Health Benefits of Cycling

Published by Dr. C.J. DeFabio, D.C. | August 2, 2019

Health Benefits of Cycling

Doctors, including us, recommend regular aerobic exercise as part of a healthy lifestyle. Cycling can be a practical way to support your physical and mental fitness, helping you to burn fat, build muscle, and boost endurance. Let’s review the potential health benefits of cycling and share sample workouts for different experience levels.

Important note: This article is for general educational purposes only and is not a substitute for individualized medical advice, diagnosis, or treatment. If you have persistent pain, dizziness, chest pain, a recent injury, a significant medical condition, or concerns about starting exercise, talk with a qualified healthcare professional before beginning or increasing your cycling routine.

Why Should You Start Cycling?

Whether you are going for a casual ride around Andersonville or working through a tougher training session, cycling can be an effective way to increase physical activity. It may help you burn calories, improve aerobic conditioning, and support overall cardiovascular health. Many people also enjoy cycling because it can fit into everyday life, whether for recreation, commuting, or fitness training.  it’s also great for your wallet and the environment.

Cycling and Physical Health

Weight Management

As long as you are moving consistently and increasing your activity level, you are supporting a healthier weight-management routine. Cycling can be a helpful part of that process because it increases energy expenditure and can improve fitness over time. Weight change, however, is influenced by many factors, including nutrition, sleep, stress, medical history, workout intensity, and long-term consistency.

A study published in the International Journal of Obesity demonstrated that those people who rode a bike to work and during their leisure time lost as much weight as those exercising in the gym. The catch? The greater the intensity, the more weight they lost.

Cardiovascular Health

Cycling is a form of aerobic exercise, and aerobic exercise can support heart and lung fitness when performed regularly and at an appropriate intensity.

If you have a history of cardiovascular disease, unexplained shortness of breath, chest discomfort, fainting, or other concerning symptoms during exercise, it is important to seek medical guidance before beginning or continuing a cycling program.

Studies published in the British Medical Journal demonstrated that cycling as a part of your daily commute to work can significantly reduce your risk for cardiovascular disease, certain cancers, and overall mortality.

Healthy Aging and Physical Function

We have our actual age and our biological age, or the age our body thinks it is. Telomeres are an essential part of human cells that affect how our body ages. The longer and stronger the telomere, the better your body’s health. When telomere’s break down, so does our body.

A study published in Preventative Medicine shows that cycling can help to lengthen and strengthen our telomeres well into old age.

If you have any of the following conditions, it will be important to contact your doctor before beginning a cycling program.

• Cardiovascular issues (e.g., heart problems, high cholesterol, etc)
• Obesity
• Diabetes
• Chest pains
• Major surgery
• Acute illness
• History of smoking

Mental Health

Mind-to-Muscle

Like many forms of physical activity, cycling may support mental well-being. Regular exercise has been associated with improved mood, reduced stress, and better overall quality of life for many people. That does not mean cycling replaces mental health care. If you are struggling with depression, anxiety, or other mental health concerns, it is important to seek support from a qualified healthcare professional. Cycling has been shown to help the body improve its brain-to-muscle connectivity.

A study published in Schizophrenia Bulletin showed that schizophrenic patients had better brain connectivity as well as more white matter in their brains after completing a cycling program for six months.

Brain Booster

There is an essential compound called brain-derived neurotrophic factor (BDNF) that protects neurons, boosts brain cell growth, and supports the learning and memory-formation process. The more we have, the better.

Cycling has been shown in a study published in the Scandinavian Journal of Medicine & Science in Sports to elevate levels of BDNF in the brain.

 

Economic and Environmental Benefits

Saves You Money

According to several news sources such as Washington Today, it is estimated that cyclists save an average of $8 per day when biking to work. If you work the traditional five-day work week, that’s a savings of over $2,000 per year!

Good for the Environment

Cycling to work or in place of a trip to the gym allows you to do your part in cutting down on greenhouse gas emissions, which have been linked to promoting climate change. According to the Australian Department of Transport, biking six miles per work day will reduce your greenhouse gas emissions by over 3,000 pounds per year.

Helps the Country

According to Chicagoland Bicycle Federation, the United States could cut its dependence on foreign oil by encouraging drivers to cycle more. Approximately 462 million gallons of gasoline could be saved each year if people simply spent 1.5% of their time cycling. That’s it!

