August 10, 2023

How Long Should You Bike for a Good Workout?

We all know that biking is one of the best exercises we can do for our overall physical health. Whether you want to get in shape, burn calories, improve your cardiovascular health, or build muscle, it's got you covered.

With several different types of biking available—whether you prefer to ride on the road, off-road, or indoors—it's easy to find a workout that suits your interests and fitness goals.

In this blog, we will discuss how long you should bike for a good workout and whether any factors can influence the fitness results. We'll also explore what type of biking is best for muscle gain and determine how many hours of cycling per week are sufficient for weight loss or muscle building.

Understanding the Factors that Affect Cycling Fitness

'Calorie burn' is a term that refers to the total number of calories an individual's body expends during everyday activities or specific exercises. Understanding the factors that influence calorie burn is crucial. We will explore various factors that can impact your cycling fitness outcomes, including the type of biking suitable for muscle gain, and the weekly duration of cycling necessary for weight loss or muscle building.
a home exercise bike for woman

#1 Your Fitness Level

Determining your fitness level is the initial step in optimizing your exercise routine for maximum results.

For Beginners: If you're a beginner, it's crucial to begin slowly to prevent injuries and gradually build endurance over time. During the first few weeks, restrict your rides to 10-15 minutes every day or every other day, based on how your body responds. This timeframe should adequately warm up your muscles, elevate your heart rate, and burn calories without excessively straining your joints.

For Intermediate Riders: As your fitness level improves, you can gradually increase your daily bike riding duration to 20-30 minutes However, remember to pay attention to your body's signals and only push yourself within your personal comfort limits.

For Advanced Cyclists: For those who already have prior fitness experience, riding an exercise bike for 30 minutes or more is an excellent goal to aim for. This is because you likely already have the strength and stamina to endure longer rides and get the full benefits of aerobic exercise.

Additionally, you can vary between a low-intensity steady-state (LISS) ride and a high-intensity interval training (HIIT) routine, depending on your fitness objectives and preferences. Nevertheless, bear in mind that exceeding your fitness level's limitations can lead to fatigue, soreness, and burnout. Therefore, it's important to gradually build up your endurance and increase your ride lengths accordingly.

Is It Good for Me If I Have a Health Condition?

Biking is an ideal exercise for individuals with health conditions due to its low-impact nature. It is particularly beneficial if you have arthritis in your hips, knees, or ankles, or if you are recovering from a joint injury. Biking helps strengthen leg muscles, offering increased support to your joints and reducing pain. However, if you have any health conditions or are recovering from an injury, it's important to consult your doctor before starting a new exercise routine. They can provide guidance on the appropriate intensity and duration of your rides, taking into account your medical history, medications, and physical limitations. In some scenarios, starting with a few minutes of low-impact cycling and progressively extending the duration would be a safer approach.

best exercise for people with bad knees

If you're dealing with back problems, integrating biking into your routine can offer benefits. However, it's crucial to include exercises that strengthen your core and improve flexibility. On the other hand, if your goal is to manage conditions such as diabetes, high blood pressure, high cholesterol, or heart disease through weight loss, biking emerges as a valuable aspect of your cardiovascular regimen, fostering a stronger heart.

When it comes to pregnant women, prioritize indoor cycling for stability and safety. A stationary bike provides the necessary stability to prevent falls. If you were a committed cyclist before pregnancy, it might be possible to continue your cycling routine during this period. However, always seek confirmation from your doctor.

In general, biking is a safe form of exercise, and there are numerous practical guidelines you can follow to maximize the benefits of your exercise bike rides and ensure safety. For instance, maintain proper posture and a firm handlebar grip to minimize the likelihood of experiencing back or wrist discomfort. Adjust the resistance level according to your fitness capacity and chosen workout routine. The utilization of a heart rate monitor can assist in effectively tracking your workout intensity and progress

#2 The Duration of Your Bike Ride Depends on Your Fitness Goals

It is essential to set realistic goals when starting your training program on the exercise bike. If your target is weight loss, it's recommended to cycle for 30 to 60 minutes at a moderate intensity, three to five times weekly. For those aiming to build muscle, cycling at a high intensity during short intervals can assist in attaining this goal. Cycling for up to an hour, five times a week, can improve cardiovascular fitness and enhance muscular endurance.

#3 The Bike You Use Affects the Quality of Your Workout

Different types of bikes are designed for various terrains and riding styles, and choosing the right one for your needs can significantly impact your experience.

Road Bikes: If you prefer serene rides on paved roads, road biking is an excellent choice. These bikes are ideal for cardio workouts focused on endurance and speed, often used for long-distance rides and competitions. They might not be the best choice for rough terrain or steep uphill climbs, but they provide an effective workout for those who prefer to stick to the road.

