How Long Should I Bike for A Good Workout? This is a good question because biking is a highly effective cardio workout.
It is also very versatile. You can use a stationary bike or go out cycling. It is a great low impact cardio exercise you can use to boost your fitness or even for weight loss.
It is a great exercise for your mental health too.
In addition to learning why biking is a great exercise, this article will also answer the question how long should I bike for a good workout.
BIKING EXERCISE BENEFITS
Biking has a ton of health benefits.
1. WEIGHT LOSS
Nearly every cardio exercise is great for weight loss. Biking is especially great because it is a compound exercise. It is a cardio exercise that also works on your lower body muscles.
You may ask how long should I bike for a good workout? Especially for weight loss. Studies show biking consistently at a high intensity can help lower body fat levels.
Increasing the resistance on a stationary bike or cycling uphill or on rough terrain works on your lower body.
Biking this way will work on your core, back, glutes, quads, hamstrings and calves.
If you cycle for an hour on a low-intensity ride, you can burn about 207 calories. Medium intensity for an hour burns 415 calories while high intensity for an hour burns 620-738 calories.
However, it is important to note that you should only attempt high-intensity cycling for an hour if you have been trained to.
2. BOOST MUSCLE STRENGTH AND GROW MUSCLES
Like most exercises, biking helps grow muscles. In this instance, biking helps grow muscles in your lower body.
This happens when you increase the intensity of your biking.
You may be wondering how long should I bike for a good workout where you gain muscular hypertrophy?
High-intensity biking engages your core, glutes, hamstrings, quads and calves. When using a stationary bike, you can ride at medium intensity then do speed bursts at a high intensity for a minute or two then switch back to medium intensity for fifteen minutes.
After a few weeks, you can increase the intensity for maximum muscle fiber recruitment.
3. IMPROVE CARDIO HEALTH
Adding biking to your workout routine helps boost your heart health. Your cardiovascular system includes your heart and blood vessels.
Biking will improve your heart’s ability to pump blood.
You are probably wondering how long should I bike for a good workout to improve your heart health? At the minimum, you should bike at least three times a week for 30-45 minutes.
Another biking benefit is reducing the risk of cardiovascular disease. When you cycle, you minimize the chances of strokes and heart attacks.
The heart strengthens quickly. When you start cycling you will notice you have a fast heartbeat. This is because your heart is working harder to pump the amount of blood needed to maintain energy levels for the exercise.
But as your heart gets stronger, you will notice you have a normal heartbeat when you do a 45-min bike ride. This means your heart health has improved.
4. EASY ON THE JOINTS
Exercises like running can be hard on your joints. Indoor biking is low impact.
Cycling on a smooth road also has low impact on your joints. You can ride for longer without feeling any aches in your knees and ankles.
5. BOOST YOUR HEALTH
Biking can help reduce symptoms of depression, stress and anxiety. Focusing on the road and being at one with your environment while exercising will help reduce the mental noise driving your stress.
Studies show that biking improves cognitive function for older adults.
Ask yourself how long should I bike for a good workout to boost my mental health? Biking for at least ten minutes will release endorphins. Studies show that endorphins reduce your stress levels.
Further research also shows that cycling minimizes the risk of breast cancer.
6. IMPROVE YOUR POSTURE
Biking requires your torso to be neutral and upright. Biking consistently will help your overall balance, posture, gait and coordination.
As you grow older or become more inactive your posture will droop. If you don’t stay on top of it, it can increase the risk of lower back pain from sitting in one position for too long.
If you want to start biking as part of your workout, there are certain drawbacks you should be aware of.
1. LIMITED EXERCISE
Biking is a great cardio and lower body exercise. How long should I bike for a good workout to improve flexibility? Unfortunately, biking doesn’t work on flexibility.
You will still need to add other exercises such as lunges to improve your flexibility and mobility.
If you are purchasing a new bike, they can be a bit costly. You may have to use biking in your gym if you want to add it to your routine but can’t afford a new bike.
Stationary bikes are also expensive.
If you are cycling outdoors, it is important to recall that it may not be entirely safe.
When cycling on roads, you are at risk of being hit by a motorist.
According to the World Health Organization, at least 41,000 cyclists die in traffic-related crashes per year.
Bicycling accidents are also very costly to your health. Ensure you wear a helmet, elbow pads, knee pads and shin pads.
If you have a pre-existing heart condition or an injury, ensure that you speak with your doctor before biking.
When you ask how long should I bike for a good workout, remember it should be for at least half an hour to have any impact on your fitness. But you should also remember to war
m up for at least ten minutes.
If you have a stationary bike, cycle slowly for at least ten minutes. If you’re going outdoor cycling, stretch your legs and your arms.
Ensure that the top of the bike seat is aligned with your pelvic bone. This ensures that your legs are straight when at the lowest point of pedaling. This helps reduce the risk of knee pain.
When choosing a bike, ensure the distance between the handle bars to the seat is the same as the distance from your elbow to your fingertips.
Don’t tighten your grip on the handlebars when biking. Keep your shoulders relaxed too.
How long should I bike for a good workout if I am a beginner? Aim for 20 minutes then slowly improve.