Cycling for Fitness

If your goal is to improve fitness, cycling can be a useful tool.   As mentioned above, it has been shown to promote weight management, improve cardiovascular health, and lower your risk for some diseases. Let’s jump into several fitness goals and the proper way to cycle in order to achieve the best results.

Cardiovascular Conditioning

If you want to improve your cardiovascular health, you must first figure out what your maximum heart rate is. This is the maximum number of heartbeats per minute. An approximate yet reliable way to calculate your maximum heart rate is to take the number 220 and deduct your age.  Note: A common estimate for maximum heart rate is 220 minus your age, though this is only a general guide and individual responses to exercise can vary.  Many exercise programs use a percentage of maximum heart rate to help guide intensity.

For example:

• 18 years old
• 220 – 18
• Maximum heart rate is 202 beats per minute

From your maximum heart rate, you can calculate your target heart rate; or the number of beats per minute you should be striving for during your workouts. If you want to improve your cardiovascular health, depending on your ability, you want to strive between 50% and 85% of your maximum heart rate.

For example:

• The same 18-year old from above wants to improve his cardiovascular health and trains at 70% his maximum heart rate
• 70% of 202 is 141 beats
• In general, the 18-year old will aim for 140 to 150 bpm

Fat Loss Support

Cycling can be a helpful part of a fat-loss or weight-management plan because it increases physical activity and overall energy expenditure. Different riding intensities may support different fitness goals, but long-term consistency is usually more important than any single training zone. For many people, regular cycling can be a practical way to build sustainable exercise into the week.

It is also important to keep expectations realistic. Fat loss is influenced by several factors, including nutrition, sleep, stress, hormones, medical history, and total activity level.

A common training zone target to trigger the highest level of fat burning, is to ride between 50% and 60% of your maximum heart rate.

Leg Strength and Power

If your goal is to build more leg strength and power on the bike, adjusting resistance, cadence, and training intensity can make a difference. Cycling can help support lower-body muscular endurance and power, especially in the quadriceps, glutes, hamstrings, and calves. Higher-resistance efforts, hill work, and structured intervals may be useful for riders who want to place more emphasis on strength-focused training.

That said, cycling is not the same as a full strength-training program. It can be an effective way to improve cycling-specific leg function and stamina, but overall strength development may also benefit from a broader exercise plan that includes mobility work and resistance training when appropriate.

As with any training progression, it is best to increase intensity gradually. If riding with more resistance causes knee pain, hip pain, low back pain, or other persistent symptoms, it may be worth getting evaluated to identify possible issues with bike fit, movement mechanics, or an underlying musculoskeletal problem.

Generally speaking, to focus on building muscle in the legs, you’ll want to use a higher resistance setting on the bike and switch between higher and lower intensity. For example, 10-second sprints followed by a minute of leisurely riding.

Endurance

If your goal is to improve endurance, cycling can be a practical way to build stamina over time. Longer rides at a manageable pace, combined with gradual progression in duration or intensity, can help support aerobic capacity and overall riding efficiency. For many people, endurance training works best when it is consistent, structured, and scaled to current fitness level.

Some riders use interval training, longer steady rides, or a mix of both to improve endurance. Lower-resistance efforts performed for longer periods may help build aerobic conditioning, while planned changes in pace can help challenge stamina in a controlled way. The best approach often depends on your experience level, recovery, and goals.

As with any training plan, it is best to progress gradually rather than doing too much too soon. If longer rides regularly lead to knee pain, back pain, hip discomfort, unusual fatigue, or other persistent symptoms, it may be worth getting evaluated to look at factors such as bike fit, mobility, strength, and training load.

Cycling Workouts

If you have your bike and you’re ready to hit the path, you can use one of these cycling workouts to help you achieve the goals mentioned above. Select the workout that best fits your ability. Download the full workout here.

Before you begin: Start conservatively and progress gradually. Stop the workout and seek medical advice if you develop chest pain, severe shortness of breath, dizziness, fainting, significant joint pain, numbness, or symptoms that feel unusual for you.

