Cycling
When you're creating a fitness routine, cardio is generally a common aspect to consider. How do you plan to get your heart rate pumping? There are plenty of options to add into your weekly habits, many of which, like cycling, are continuing to grow in popularity.
Whether indoors or out, following a guided program, in a group, or on your own, there’s a reason cycling continues to grow momentum. Get ready to push the pedals and reap the benefits of this full-body workout as we guide you on everything from footwear to choosing the best two-wheeler for your endeavors.
Frequently Asked Questions
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Cycling, indoor and outdoor, works more than just your legs and glutes (although studies confirm that cycling does stimulate deep muscles in the quadriceps and hamstrings). Core, shoulders, hamstrings, and calf muscles all play a part in cycling, making it a full-body workout.
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While cycling has the potential to strengthen your core, there is also evidence that improving your core strength off the bike can improve your pedaling performance. For this reason, you might consider committing to cycling as your go-to training modality or as part of a cross-training regimen.
Learn More: Power Up Your Indoor Cycling Workout -
Cycling is a low-impact exercise, meaning it is gentle on the joints and involves fluid motion. However, low-impact does not need to mean low intensity: changing gears, performing intervals, and cycling on an incline can increase the intensity of your cycling workouts.
Learn More: Getting a Good Workout With Low Impact Exercise -
As with any exercise, getting in some movement is better than nothing, including cycling to work. In fact, one study found that cycling to work was associated with a lower risk of cardiovascular disease, cancer, and all-cause mortality. However frequently you choose to bike to work, take appropriate safety precautions.
Learn More: Health Benefits of Biking to Work
Key Terms
- Road Cycling
Road cycling is a type of cycling performed on paved roads. This is different from mountain or trail biking, which is performed on more rugged outdoor terrains. Bikes for road cycling are lightweight and built for speed, while mountain bikes are built with a heavier frame and thick tires.
- Aerobic Exercise
Aerobic exercise refers to physical activity that increases both heart rate and the body’s use of oxygen. Cycling is mostly an aerobic exercise with the ability to strengthen the heart and lungs.
- Stationary Bike
A stationary bike is a bicycle that is used indoors and, as the name implies, stays in place. There are bikes for home workouts available at all points along the budget spectrum. New to cycling? Even beginners can be comfortable pedaling with the right guidance.
- Spin Shoes
Cycling or spin shoes have multiple potential benefits, including better foot to pedal alignment, better glute activation, and a more comfortable ride. There are cycling shoes for every type of cycling—it's important to find the right fit to ride comfortably without worrying about your shoes.
- Cardio Heart Rate
According to the American Heart Association, your maximum heart rate can be calculated by subtracting your age from 220. Cardio Heart Rate is another term for the heart rate you achieve during cardiovascular exercise. In general, the aim with cardio exercise is to increase your heart rate safely, without exceeding your maximum heart rate.
Explore Cycling
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![senior woman on a recumbant bike](https://www.verywellfit.com/thmb/6IBc7NlWv1tJqmjkOGGFtqhWSWg=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/4177280-Stocksy_txp7212587bCQR300_Medium_9292761-17441e55b5d84f92b41b503df555cd3a.jpg)
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![A person rides the SOLE SB1200 Exercise Bike](https://www.verywellfit.com/thmb/LapFMiEhVdxL8LcodZF_imHrM2I=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/vwt-sole-sb1200-exercise-bike-ryan-sisson-17-f2ef6e9ac85242cf91f622eeb4a2f887.jpeg)
![Closeup of a person using the Stamina InMotion E1000 Compact Strider while sitting at a desk](https://www.verywellfit.com/thmb/Ahs2vNPNiulIRtkKu99BvK4-kWc=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/under-desk-bike-stamina-inmotion-elliptical-katrina-cossey-03-075ae3ac853d4a4bac6aac2ff1e9261d.jpg)
![Peloton](https://www.verywellfit.com/thmb/IGoDZ7HZvm0LWxrlRT0RpaqCH_s=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/4158195-5-f4fe5d1876534876b6629e35b778936c.jpg)
![Indoor cycling](https://www.verywellfit.com/thmb/ouaLQ-_FdIFemIqIi-BJh7wRcO8=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/VWFit-Cycling-Journey-8-Tips-to-Lose-Weight-With-Indoor-Cycling-edit-1b8ecfbf783346aba4e329824aa3d766.jpg)
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![Beautiful young pregnant woman doing exercises in gym. She is professional athlete and her training are under constant supervision of doctors. Still, her determination are amazing. She wears sport clothes, tights and top.](https://www.verywellfit.com/thmb/SPC6B3Yku1gTjDtHdVAoh6FAiQA=/400x300/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)/GettyImages-1266473242-9ee73f95d5984017aa1ffa2148719bfa.jpg)
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