes outdoors, our Pelotons, or attending our beloved Spinning classes, cycling is a popular physical activity for many of us. But is cycling enough exercise to keep us healthy?
Let’s delve into the world of cycling, exploring the health benefits and how we can enhance our cycling regimens.
Is cycling enough exercise?
Let’s be honest, cycling gives you a terrific cardiovascular workout. Whether it’s pedaling up steep hills, or attending a fast-paced spinning class, you’re guaranteed to break a sweat.
In other words, cycling makes your heart and lungs work very hard, which helps reduce the risk of heart disease and improve heart function. It may also help to manage your weight and burn calories, which keep cholesterol and triglycerides at lower levels, improving your overall health.
But is it enough to keep us healthy?
Enhance your cycling routine
Biking improves the muscle mass in your lower extremities, keeping your legs and hips strong. But while cycling offers a heart-pumping cardiovascular workout, it’s vital to optimize your routine for maximum benefits. This could mean setting specific goals, mixing up the intensity and duration of your sessions, or adding interval training and hill rides.
We also can’t neglect our upper body. In addition to cycling, it is important to add a strength training component to your regimen. Strength training doesn’t just bulk up your quads and biceps, but adds lean muscle mass. This is particularly important because our lean muscle mass decreases as we age.
Switching things up can also help prevent boredom! (For more information on cross-training, click here)
With strength training you will:
- strengthen your bones and muscles
- ward off osteoporosis (cardiovascular exercise does offer a bit of this benefit as well)
- enhance your balance
- increase your stamina
- boost your mind’s ability to focus
For maximum benefit, you should perform 20 to 60 minutes of uninterrupted cardiovascular exercise three to five days a week, while also including some strength training in your regimen. Your strength training doesn’t have to be extensive, and can be 30 minutes of resistance training with weights on the “off” days (2-3 times per week).
Can cycling be adapted to different fitness levels?
Indeed, cycling is a versatile exercise that can be tailored to fit different fitness levels. Whether you’re a novice gradually increasing your intensity or an experienced cyclist incorporating interval and strength training, cycling is good for health at any level. Just remember, safety and proper technique should always be prioritized, and rest days are as important as workout days.
The professionals at The Jackson Clinics are here to help you make the most of your cycling routine. We even offer a professional Bike Fit Exam to maximize the function of a bike for each individual cyclist. Get in touch to learn more!
Your physical therapist at The Jackson Clinics will be happy to help you develop a plan you enjoy and can stick to, thereby attaining the ultimate workout.
The Jackson Clinics offer a professional Bike Fit Exam to maximize the function of a bike for each individual cyclist. Available in our Manassas location. LEARN MORE