Beginner Level

MONDAY:

• 10-minute warm-up
• 10 repetitions of 30 seconds at 100 RPMs (revolutions per minute)
• 1-minute recovery time between sets
• Cool down for 5 minutes after the last repetition

TUESDAY:

• 30-minute easy ride
• Cadence between 85-92 RPMs

WEDNESDAY:

• 15-minute warm-up
• 4 sets of 4 minutes at 55-65 RPMs
• Recovery is 3 minutes – Easy riding between sets
• 5-minute cooldown

THURSDAY:

• 30-minute easy ride
• Cadence between 85-92 RPMs

FRIDAY:

• Cardio: Walk, hike, or swim

SATURDAY:

• Warm-up for 10 minutes
• Alternate between 20 to 60 seconds with single-leg pedaling for a total of 5 minutes
• Quick tip: Eliminate dead spot at the top of stroke by pushing toes forward in shoes at top
• Cooldown: 10 minutes

SUNDAY:

• Leisurely ride for 45 to 75
• Enjoy the day

Intermediate Level

MONDAY:

• 10-minute warm-up
• 15 repetitions of 30 seconds at 100 RPMs
• 1-minute recovery time between sets
• Cool down for 5 minutes after the last repetition

TUESDAY:

• 40-minute easy ride
• Cadence between 85-92 RPMs

WEDNESDAY:

• 15-minute warm-up
• 4 sets of 5 minutes at 55-65 RPMs
• Recovery is 3 minutes – Easy riding between sets
• 5-minute cooldown

THURSDAY:

• 40-minute easy ride
• Cadence between 85-92 RPMs

FRIDAY:

• Cardio: Walk, hike, or swim

SATURDAY:

• Warm-up for 10 minutes
• Alternate between 30 to 60 seconds with single-leg pedaling for a total of 5 minutes
• Quick tip: Eliminate dead spot at the top of stroke by pushing toes forward in shoes at top
• Cooldown: 10 minutes

SUNDAY:

• Leisurely ride for 55 to 75 minutes
• Enjoy the day

Advanced Level

MONDAY:

• 10-minute warm-up
• 12 repetitions of 45 seconds at 105 RPMs
• 1-minute recovery time between sets
• Cool down for 5 minutes after the last repetition

TUESDAY:

• 45-minute easy ride
• Cadence between 85-92 RPMs

WEDNESDAY:

• 15-minute warm-up
• 4 sets of 7 minutes at 55-65 RPMs
• Recovery is 3 minutes – Easy riding between sets
• 5-minute cooldown

THURSDAY:

• 45-minute easy ride
• Cadence between 85-92 RPMs

FRIDAY:

• Cardio: Walk, hike, or swim

SATURDAY:

• Warm-up for 10 minutes
• Alternate between 50 to 75 seconds with single-leg pedaling for a total of 7 minutes
• Quick tip: Eliminate dead spot at the top of stroke by pushing toes forward in shoes at top
• Cooldown: 10 minutes

SUNDAY:

• Leisurely ride for 70 to 85 minutes
• Enjoy the day

When to Seek an Evaluation

Cycling is a great way to stay active, but pain during or after riding should not be ignored. If you notice recurring neck pain, back pain, knee pain, hip pain, saddle discomfort, numbness in the hands, or symptoms that continue after rides, it may be time for a professional evaluation.

In many cases, the issue is not simply “cycling.” It may relate to bike fit, posture, training volume, mobility restrictions, strength deficits, previous injury, or an underlying musculoskeletal problem.

For patients looking for guidance in Andersonville and the surrounding Chicago area, our team at Ravenswood Chiropractic & Wellness Center on Ravenswood Avenue evaluates movement, joint mechanics, soft tissue function, and training-related stress to help determine the source of cycling-related pain. When appropriate, conservative care may include chiropractic care, physical therapy, Class IV laser therapy, radial shockwave therapy, and non-surgical spinal decompression, depending on the condition and clinical findings.

Final Thoughts

Cycling can be a practical, enjoyable way to stay active and support physical and mental well-being. It may help with aerobic fitness, endurance, daily movement, and overall health when performed consistently and at the right level for your body. The key is to choose a sustainable routine, progress gradually, and get evaluated if cycling repeatedly causes pain or other concerning symptoms.

Frequently Asked Questions

Is cycling good exercise for overall health?

Cycling can be a helpful form of aerobic exercise that may support endurance, cardiovascular fitness, and general well-being.

Can cycling help with weight management?

Cycling may support weight management when combined with a balanced diet, appropriate training, and long-term consistency.

Is cycling safe if I already have back or knee pain?

That depends on the cause of the pain. Some people tolerate cycling well, while others need modifications, bike-fit changes, or an evaluation before continuing.

When should I stop cycling and get an evaluation?

You should seek medical evaluation if cycling causes persistent pain, numbness, weakness, dizziness, chest pain, or symptoms that worsen over time.