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Exercise - Sports - Cycling

Cycling can vary in intensity, meaning that it is suitable for all levels.

Cycling 

What is Cycling? 

Offering a range of benefits, this low impact workout is easily adaptable to your needs. Cycling can vary in intensity, meaning that it is suitable for all levels. In addition to this, cycling is also an eco-friendly mode of transport.

This social sport both keeps you active and in line with a healthy lifestyle. Cycling helps you achieve a higher level of both physical and mental health. By hopping on your bike regularly you will reduce health-related risks that would typically be associated with a sedentary lifestyle.

Another thing to note is that cycling is a low-impact exercise, meaning individuals of all ages can give it a go. Studies report more than 1 billion people ride their bike everyday worldwide for both exercise and transport.

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Exercise – Sports – Cycling

         Cycling

Cycling FAQs

Why should you exercise?

There is an endless list of reasons why you should exercise! Whether you simply want to enjoy the positive feeling that a successful workout can give or you are overweight or obese and are trying to achieve a healthier weight.

What are the benefits of regular exercise?

Regular exercise can help with weight loss, boost self-esteem, mood, sleep quality and can have many benefits on your emotional health too.

What are some benefits of weight lifting?

People who do regular weight lifting enjoy the physical aspects of their appearance, emotional benefits through a feeling of accomplishment and improved body image can really help with self-esteem and confidence

Types of weight lifting exercises

There are different weight lifting exercises. The most popular ones are as follows:
Push Up
Chest Press
Squats

Where do I start with weight lifting?

You can start with just your bodyweight.
Begin with two days a week and build up.
Prep your muscles before you start.
Pair an upper-body move with a lower-body move.
Aim for 15 reps and three sets per exercise.

The benefits of cycling 

Being a largely aerobic activity, cycling gets your heart pumping and lungs working overtime. Due to this, you can increase your overall fitness level. However general fitness is only one of the many benefits cycling offers. Check out the range of benefits below:

Weight loss. Due to the high intensity nature of cycling, you can reduce body fat levels relatively quickly, in turn helping you manage your weight. Additionally, cycling provides the added benefit of increasing your metabolism and building muscle.

Beginner’s luck. Riding a bike is simple, whether it’s a standard bike or stationary bike, you can be sure that cycling won’t be difficult. This is ideal if you require a low intensity activity. An added benefit of cycling is you can gradually increase it’s intensity.

Workout for your legs. Without risking overstressing your legs, cycling provides a targeted leg workout. Your quads, glutes, hamstrings and calves all receive an intense workout which strengthens them in the long run. 

Workout for your core. In addition to a leg workout, cycling can also strengthen your core, including your abdominal muscles and back. By sitting upright and maintaining control of the bike, you require a consistent degree of core strength. By working out these muscles, you can build your stability and overall strength.

Increasing mental wellbeing. By concentrating completely on the road, you will be able to reduce feelings of stress and anxiety. This is due to an increased awareness of the present moment. Therefore helping you focus on the here and now. 

Balance and coordination improvements. Having an improved sense of balance and coordination is very beneficial to your overall wellbeing. Typically, as we get older, our balance deteriorates which only proves problematic in the long run.

Low impact exercise. Cycling provides a gentle option for those in need of a high-intensity workout but who can’t risk anymore impact on their joints. This exercise is extremely beneficial to those experiencing stiffness across their entire body.

 

Best cycling workouts 

After reading through the key benefits of cycling, it’s likely that you want to know where to start! Whether you’re a complete novice or a cycling enthusiast, there are 3 main goals to bear in mind when working out with your bike. 

We have listed the top 3 cycling workout goals with an example of how they can be completed. The main exercises include endurance, intervals and strength training.

  • Endurance. As a rule the main goal of cycling is endurance. Regardless of your preference for stationary bikes, road bikes or mountain bikes, your aerobic capacity will be significantly increased. For this cycling goal it is recommended that you ride for a minimum of an hour. However, if you’re a serious cyclist then aiming for 2 hours is more appropriate. These rides should be of a slower pace and are often more fun to do as part of a group.

  • Intervals. A great way to supplement or add to your endurance training is with intervals. Interval training in cycling adds to many exercise and wellbeing goals, from weight loss to improving the pace of your ride. These types of workouts shouldn’t last longer than an hour as they aim to improve your VO2 max. In an ideal training program, interval training on your bike should take place twice a week on non-consecutive days.

  • Strength training. Endurance and interval training are beneficial to your overall cycling performance, however without strength training you may fall behind. When riding, it is important to ensure your strength is also up to scratch. This will benefit your cycling ability overall. Typically strength training in cycling includes hill climbs or sprints at a high moderate intensity to ensure the correct goals are being met.

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