Biking Workout

Biking Workouts

Biking can be used as a form of transportation or as a fitness exercise. It can be done on roads, bicycle paths, and areas of open land. Though they are the main form of transportation in many regions, bicycles are mainly used for fitness in the United States.

Bicycling is a great way to improve cardiovascular health. It can also increase a person’s lung capacity.

It is especially useful to people with arthritis in the lower limbs since there is no impact force exerted on the knees and joints. If the cyclist stands while riding, bone density can increase although excessive standing can cause knee damage.

It is also very useful in rehabilitation after lower limb injury since there is little to no impact associated with bike riding. Bicycle riding is also useful in losing weight and in gaining energy. In addition, it causes the body to release endorphins which help to relieve stress.

Cost: $50 to over $20,000

You can look for a cheap bike at a yard sale, have your own custom-built road bike created, or invest in a stationary or recumbent bike, depending on your needs.

Activity Locations: Home, Gym, or Outside

If you purchase a normal bicycle, most of your exercise will occur outside on roads or bike trails. Otherwise, you can use a stationary bike at the gym or in your own home.

Types of Movements

Biking can be done in many different places. Mountain bikers often bike off road on small trails in nature. Many cities have bicycle paths which can be used for bicycle transportation and fitness bikers. Some people participate in bicycle tours which involve a long ride from one destination to another while enjoying the sites along the way. Biking can be done alone or with a group of people. Bicycle races are also available for those who wish to compete. Stationary bikes are available for purchase and available at most gyms for those who wish to bike indoors.

The muscles areas which are worked most in bicycle riding are the calf muscles, gluteus maximus, and quadriceps.

Mental and Physical Requirements

Biking does require some level of physical fitness before beginning, especially bicycles. The intensity of a bicycle can be too much for considerably overweight people, and the seats on most bikes may be uncomfortable at first. Begin on a recumbent bike before investing in a bicycle and you should be able to prepare your body for physical activity in the long run.

Equipment Requirements

  • Road Bike
  • Mountain Bike
  • Recumbent Bike
  • Stationary Bike

Mental and Physical Benefits


  • Improved Mood
  • Reduced Anxiety
  • Decreased Stress
  • Improved Self-Esteem
  • Improved Focus


  • Weight Loss
  • Improved Immune System
  • Better Cardiovascular Function
  • Increased Resilience
  • Decreased Blood Pressure

Aerobic Effect

Biking, when done at a moderate to fast pace, is an aerobic activity. The heart rate is increased which causes increased oxygenation of the blood.

Biking Workouts

The most essential and expensive piece of equipment is a bicycle. These come in many forms with prices ranging from $50 to over $20,000. Mountain bikes are built to go off road on harsher terrain. Street bikes are generally lighter and faster. Most bikes have different gears which can be shifted to make cycling easier depending on the terrain or if a person is going up a hill.

Helmets are strongly suggested, especially while riding on roads. Reflectors should be affixed to the bicycle as well when riding when it is dark outside. Bells, baskets, bike stands, lights, and other options are also available. Stationary bikes can be used when a person wants to ride indoors.