Cycling is an excellent way to get or stay fit. But how often, how long, and how intensively should you cycle to achieve this? You can always take the bike to go to the slotsgem casino.
What does it actually mean to be fit? Literally, the word “fit” means nothing more than “suitable.” However, we generally understand “fit” to mean a certain level of fitness that is not only healthy but also makes many everyday tasks easier—for example, catching a tram or playing tag with the kids. Last but not least, basic fitness can be a foundation for more ambitious training or athletic goals (a long bike ride, a 10-kilometer run, or similar).
Cycling is generally very well suited for getting or staying fit because it trains our endurance and most major muscle groups, is easy on the joints, and, in terms of intensity, can be easily adjusted. Numerous studies also show that cycling is healthy and a good option for building fitness. However, how often and for how long you should cycle is very individual and depends primarily on your current training and health status.
How often and how fast beginners should (be able to) cycle
Let’s assume that you want to get back into shape after a long break from exercise. The best way to start is to assess your current fitness level: grab your bike and go for a ride to see how long you can keep going and at what pace. If you haven’t exercised regularly for a long time or have never exercised regularly and/or have pre-existing medical conditions, you should consult your doctor beforehand to find out if and how you can put strain on your cardiovascular system.
After assessing your current fitness level, you should start your training slowly. For beginners, cycling on flat terrain for 20 to 30 minutes about three times a week is sufficient at the beginning.
Now for the right intensity and pace: For beginners and those returning to cycling, if you have just enough breath to carry on a conversation while riding, then you are at the right level. If you want, you can also train with a heart rate monitor, where the target heart rate for most people is around 120 to 130 beats per minute. However, since the maximum heart rate is very individual and depends on many factors such as age, fitness level, etc., controlling the intensity using the “conversation test” works just as well.
If you are cycling on flat terrain, you will probably reach a speed of around 18 to 20 kilometers per hour when there is no wind.
Building fitness means establishing new habits
This training area is called the foundation area, and that is precisely your most important goal: laying a solid foundation for your fitness. Continuity is crucial, especially in the beginning, so try to cycle three times a week—even if it’s only for 15 minutes, it’s still better than not cycling at all. This will help you find a steady rhythm, and each time will make it easier for you to get started.
Studies show that it can take up to three months for new habits to become so integrated into your life that they become as easy as brushing your teeth – so stick with it!
If you manage to cycle for around 30 to 40 minutes three to four times a week without any problems, you will have built up a solid level of basic fitness. This will also enable you to achieve the WHO’s recommended exercise target of at least 150 minutes of exercise per week. Once you have reached this basic level of fitness, you can of course increase your training depending on your goals.
Combine cycling with strength training
Cycling is a very good endurance workout. However, it is also important for our health and fitness to train our strength. Otherwise, as we age, we lose muscle mass, which can lead to back pain and other problems, but also promotes weight gain—because muscles consume energy and thus calories even when at rest. Strength training also improves your performance on the bike.
Just 10 to 15 minutes two to three times a week is enough. And you don’t have to go to the gym or buy any equipment. Classic exercises such as push-ups or squats are very effective and anyone can do them easily at home.
Tip: There are many practical apps with short workouts that strengthen the entire body, such as the free app Seven – 7 Minute Workout (for Apple or Android devices). There you will find suggestions for exercises and – especially important for beginners – you will be shown how to perform the exercises correctly.