Cycling

Introduction

Cycling refers to the activity of riding a bicycle, primarily for recreation, transportation, or exercise. It offers numerous health advantages, such as improving cardiovascular fitness, strengthening lower body muscles, and promoting weight loss due to its calorie-burning potential. Its effectiveness for fitness lies in its low impact on joints, making it suitable for individuals of all ages and abilities, while providing an efficient aerobic workout for those pursuing endurance goals or seeking a fun way to maintain overall physical health.

Muscles Worked

• Primary:

1. Quadriceps (Front of the thigh)
2. Hamstrings (Back of the thigh)
3. Gluteus Maximus (Buttocks)
4. Calves (Lower leg)
5. Core (Abdominal muscles and lower back)

• Secondary:
  1. Adductors (Inner thigh)
  2. Abductors (Outer thigh)
  3. Hip Flexors (Upper thigh)
  4. Gastrocnemius (Upper calf)
  5. Soleus (Lower calf)
  6. Tibialis Anterior (Shin muscles)
  7. Forearm (While gripping handlebars)

How to Do It (Step-by-Step)

1. Mount a bicycle with both feet on the pedals and hands on the handlebars.
2. Start pedaling by pushing down on the left pedal and pulling up on the right pedal in a circular motion.
3. Keep your head up, focus ahead, maintain a safe distance from other cyclists and vehicles, and use hand signals when turning or changing lanes.

Tip: Always wear a helmet to protect yourself from potential injuries while cycling.

Rep & Rest Guidelines

• Strength: 4–6 reps, 2–3 min rest
• Hypertrophy: 8–12 reps, 60–90 sec rest
• Endurance: 12–20 reps, 30–60 sec rest

Use Auto Progression to adjust your weights over time. Optimize your rest periods with the Rest Timer feature.

Form Tips

• Maintain proper posture while cycling: Keep your back straight, shoulders relaxed, and head up. This will help reduce fatigue and improve efficiency.
• Adjust your bike to fit properly: Ensure the seat height, handlebar position, and pedal straps are correctly adjusted for your body size and riding style. A well-fitted bike reduces strain and increases comfort.
• Practice good gear selection: Use a mix of small and large gears when cycling to maintain an efficient cadence (pedaling speed) between 80-100 RPM (Revolutions Per Minute). This will help conserve energy and make climbing hills easier.

When to Use It

• Improving Cardiovascular Health: Cycling offers a low-impact way to boost cardio fitness, making it ideal for those with joint issues or beginners looking to improve heart health.
• Endurance Training: Long-distance cycling can help increase your endurance and stamina, making it an excellent choice for marathon runners or triathletes seeking cross-training options.
• Building Lower Body Strength: Cycling is a great workout for targeting the quadriceps, hamstrings, and glutes, making it effective in building lower body strength.

To view your past workouts and track your progress over time, visit Workout History