A good biking workout can build leg strength, tone your core and burn lots of calories. It can also be tailored to your fitness level and needs, whether that means cruising along a flat route on a stationary bike or taking a challenging HIIT cycling class at a studio. Plus, it’s low-impact, so you won’t experience the same pounding on your joints as running would.
If you’re new to cycling, start small—even just five minutes of pedaling a day, three to five days per week. Gradually increase your time and intensity to a point where you break a sweat, but be sure to allow for a proper warm-up and cooldown.
You can also up your training game by adding in short sprints and hill climbs that challenge your legs and core. The hills will work your quads in a different way than the flats, and they’ll help you build leg strength, too. You can practice by setting up a hill with gradual increases in incline on your outdoor ride or by cranking up the resistance on a stationary bike.
As with all exercise, it’s important to start slow and play around with your workouts to find what works for you. And, if you have health concerns, such as heart disease, joint issues or COPD, talk to your doctor before starting a new routine.
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