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Cycling is a great way to stay fit and healthy, and it has plenty of benefits for your body. Here’s a look at what happens when you start cycling on a regular basis.
Your heart gets stronger
Cycling is an excellent cardiovascular workout, which means it strengthens your heart and lungs and helps to lower your blood pressure. In fact, one study found that regular cyclists had a 41% lower risk of dying from heart disease than those who didn’t exercise at all.
Your muscles get stronger
When you ride a bike, you’re using all of the muscles in your legs, including your quads, hamstrings, glutes, and calves. But cycling also works your upper body, including yourcore muscles , arms , and shoulders . As you get stronger, you’ll be able to ride faster and further.
You lose weight (or maintain a healthy weight)
Cycling is a great way to burn calories and lose weight. In fact, one hour of moderate-intensity cycling can burn up to 585 calories . And if you continue to cycle on a regular basis, you’ll be able to keep the weight off for good.
Your joints get healthier
Cycling is a low-impact exercise , which means it’s gentle on your joints . This makes it an excellent choice for people with joint problems or injuries . Additionally, the low-impact nature of cycling can help to prevent future joint problems.
You sleep better
Regular exercise has been shown to improve sleep quality . And since cycling is an excellent form of exercise, it can help you sleep better at night. In fact, one study found that people who cycled for 30 minutes every day slept better than those who didn’t exercise at all.
The benefits of cycling
Cycling is a low-impact cardio workout that has a plethora of benefits for your mind and body. When you start cycling, your body will go through a lot of changes. Your heart will become stronger, your muscles will become more defined, and you will start to see a decrease in body fat.
Improved fitness from cycling
The first thing you’ll notice when you start cycling is an improvement in your fitness. You’ll start to breathe more deeply, and more often. Your heart will beat faster, and you’ll begin to perspire. This is all part of the body’s natural cooling system at work.
You might feel a little uncomfortable to begin with, but this will soon pass as your body gets used to the new exercise regime. In fact, you might even start to enjoy the feeling of working hard and breathing deeply!
As your fitness improves, you’ll find that you can cycle for longer periods of time without getting tired. You’ll also be able to ride further and faster as your leg muscles get stronger and more efficient.
Weight loss from cycling
Cycling is a great way to lose weight. It’s an effective, low-impact exercise that can be done indoors or outdoors. And, it’s a fun activity that can be enjoyed solo or with friends and family.
Here are some of the ways cycling can help you lose weight:
- It burns calories. A 155-pound person can burn approximately 298 calories in 30 minutes of riding a stationary bike at a moderate pace. And, a person who weighs 185 pounds can burn 354 calories in the same amount of time.
- It builds muscle. In addition to burning calories, cycling also helps to build muscle. This is especially true if you ride uphill or do interval training (riding at different speeds). Building muscle helps to boost your metabolism, which leads to even more calorie burning.
- It improves your cardiovascular health. Cycling is great for your heart health. It strengthens your heart and lungs and helps to reduce your risk of heart disease and stroke.
- It reduces stress levels. Exercise is a great way to reduce stress levels. And, when you’re less stressed, you’re more likely to make healthy choices (like eating healthy foods and avoiding comfort eating).
- It boosts your mood. Exercise releases endorphins, which have mood-boosting effects. So, when you exercise regularly, you’re likely to feel happier and less depressed overall.
Improved overall health from cycling
Mental health benefits of cycling
Cycling has been shown to have a number of mental health benefits, including reducing stress, anxiety and depression. One study found that people who cycle for 30 minutes, three times a week, can see a significant improvement in their levels of anxiety and depression.
Cycling also releases endorphins, which have mood-boosting properties. So, if you’re feeling down, getting on your bike could be a great way to boost your mood.
Physical health benefits of cycling
Cycling is a great way to get fit and improve your physical health. It is low-impact so it is gentle on your joints, and it can also help to improve your balance and coordination.
Cycling can also help to reduce your risk of developing cardiovascular disease, Type 2 diabetes and some forms of cancer.
The risks of cycling
Cycling is a great workout for your legs and cardiovascular system, but it does come with some risks. The most common injuries from cycling are knee and ankle injuries, but more serious injuries can occur as well. When you start cycling, be sure to warm up properly and stretch your muscles beforehand to avoid injury.
The most common cycling accidents are falls from the bike. In most cases, these are caused by the rider losing control of the bike, hitting an obstacle, or colliding with another rider or vehicle.
