Is Cycling Actually a Good Cardio Workout? ⋆ CyclingScoop

When it comes to cardiovascular exercise, the options can feel overwhelming. If you’ve ever asked yourself whether cycling should make the short list, the short answer is a resounding: yes! Here’s why.

It’s the time of year for getting fit. You might find yourself staring at a pair of running shoes, a swimming pool, or a bicycle, wondering which one will actually deliver the results you want.

Depending on your goals, you might want to pick that last one!

In fact, cycling is one of the most effective, accessible, and low-impact ways to strengthen your heart, burn calories, and improve your overall fitness.

So when you’re pedaling through a scenic park or sweating it out in a spin class, in both cases you’re engaging in important aerobic workouts.

How cycling improves cardiac fitness.

“Cardio” is short for cardiovascular exercise. That means any activity that raises your heart rate and keeps it elevated.

What makes cycling a premier aerobic activity? Because it uses the largest muscle groups in your body, your legs. This type of exercise demands a steady supply of oxygen.

Just like any other muscle, the heart gets stronger with use. When you ride your bike, your heart pumps faster to deliver oxygenated blood to your quadriceps, hamstrings, and glutes. Over time, this training leads to a lower resting heart rate and a higher stroke volume.

This means your heart becomes more efficient at pumping blood with every beat: exactly what you want from a good cardio workout.

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Cycling can also help lower blood pressure and cholesterol.

Did you know cycling helps improve the elasticity of your blood vessels? That’s one of the main benefits of cardio.

In fact, the effects of cardio go beyond just your heart getting stronger. Research consistently shows that consistent aerobic exercise can significantly reduce “bad” LDL cholesterol and triglycerides while boosting “good” HDL cholesterol. This combination drastically lowers the risk of coronary heart disease.

That means that a bike ride, even if it just feels like having fun, can create these long-lasting molecular remodels in your body.

How much does lung capacity matter in building cardio?

Many people who are new to consistent cardio exercise notice that they have trouble breathing when they’re pushing hard. But which matters more, building your lungs or your muscles?

As you push up a hill or sprint during an interval, your lungs work overtime. This improves your VO2 max. This is the maximum amount of oxygen your body can utilize during intense exercise.

A higher VO2 max is a gold-standard indicator of high-level cardiovascular health. If you stay consistent with cycling for cardio, you’ll notice your VO2 max improving as well, making it easier to breathe during exercise.

Is cycling good for weight loss?

Let’s talk about a related topic: improving not just the internal fitness of your body, but its outward appearance.

Many people turn to cycling not just for heart health, but to shed a few pounds. So if weight loss is another goal for you, you should know that cycling is an exceptional tool for losing weight! This is primarily because of its high caloric burn and sustainability as a workout.

Cardio exercise such as cycling burns calories, which can lead to weight loss.

Depending on the intensity and your body weight, cycling can burn anywhere from 400 to 1,000 calories per hour.

A steady ride on flat ground focuses on fat oxidation. Sprints, on the other hand, can create a sustained effect where your body continues to burn calories at an elevated rate even after you’ve hopped off the bike. This is why high intensity training like HIIT is popular beyond cycling.

But one of the biggest hurdles in weight loss is injury. Cycling can also help with this aspect.

Running is high-impact, so it can be hard on the knees and ankles. This is especially true for those carrying extra weight.

However, cycling is non-weight-bearing, meaning your joints are being supported by the bike. This might allow you to work out longer and more frequently without the same risk of overuse injuries. And consistent can make it much easier to stay consistent with a weight loss plan as well.

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How can I start optimizing my bike rides for cardio?

If you’re a casual cyclist, you might feel unsure about how to make your average bike ride into a good cardio workout.

But keep in mind: the beauty of cycling is its versatility! You really don’t need to be a Tour de France pro to start reaping health benefits from cycling.

Here is how you can get moving on the bike starting today:

Cycle outdoors on the road, or on a mixed-use path or greenway.

If you love fresh air and a change of scenery, the world of outdoor cycling is perfect for you!

What do you need to get started? You’ll need a reliable hybrid or road bike and a properly fitted helmet. You might also want something like a bag or backpack you can carry safely while riding, to bring snacks and essentials, as well as a water bottle to stay hydrated.

If you don’t feel confidence riding on the road, you might want to start out riding on mixed-use paths (like rail-trails or park paths). These are generally closed to motorized vehicles, making them the safest place for beginner riders to build confidence.

For fitness, don’t worry about pushing hard or “training” — go your own pace in a way that will be sustainable. It’s better to ride consistently. Also, increasing your time on the bike will be more meaningful than distance measurements. If you can start with an hour riding a week, go from there!

One more thing? Always check the weather and carry a basic flat-tire kit!

Consider using an indoor trainer or spin bike to get started.

Do you already own a bike but don’t want to deal with traffic or bad weather? Are you nervous about the potential for injury when cycling? You can still get all the benefits of cycling for your body without ever stepping outside! In such cases, an indoor trainer is a game-changer.

How does a trainer work? You attach your existing outdoor bike to a device that provides resistance. Many modern trainers connect to apps like Zwift or TrainerRoad. This turns your workout into a virtual game where you can “ride” with people all over the world.

For those who don’t have a bike, prefer a gym environment or a guided experience, stationary bikes or spin classes might be a better fit.

Wait, spin classes aren’t really cycling, right? No, I admit they’re a bit different… Many spin classes are more like dance classes and can be led by an instructor. But: they are fantastic for cardio blasts because they focus on intervals, and because they use a stationary bike, they still work your leg muscles in the same way that cycling can!

For access, it couldn’t be simpler. Most local gyms will have stationary bikes! Again, keep your focus on time and consistency, not distance. On a stationary bike, you’ll be able to adjust the resistance to your comfort level (don’t worry about starting at a low resistance) and just start pedaling!

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Ready to go for a cardio workout while cycling?

So, is cycling good cardio? Absolutely!

A bike can be a comprehensive workout tool, and regular riding protects your heart, tones your body, and clears your mind. And the best part is that it doesn’t have to be so intense right from the start. Any consistent cycling will give you some cardio benefit.

Whether you are cruising down a trail on a Saturday morning or trying a 30-minute HIIT session on a stationary bike, you’re making a profound investment in your body and it’s longevity!

The best “cardio” is the one you actually enjoy doing. With so many ways to ride, cycling offers something for everyone.

I hope you enjoy giving it a try yourself!