Disappointed with feeling sluggish and sedentary? I’ve been there! For me, cycling wasn’t just about getting outdoors; it was more about feeling energized, seeing my body and overall health improve, and even experiencing a boost to my mental health from the fresh air and exercise. Curious how cycling can help you this way, too? Let’s explore a few of the fantastic ways your excursions on the bike can become a secret weapon for a healthier, happier you.
Photo from Coen van de Broek (via Unsplash)
Why is cycling so great for our body and health?
Cycling often starts as a fun way to spend time outdoors or a leisurely hobby to explore your surroundings. But for many, it blossoms into a gateway to a healthier lifestyle. The initial enjoyment of cruising on two wheels translates to surprising health benefits. From feeling stronger and more energized to witnessing improved sleep and weight management, the positive changes can be powerful motivators to keep cycling and reap its long-term rewards.
Are you not a fan of the fluorescent lights and repetitive routines of the gym? One of the best things about cycling is that it lets you ditch the “chore” mentality about exercise. When you’re on the bike cruising through nature, feeling the wind in your hair, and exploring new places, it feels like fun. But then, when you notice the improvements to your fitness, it will feel as though you didn’t have to work for them at all. They just happened because of incorporating some cycling into your day to day routine!
But what kind of changes to your body can you expect? You may be surprised by the breadth of positive transformations you see, from fat burning and muscle building to mental health improvements as well.
Let’s talk about some of the most common ways cycling transforms your body and how to make the most of these benefits.
1. You’ll notice better cardio fitness.
Cycling is a fantastic cardiovascular workout. It strengthens your heart, the main pump in your circulatory system, and your lungs, which take in oxygen and expel carbon dioxide. This translates to better endurance, allowing you to ride farther and for longer durations. As your body adapts to cycling, it becomes more efficient at delivering oxygen to your muscles, keeping you going strong.
While cycling doesn’t get your heart rate quite as high as running, it offers a lower-impact alternative that you can sustain for longer durations. This extended exercise time builds your cardiovascular endurance just as effectively, strengthening your heart and lungs to deliver oxygen throughout your body.
2. You’ll feel it in your upper body and core.
Cycling strengthens more than just your legs! Gripping the handlebars and maintaining control over the bike engages your arms, shoulders, and back muscles. Additionally, your core muscles are constantly working to stabilize your upper body and maintain proper posture throughout your ride. This overall upper body and core engagement leads to increased strength and endurance, making you a more powerful and efficient cyclist.
Want to make sure your workouts aren’t just all “leg day”? To reap the full benefits, consider incorporating cross-training exercises. This means adding activities that target different muscle groups, including your upper body and core muscles. Swimming. yoga, or Pilates may all fit the bill depending on your needs and interests. By diversifying your workouts, you develop a well-rounded fitness level and reduce the risk of overuse injuries.
Read more: 5 Classic Cross-Training Workouts to Boost Your Cycling This Year (CyclingScoop)
3. You’ll remodel your metabolism through cycling.
Do you feel more hungry after a long ride, or find that you are craving different foods since you started cycling? Cycling fires up your metabolism in two key ways. First, the effort required to pedal, especially against inclines or during high-intensity intervals, burns a significant amount of calories during your ride. But the benefits extend beyond just your time on the bike. Cycling creates an afterburn effect, known as Excess Post-exercise Oxygen Consumption (EPOC). This means your body continues to burn calories at an elevated rate even after you dismount, as it repairs muscles and replenishes energy stores. Regularly challenging your body with more intense training on the bike can lead to a higher overall metabolic rate, causing you to burn more calories throughout the day, even at rest.
To fuel your rides, prioritize complex carbohydrates like whole grains and sweet potatoes for sustained energy in your diet. Don’t forget protein for muscle repair and growth, found in lean meats, fish, or plant-based sources like beans and lentils. Finally, healthy fats from nuts, avocados, and olive oil provide sustained energy and support overall health.
Read more: Can you change your metabolism to ride faster? (Cycling Weekly)
4. You’ll catch more ZZZ’s.
Cycling can be a recipe for better sleep. The physical exertion from cycling, particularly moderate-intensity rides, helps your body tire in a healthy way. This natural fatigue makes it easier to fall asleep and drift off to deeper, more restorative sleep. Additionally, cycling can reduce stress and anxiety, common culprits of sleep disturbances. The rhythmic, repetitive motion of pedaling and the focus required while riding can also have a meditative effect, calming the mind and promoting relaxation. Don’t hesitate to try a ride in the evening and try calming activities afterwards, like a bath or reading a book, to get ready for your best night of sleep yet.
Read more: Why Cycling Helps You Sleep Better (Bicycling magazine)
5. You’ll burn fat and get more toned.
Cycling is a fat-burning machine, but it targets fat stores strategically. During low-intensity rides, your body taps primarily into fat reserves for sustained energy. As the intensity increases, your body utilizes a mix of fat and carbohydrates. However, the key to maximizing fat burning lies in duration. Because fat is a slower-burning fuel source, longer rides, even at a moderate pace, allow your body to access and burn more stored fat for energy compared to shorter, high-intensity bursts. So plan to hit the road for a longer ride if you want to unlock your body’s fat-burning potential.
Cycling also sculpts a toned physique by engaging multiple muscle groups. Remember that you can’t target fat loss to certain areas of your body, but you may notice more definition from using muscle groups you don’t normally use. The pedaling motion strengthens and sculpts your quads, hamstrings, and calves, defining your legs. It can even have an impact on your posture. And don’t forget your upper body and core! As you cycle consistently, expect to see a leaner, more sculpted physique emerge that is balanced overall.
Closing thoughts.
Even though cycling isn’t just about burning calories and building muscle, it’s an investment in your overall well-being. I hope this article has shown you some wonderful ways that cycling can be a positive influence on your body, fitness, and overall life. If you’ve been procrastinating, maybe it’s time to dust off that old bike (or browse for a new one) and get out there! You might be surprised by the transformative power of a few days on two wheels. Happy riding!
Read more: Want to know more about improving your fitness on the bike? Check out our latest posts about this topic!
Do you notice any specific fitness improvements from cycling? How do you build on them and enhance them? Let us know in the comments! ★