In addition to improving your heart functioning, HIIT can also increase your VO2 max how much oxygen you can use during exercise and improve your blood pressure and insulin sensitivity how responsive your cells are to insulin , according to a review published in the journal Sports Medicine.
So whether you are rehabbing an injury, or just looking to introduce more low-impact activities into your routine, cycling could be your solution. Your glutes, quads, hamstrings , and calves are all activated when you pedal, and by dialing up the resistance on your bike, you can increase the strength challenge on these muscles. By practicing solid posture when cycling, you can help counteract the poor posture many of us fall into with our sedentary work routines.
Many modern cycling classes are rhythm-based, meaning you pedal along and perform choreography to a beat. Like other forms of exercise, cycling regularly is linked to reduced risk of certain diseases and conditions, according to a wide variety of research. A study , for example, found that biking to work was associated with a lower risk of cardiovascular disease, cancer, and premature death. And a study of Danish adults found that commuter and recreational cycling was consistently associated with lower risk of type 2 diabetes.
Many cycling classes—with their hyped-up music, darkened rooms, and motivational pep talks—definitely have a vibe.
And pretty darn frequently that vibe can do wonders for your mood. Pedaling outside may similarly raise your spirits: A study found that people who biked to work had a significantly lower risk of being stressed than people who commuted to work another way. Of course, no type of exercise can fill in for actual treatment for mental health conditions like anxiety or depression, but research does seem to suggest a solid psychological benefit to it.
Cycling intensely can build serious mental strength. By pushing through the discomfort of feeling breathless and physically fatigued, you can build confidence and self-esteem that spills over into other areas of your life. SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.
Physical benefits of cycling There are lots of physical benefits of cycling that can make it a great choice to your fitness routine. Improved cardiovascular health. Increased mental toughness.
Nike Nike SuperRep Cycle. Jenny is a Boulder, Colorado-based journalist specializing in fitness, food, and human interest. She entered the news-making business at age 8 when she created a canine-themed publication for local dog owners.
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Sign Me Up. Print This Page Click to Print. Staying Healthy. If you find yourself feeling lethargic or listless, get yourself on your bike for at least 10 minutes. Exercise releases endorphins, which in turn help you feel better while lowering stress levels. Cycling is a fantastic addition to your care plan if you have or are recovering from cancer. Cycling can also keep you lean and fit, which may reduce your risk for certain types of cancer, including breast cancer.
According to research from , staying active if you have breast cancer may help reduce side effects of cancer treatment, including fatigue, and improve your overall quality of life. Start your day with a healthy activity like cycling, which wakes you up by boosting your circulation and allows you to start your day with a sense of accomplishment.
Fasted morning rides at a low intensity may burn fat, enhance endurance performance, and boost your energy and metabolism levels all day. A study found that people who exercised before breakfast for 6 weeks improved their response to insulin, which helped them burn twice as much fat as those who exercised after breakfast.
Whether you want to prevent health concerns from arising or manage existing conditions, regular exercise is key. Cycling regularly is one way to avoid a sedentary lifestyle and its accompanying health concerns.
It can help prevent cardiac issues such as stroke, heart attack, and high blood pressure. Cycling may also help prevent and manage type 2 diabetes. Cycling is a great replacement for transport options that involve sitting in traffic for extended periods.
Improved balance is beneficial in the prevention of falls and fractures, which can leave you on the sidelines while you take time off from exercise to recover. Cycling is easy on your body, making it a gentle option for people who want an intense workout without stressing their joints.
Cycling is a great option for people who have joint concerns or overall stiffness, especially in the lower body. A serious disadvantage is the risk of an accident, whether in an urban or rural area. When possible, ride on lanes reserved for cyclists as well as neighboring streets. Research from showed that cycle tracks, and streets within meters of the tracks, had fewer collisions between cyclists and vehicles.
Always follow traffic laws. Use caution while going through intersections and busy areas, even if you have the right of way. Invest in a quality helmet and any other protective gear you may require. Avoid any loose clothing that could get caught in your bike chains. Have bike lights as well as reflective gear for nighttime cycling. Inclement weather can also be a hindrance. If cycling is your mode of transportation, invest in rain and cold weather gear.
For extended daytime rides, use sunscreen on all exposed skin.
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