Cycling is great for the heart and tops the list of activities that keep your cardiovascular system in good shape. What’s awesome about cycling is that it’s a hobby, a sport, and a way of life all rolled into one.
With all the benefits of biking, you might be thinking about adding it to your workout routine or maybe even taking it up completely. There are many ways you can use cycling to keep healthy.
Research from the World Health Organization (WHO) shows that ischemic heart disease and stroke were the leading causes of death worldwide as of 2016. Everyone, including those with congenital heart disease, is encouraged to live a healthy lifestyle through proper nutrition and exercise.
Cycling is one of the best cardio workouts out there. It strengthens your heart and builds up your legs without putting stress on your joints. You can do it at your own pace, whether at the gym or outside.
No matter where you are in your biking journey—beginner, amateur, or professional—there are ways to make the most of cycling for your health. Here’s how it benefits your heart:
If you’re just starting, invest in the right gear and equipment to make your cycling experience comfortable. Your bike should fit your body frame and the types of paths you’ll be riding on. There’s a bike for everyone, whether you’re into triathlons, mountain trails, or BMX.
One of the perks of riding outdoors is burning calories while you enjoy the scenery. But how long do you need to pedal for it to count as exercise? It depends on the difficulty level of your ride. To be on the safe side, aim to ride your bike for 30 minutes a day or an hour three times a week. The key is consistency, even if it’s for shorter periods. You can also get a stand to ride indoors.
Competitive cyclists train to win, often using gear like power meters to track their performance. Even if you’re not planning to compete, tracking your stats helps you gauge your performance. Using a power meter can show you your speed and heart rate, which can indicate if you’re overtraining, recovering, or taking it easy.
Cycling is a great addition to your regular exercise routine or circuit training focused on heart and muscle strength. While it’s low-impact, it can still be as intense as you want it to be. Stationary bikes let you gradually increase speed after warming up, and riding on rough paths gives you a good upper-body workout. A leisurely ride on smooth pavement will strengthen your core, but it’s not as intense as mountain biking or off-roading.
You can build your whole fitness regimen around cycling. For instance, you can include strength training exercises to prepare your body for tougher rides. After warming up on your bike, you can do exercises like burpees, lunges, presses, and squats to strengthen your leg muscles. Vary the repetitions based on your strength and fitness goals.
Taking care of your heart involves staying active. Give biking a try, ride at your own pace, and gradually build your power and speed. What’s your heartwarming story about biking?