Cycling Is A Highly Effective Way Of Exercise
Cycling Is A Highly Effective Way Of Exercise
Whether you choose to ride a stationary bike or actually hit the road, here are some tips to help you tailor your workout and achieve your goals.
If you want to burn calories, build muscle or improve your overall cardiovascular fitness, cycling is a highly effective form of exercise. It’s one that you can work into your daily commute, enjoy on the weekends or do at the gym anytime.
Ride for endurance
If you want to improve your endurance, ultimately you’ll have to ride for a longer period of time. Your duration should be relative to your current fitness level.
90 minutes or more is an endurance ride, but if you’re new to cycling, 60 minutes is a good starting point. Build up your distance and duration over time, and aim to push yourself a little harder each time.
Speed it up to shed more calories
Increase your intensity level by adjusting your speed. The faster you go, the harder your body has to work and the more energy you’ll expend. Speed it up to an intensity level of 7-8.
Mix it up for a challenge
Interval training on a bike is great for burning calories and improving your cardiovascular fitness level. Alternating between periods of high and low intensity offers you a challenge, especially when you’re short on time. Shorter rest periods make the workout even more intense.
Add resistance to build muscle
Add some hills to your ride for increased resistance. If you’re outdoors, look for hills with a steep incline so your muscles will exert more effort.
If you’re on a stationary bike, experiment with the resistance adjustment until you find a level that’s difficult but still allows you to keep moving at a good pace. Just keep in mind that if you push too hard, you risk putting too much pressure on your knees, and riding with poor form is never a good idea.
A good thought to keep in mind if you’re on a stationary bike is to imagine you’re on the road. Ask yourself ‘Would I be able to peddle up a hill without falling off?’ If the answer is no, reduce the resistance a little. Indoor cycling should be as close to road biking as you can make it.