Falls can cause serious injuries, especially if the rider is not wearing a helmet. Head injuries are the leading cause of death in cycling accidents, so it is essential to wear a helmet whenever you ride.
Other common injuries include broken bones, cuts and scrapes, and bruises. These are usually not serious and will heal on their own with time. However, more severe injuries, such as internal bleeding or organ damage, can occur in severe accidents. If you experience any of these symptoms after an accident, it is important to seek medical attention immediately.
When you start cycling, you are at risk of developing certain injuries, particularly if you do not take the necessary precautions. Some of the most common injuries include:
- Achilles tendonitis: This is an inflammation of the Achilles tendon, which is the tendon that connects the calf muscle to the heel. It is often caused by overuse and can be very painful.
- Patellar tendinitis: This is an inflammation of the patellar tendon, which is the tendon that connects the kneecap to the shinbone. It is often caused by overuse and can be very painful.
- IT band syndrome: This is an inflammation of the iliotibial (IT) band, which is a ligament that runs from the hip to the shinbone. It is often caused by overuse and can be very painful.
- Plantar fasciitis: This is an inflammation of the plantar fascia, which is a ligament that runs along the bottom of the foot. It is often caused by overuse and can be very painful.
Dehydration is one of the main risks associated with cycling, especially in hot weather. When you sweat, you lose not only water but also electrolytes such as sodium and potassium, which are essential for proper hydration. Symptoms of dehydration include thirst, fatigue, headache and dizziness. To prevent dehydration, make sure to drink plenty of fluids before, during and after your ride. Sports drinks can be a good option because they replace lost electrolytes in addition to hydration.
How to stay safe when cycling
Cycling is a great way to get in shape and have fun, but it’s important to know how to stay safe while doing it. Wearing a helmet and being aware of your surroundings are two of the most important things you can do. Let’s take a closer look at both of these things.
Wear a helmet
Whether you’re a seasoned cyclist or just starting out, one of the most important pieces of gear you can own is a helmet. A good helmet will protect your head in the event of a fall or collision, and could save your life.
There are a few things to keep in mind when shopping for a helmet. First, make sure it is certified by the CPSC (Consumer Product Safety Commission) or another similar organization. Second, find one that fits snugly but is not uncomfortable— you should be able to fit two fingers between your eyebrows and the front edge of the helmet. Third, make sure the straps are adjustable and secure so that the helmet does not move around when you are riding. Finally, choose a helmet that is brightly colored or has reflective materials, so that you are more visible to other cyclists and motorists.
Wearing a helmet is the best way to protect your head while cycling, but it is not the only way. You should also avoid riding at night or in low-light conditions if possible, and always use proper hand signals to communicate with fellow cyclists and drivers. By following these simple safety tips, you can help ensure that your next cycling adventure is a safe one.
Use lights on your Bicycle
Although it may seem like a hassle, using lights when cycling, especially at night or in low-light conditions, is incredibly important. Not only will it help you see where you’re going, but it will also make you more visible to other people on the road.
There are a few different types of lights that you can use, and the best option for you will depend on what kind of cycling you’re doing. For example, if you’re mountain biking, you’ll need a different light than if you’re road cycling.
Here are a few tips for choosing the right light:
- Make sure the light is bright enough to illuminate your path.
- Choose a light that is easy to mount on your bike.
- If possible, get a light that has different settings so that you can adjust the brightness depending on the conditions.
- Make sure the batteries are easy to replace.
One of the most important things you can do to stay safe while cycling is to make sure you are visible to other drivers on the road. Wearing bright colors during the day and reflective gear at night will help make sure you are seen. You can also outfit your bike with reflective tape or lights.
Follow the rules of the road
Bicycles are considered vehicles and are subject to all the rules of the road that apply to other vehicles. That means you must ride in the same direction as traffic and follow all the rules of the road that apply to other vehicles, including stop signs, traffic signals and pavement markings. You are also required to signal turns.
In addition, there are some specific rules that apply to cyclists:
- You must ride in a designated bicycle lane where one is provided and it is safe to do so. If there is no bicycle lane, you can ride on the road, but you must ride as far to the right as possible.
- You can ride on sidewalks unless signs indicate that cycling is not allowed. When cycling on sidewalks, you must yield to pedestrians.
- You cannot hold onto a moving vehicle or be towed by one.
- You must have a white front light and a red rear light or reflector if you cycle at night or in low-light conditions.
If you don’t follow these rules, you could be fined or even charged with a traffic offence.