Road cycling has become increasingly popular in recent years, with more people taking to their bikes as a way to stay fit and get outdoors. But is road cycling really good cardio?
Is Road Cycling Good Cardio?
Road cycling is an excellent form of aerobic exercise that provides numerous benefits for your cardiovascular health. It involves pedaling a bicycle on outdoor roads with varying terrain, which requires your heart, lungs, and muscles to work harder.
Unlike other cardio exercises that can be tedious and monotonous, cycling outdoors exposes you to beautiful scenery and fresh air.
Additionally, cycling can be both a leisurely activity and an intense workout, depending on your pace and terrain.
Overall, road cycling is a fantastic way to improve your fitness level, burn calories, and boost your cardiovascular health.
Benefits of Road Cycling for Cardiovascular Health
Regular road cycling brings a multitude of benefits to cardiovascular health. It is an excellent way to strengthen the heart and lungs while improving circulation.
Compared to other forms of exercise, such as running, it is low-impact and easier on the joints, making it an ideal choice for people who are looking to protect their joints while still being active.
Additionally, cycling helps to burn calories and build muscle in the legs and glutes, leading to improved overall fitness levels.
The non-impact nature of road cycling also means that it is a great exercise for people recovering from injuries or those with joint pain.
As a versatile and enjoyable form of exercise, it can be tailored to suit all fitness levels and goals, making it an effective way to improve cardiovascular health.
Comparison with Running (For Cardio Exercise)
1- Running burns more calories on average and may yield quicker weight loss results. However, cycling is a gentler form of exercise that does not exert too much force on the joints. It also helps reduce symptoms of conditions like arthritis.
2- While running is considered a vigorous aerobic exercise, cycling can be moderate or vigorous depending on the intensity.
3- Running may be better suited for maintaining lean muscle, whereas cycling can build more muscle and is easier on the joints.
Calorie Burn During Road Cycling
During a 30-minute moderate ride, an average woman can burn 202 calories, while an average man can burn 225.
Furthermore, a 155-pound person riding a stationary bicycle at a moderate pace for the same amount of time can burn up to 260 calories.
Although running burns slightly more calories per hour than cycling, biking is still considered a great way to burn calories, with an hour-long ride burning an average of 400 calories.
Plus, cycling is a low-impact workout, making it easier on the joints compared to running.
Not to mention, it’s also an enjoyable and versatile way to get cardiovascular exercise.
Regular road cycling is an effective way to improve overall health, strengthen lower body muscles, and burn calories.
Focus on Lower-Body Muscles
Road cycling is a wonderful way to tone and strengthen your lower body muscles. From your quads and glutes to your calves and core, cycling targets a wide range of muscles with its consistent pedaling motion.
Not only does it improve overall function in your lower body, but it also does so without overstressing your joints.
Additionally, cycling challenges your abdominal and back muscles to keep your upper body stable as you ride, providing a full-body workout.
For those looking to focus on their lower body and improve their muscle tone, road cycling is an excellent choice.
Ability to Build Muscle and Strengthen Joints
In addition to being a great cardiovascular workout, road cycling also has the ability to build muscle and strengthen joints.
Regular cycling strengthens leg muscles gradually while also improving mobility in hip and knee joints.
Low-intensity cycling has been found to be just as effective as high-intensity cycling in improving function and reducing pain in people with knee osteoarthritis.
This non-impact exercise also allows for increased muscle tone and strength, making it a great complement to any strength-building routine.
Non-Impact Nature of Road Cycling
When we talk about cardio workouts, high-impact exercises like running and jumping can take a toll on the joints. That’s where road cycling comes in as a great alternative.
With its non-impact nature, cycling provides a low-stress workout for the joints, making it an ideal option for those with joint issues or concerns.
Plus, it still provides all of the cardiovascular benefits of other aerobic activities. It’s a win-win situation!
Versatility and Enjoyment of joinRoad Cycling
Not only can you cycle on various terrains, from flat and paved roads to hilly and adventurous trails, but you can also adjust your speed and intensity levels to fit your fitness goals and abilities.
Road cycling can become a social activity as you join a cycling group, attend cycling events, or simply cycle with your friends and family. This social aspect of cycling can make it more enjoyable and motivates you to stay consistent with your exercise routine.
In addition to the physical and social benefits, road cycling can also provide a mental relief from the stresses of daily life.
As you pedal and focus on the road ahead, you can clear your mind and enjoy the scenery around you. Thus, road cycling checks all the boxes when it comes to versatility, enjoyment, and overall health benefits, making it a fantastic cardio exercise option.
Health Benefits of Regular Road Cycling!
Regular road cycling is an all-around health booster.
Beyond its cardiovascular benefits, cycling can also lead to:
1- Improved mental health and increased flexibility in the lower body.
2- Cycling strengthens heart muscles, reduces blood fat levels, and lowers resting pulse. It can also help prevent Alzheimer’s disease, according to recent studies.
3- Compared to other forms of cardiovascular exercise, road cycling is low impact and therefore easier on joints.
4- Regular cycling can help to build core strength, burn fat and increase stamina.
How Long Should You Cycle for Cardio?
According to the World Health Organization’s guidelines, 150-300 minutes a week of aerobic activity is recommended for general cardiovascular fitness. This would translate to 30-60 minutes of cycling, 3-5 days a week.
However, as one becomes more adapted and proficient in cycling, they may wish to increase their ride duration to optimize their cardio workout.
It’s important to listen to your body and gradually build up your endurance to prevent injury and burnout.
Ultimately, the duration of your cycling workout will depend on your personal fitness goals and schedule. But with consistency and patience, road cycling can be a highly effective cardiovascular workout.
Professional Cycling as an Exemplar of Cardiovascular Exercise
Professional cycling is a great example of cardio exercise because athletes are able to sustain high-intensity efforts for extended periods of time.
Professional cyclists often ride for hours at a time, working their cardiovascular system to the max. Such sustained cardiac exercise can lead to an increase in VO2 max, a measure of how efficiently the heart delivers oxygen to working muscles.
These cyclists also benefit from the low-impact nature of the sport, making it a good option for long-term aerobic fitness.
Their endurance and ability to perform under pressure can inspire recreational riders to push their own limits and strive for excellence in their cardio workouts.
Final Thoughts!
Road cycling is an effective cardio workout with numerous health benefits. It increases stamina, improves heart health, and is a low-impact exercise that is easy on the joints. Compared to running, cycling can burn almost as many calories without putting as much strain on the body. Experts recommend cycling for at least 30 minutes per day, several times per week, to achieve optimal cardiovascular benefits.
References
https://www.betterhealth.vic.gov.au/health/healthyliving/cycling-health-benefits
https://www.webmd.com/fitness-exercise/a-z/biking-workout
https://www.byrdie.com/is-biking-good-exercise-5095998
https://www.livescience.com/are-exercise-bikes-good-cardio
https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/cycling/10-great-reasons-to-cycle
https://www.bikeradar.com/advice/fitness-and-training/30-great-benefits-of-cycling/
https://greatist.com/fitness/cycling-vs-running
https://www.medicalnewstoday.com/articles/calories-burned-biking
