Cycling: What Is It, Health Benefits, and Getting Started – Everyday Health

Here are answers to some of the most common questions about cycling:

Do I need to warm up before my cycling workout? How?

Few people live right next to a bike path, says Seacat, but even those who do will usually start slow for a few minutes before building up speed. That means simply biking to your road, trail, or path is a good warmup. If you’re biking indoors, five in order to 10 minutes of leisurely riding as you get ready for more intensity is enough of a warmup, he adds.

How many calories does biking burn?

The amount depends on factors like your current fitness level, weight, age, and workout intensity. According to the American Council on Exercise (ACE) Physical Activity Calorie Counter , a 150-pound person bicycling for a hour at a 12 mile per hour pace would burn about 544 calories. At the more easygoing pace associated with 5. 5 miles per hour, the burn off for the full hour would be 272 calories.

What muscles do you use for cycling?

Your quadriceps (the large muscle tissue on the tops of your thighs) will be doing a majority of the particular work, says Warloski. But you’ll also be engaging your core to keep you balanced plus stabilized upon the bike, and to a lesser degree, you’ll fire up your arms, shoulders, calves, and hamstrings.

Is there anyone who shouldn’t try biking?

If you have cardiovascular issues, joint problems, balance problems, COPD or even other breathing problems, or diabetes, talk with your doctor before beginning the new routine, says Seacat.

That doesn’t mean you can’t cycle if you have these conditions, but your own healthcare provider may suggest modifications or refer you to physical therapy or even rehab specialists who can help you begin with more supervision.

What should I wear with regard to a cycling workout?

If you’re cycling inside, any type of comfortable workout wear is fine, states Seacat. However, for an outdoor ride, a person do need to be more strategic, he provides. Always check the weather prior to you head out, especially if you anticipate larger fluctuations in temperature, humidity, windchill, or precipitation.

Dress in layers, he suggests. Consider clothes that are moisture wicking; they assist draw sweat away from your body so you don’t get chilled while riding.

What are usually the most common cycling injuries and how can I avoid them?

According in order to the sports medicine program at the University of Rochester Medical Center , the majority of common bicycling injuries are:

  • Knee pain
  • Head injuries from a crash
  • Neck and back pain
  • Wrist plus forearm pain or numbness
  • Urogenital issues, especially within male riders, due to compression of blood supply to the genital region

To reduce your risk, the university recommends strategies like changing position on your bicycle occasionally so you’re not putting strain around the neck, back, and wrists regarding too long, making sure your own shoes fit properly, and getting a wider seat to solve that data compresion issue. And of course: Always, always, always wear a helmet (unless if you’re on a stationary bike).

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