Running & Fitness • 07.08.2017 • Runtastic Team

Do You Know the Top Three Health Benefits of Cycling?

“‘Is cycling good for me?’ I also asked myself this question at the beginning of my bike career. And I can answer with complete confidence: Yes, it is!,” said cycling expert and Race Across America participant Gerhard Gulewicz. Learn today about the three main health benefits of cycling and afterward hop on your bike for a ride 🙂

A women and two men on bikes.

1. Cycling promotes weight loss

Cycling is probably the best exercise for improving your fitness in a healthy way while burning off fat. But cycling isn’t just ideal for those looking to shed some weight – it is also perfect for people interested in getting physically active. “Cycling is simply fun to do… even if it is sometimes a bit strenuous at first,” admitted the cycling expert.

2. Cycling strengthens the cardiovascular system

Cycling works your cardiovascular system and boosts your metabolism. Provided, of course, that you pedal at the right intensity! “Newcomers to cycling often make the mistake of riding too fast. Hop in the saddle and full speed ahead – this is usually what people think. But this is the wrong approach if you want to improve your health in the long run. Choosing the right intensity and duration is very important.”

A man is getting ready for biking.

3. Cycling is low impact

Cycling increases your stamina and stokes your fat-burning engine. Apart from swimming, cycling is the easiest exercise on your joints. This is why it is ideally suited for overweight people. If someone is having trouble with knee pain, cycling can help relieve this problem: the circular and continuous motion of pedaling strengthens your leg muscles without the impact of other sports like running. And since you also shed a few kilos in the process, cycling is doubly beneficial for your joints.

And last but not least: How often should you go cycling?

So, are you dying to climb on and go, but aren’t sure how often you should go cycling per week?

“First, there is no such thing as too much if you ride at the right intensity,” said Gerhard Gulewicz. In fact, the best thing would be to leave the car in the garage and get around by bike instead. For instance, if you cycle 20 minutes to work and back every day, then within just five days you will have already completed three hours and 20 minutes of cardio training and thus strengthened your cardiovascular system.

When you are starting out, try to go cycling for 30 minutes 2 times the first week. Then add a third 30-minute ride in the second week. In week 3, you can start to lengthen each ride by 5 to 10 minutes. You should wait a while before attempting any really long rides. And always remember the following rule: it’s not the distance that kills you, but the intensity.

Tip:

For your first bike ride, you should select a flat route and cycle for no longer than 30 minutes. In terms of intensity, you should choose a pace where you can easily breathe through your nose.

“Many of you are probably thinking… 30 minutes? That’s nothing. But the fact is that cardio training is defined as at least 20 minutes of continuous physical activity, and 30 minutes on your first day is more than enough exercise,” said the cycling expert. “After your first ride, you want to feel like you could have easily kept going. This will make you even more excited about your next ride!”

About Gerhard Gulewicz:
Gerhard Gulewicz, born in 1967, is an Austrian extreme athlete. For the last 12 years, he has competed in the Race Across America event, racing from the West coast to the East coast of the USA. In 2014, he was one of the three extreme athletes featured in the documentary “Attention – A Life in Extremes”.

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