I dont have research to back me up on thisexactclaim, but the benefits of cycling are clear.
Plus, its far more funand less headache-inducingthan driving or taking public transportation.
Whether you take anindoor cycling classor head outside for something more scenic, cycling has a lot to offer.
Ready to reap the benefits of cycling yourself?
The 8 biggest benefits of cycling
Science and experts agree that there are many advantages of cycling.
Here are a few of the biggest ones.
former US record holder and Olympian and cycling coach atTeam EF Coaching
Cycling is a low-impact form of cardio
What makes cycling so healthy?
This can be arelief for tender joints.
However, you do miss out on thebone-building benefitsof weight-bearing impact.
The versatility is pretty unbeatable
One of the major benefits of cycling is its adaptability.
Do you like to work out indoors or outside?
Want to keep things easy or turn up the gas?
Are you craving a solo sweat sesh or feel like being social?
you’re able to do it all by cycling.
Its anything your heart desires, Corbin says.
former US record holder and Olympian and cycling coach atTeam EF Coaching
I could also jump in my car, but then Im not immersed in it as much.
Science has shownover2andover3that this kind of exposure to green spaces has proven benefits for our mental health.
You get to bond, hang out with your friends, or meet new people, Pearce says.
Many people think of cycling as just an exercise for the legs.
And while the lower body might get the biggest challenge, cycling can actually be afull-body workout.
Your quads, hamstrings, hip flexors, and glutes are doing most of the heavy lifting.
The calves and shins also pitch in to push the pedals.
Pearce adds that the internal and external hip rotators help to keep the legs in proper alignment.
At the same time, your core provides stability to your trunk, Shah says.
Indoor vs. outdoor cycling
Is indoor or outdoor cycling better for you?
Well, the answer depends on what youre looking for.
Pearce points out that an indoor cycle gives you more control over the intensity and specificity of your workouts.
you’re free to precisely control your power and your heart rate and your cadence, he says.
And, importantly: One thing that we easily avoid is danger, Corbin says of Peloton workouts.
Theres no traffic to dodge during an indoor cycling class.
Although you lose some control outdoors, you do gain other benefits, however.
Of course, youre also getting a healthy dose offresh air.
How to start cycling for beginners
Tempted to get started?
Learnproper form, and back off if youre in pain (cycling knee painis not uncommon).
A professional fitter can also help you find the right-sized outdoor bike for your body.
Set sustainable goals
How long should you cycle a day?
And then gradually increase the duration and how frequently you do it.
The most common mistake I see is people going from 0 to 100, she says.
That can change your relationship with the sport, he says.
Obsession with the data and power can really detract from your joy.
However, whatisnecessary is ahelmetif youre headed outside.
And you want it to fit correctly, adds Pearce.
As professional bike fitter, he also recommends getting your outdoor bike sized properly.
Look for a good local shop with experience, he suggests.
Recover right
Corbin reminds newbies to not forget aboutstretching and foam rollingafter cycling.
Going fast on a bike is painful for everyone, Pearce says.
Frequently asked questions
Is hand cycling a good workout?
However, Shah points out that these are smaller muscles than those in the lower body.
Who shouldnt cycle?
I cannot think of any population that should not cycle, Shah says.
What are the drawbacks of cycling?
That said, dedicated cyclists will tell you that the rewards are worth these risks.
Logan, Greig et al.
Benefits, risks, barriers, and facilitators to cycling: a narrative review.Frontiers in sports and active livingvol.
19 Sep. 2023, doi:10.3389/fspor.2023.1168357
Barton, Jo, and Mike Rogerson.
The importance of greenspace for mental health.BJPsych internationalvol.
1 Nov. 2017, doi:10.1192/s2056474000002051
Pasanen, Tytti P et al.
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