Mountain Bikes: If you enjoy getting off-road and tackling rough terrain, mountain biking is a fantastic way to challenge yourself. Mountain bikes are great for building strength, increasing balance and coordination, and getting a cardiovascular workout while enjoying the scenery. They can be used for leisurely rides or more intense workouts, depending on the difficulty of the trail.

Stationary Bikes: For those who prefer to exercise indoors, stationary bikes offer a versatile workout from the comfort of your living space. They can be used for warm-ups, cool-downs, or full-body workouts, making them suitable for people of all ages and fitness levels.

a yellow stationary bike at home

Hybrid Bikes: If you're looking for a bike that is capable of handling a variety of terrains and riding styles, a hybrid bike may be the perfect choice. These bikes combine the best features of road and mountain bikes, incorporating broader tires and more upright handlebars that deliver stability and control on both smooth and rough terrain.

Electric Bikes: For those who want to take their workouts to the next level, an electric bike may be the perfect choice. These bikes are equipped with battery-powered motors that provide extra assistance when pedaling, making it easier to tackle hills or longer distances. They offer the same benefits as traditional bikes in terms of cardiovascular workouts and building strength, but provide an extra boost of speed and power for those who need it.

latest city e-bike for daily commutes

Choosing the right bike for your workout

Choosing the right bike for your workout can be a daunting task, but with a little research and consideration, it's possible to find the perfect option for your needs. By considering your fitness goals, terrain preferences, and riding style, you can narrow down your options and find the bike that will give you the best workout and the most enjoyment. Check out the best peloton alternative freebeat stationary bikes and the 2-In-1 MorphRover Electric Bike.

#4 Incorporating Interval Training into Your Cycling Routine

Integrating high-intensity interval training (HIIT) into your exercise bike routine involves exerting maximum effort for brief intervals, followed by active recovery periods. Doing this for 20-30 minutes, three to four days per week, can significantly increase your fitness capacity and improve your overall health. To build muscle, you need to have a structured workout plan. Experts suggest dedicating a minimum of three hours each week to cycling, divided across three to six sessions.

What Muscles Do You Use When Cycling?

Quadriceps: The quadriceps muscles, located in your thighs, are the primary muscle group activated when pedaling.

Glutes: The glutes play a significant role in generating power while cycling by working together with the quadriceps to propel the pedals downward. The gluteus medius and minimus muscles help with stabilizing your pelvis and maintaining an upright posture when cycling.

Hamstrings: The hamstrings, located at the back of your thighs, work alongside the quadriceps to push the pedals through the backstroke phase.

Calves: The calf muscles, located at the back of your lower legs, help with the extension of your ankle joint that propels your pedals forward.

Core: Your core muscles (abs, obliques, and lower back) are vital for sustaining good posture and balance on your bike. A strong core helps transfer power from your upper body to your lower body and promotes overall stability in your bike.

a man is cycling at home to train core muscles (abs, obliques, and lower back)
Now that you know which muscles are engaged during biking, you can focus on these areas to enhance your performance. Cycling not only tones your muscles but also provides a low-impact exercise that's easy on your joints. Whether you're cycling outdoors or using a stationary bike, you can concentrate on activating these muscles to maximize the benefits of your workout routine.

#5 Build Up Your Endurance

With the rising popularity of indoor cycling, stationary bikes have become the preferred choice for fitness enthusiasts aiming to enhance their endurance levels. However, comprehending how to maximize the effectiveness of a stationary bike workout can have a significant impact. It is advisable to initiate with a warm-up bike ride. Once you feel comfortable after your warm-up, transition into steady pedaling at a moderate pace for 10-15 minutes, gradually extending both the duration and intensity of your rides. Consistency and variety are also pivotal components for reaching your fitness objectives.

#6 Include Rest Days

Rest is also an important factor when it comes to muscle building. Your muscles need time to recover between workouts. Cycling for long hours without proper rest can lead to muscle fatigue, strains, and injuries. Ensure you allocate enough rest between each segment of your workout, and remember to provide your body with the necessary nutrients to promote muscle growth.

How Long Should You Bike to See Benefits?

To see benefits from cycling, it's recommended to cycle at least three times a week for 30-45 minutes, gradually increasing your frequency and ride duration as your fitness level improves. Incorporating interval training and alternating your routines with other exercises can also enhance your physical benefits and prevent you from getting bored with your routine. Most importantly, consistency is important, and finding ways to make your rides enjoyable can help you stay motivated and achieve your health goals. So dust off your bike, pump up those tires, hop on, and start your ride to a healthier lifestyle!
Written by jessi wu