According to research done by Statistica in 2020, over 52.73 million Americans participate in some form of cycling. There are numerous forms of cycling; bicycling outdoors, taking spin classes and riding Peloton bikes are just a few examples.
Cycling has a variety of benefits, such as decreased risk of injury, increased muscular strength and improved cardiovascular health. Below is a breakdown of some of the main benefits, as well as proper setup and safety tips.
1. It’s easy on your joints.
In contrast to high-impact activities, like running, cycling is low-impact, making it a safe choice for weak or damaged joints. Due to its low-impact nature, it feels better on your body. In fact, it’s even great for rehabilitation purposes and can benefit people of all ages!
2. It improves cardiovascular health.
Cycling increases heart health, cardiovascular fitness and aerobic endurance.
3. It builds muscle.
Cycling engages your lower back, glutes, quads, calves, hamstrings, hip flexors and core!
4. It can boost your mood and decrease stress.
When cycling, our bodies releases serotonin, which is considered “the happy hormone.” Serotonin modulates mood and brain function, decreases stress and improves sleep.
Proper Setup and Safety
Before your ride, it is crucial to make sure the bicycle is properly set up — regardless of if you’re riding outside or on a stationary bike. Check out the lists below for helpful reminders.
Outdoor safety checklist:
- Inflate all tires
- Tighten bolts
- Check brakes
- Lubricate chain
- Make sure bike fits you properly and is properly set up (saddle, handlebars, etc.)
- Wear a helmet
Indoor bike setup checklist:
- Saddle height: Ideally your saddle will be at hip height. When your legs are extended in the down stroke, your knee should have a slight bend.
- Handlebar height: If it is your first time, set handlebars to highest level and reduce until comfortable. Turn lever to left. Place forearm under handlebars and lift; then, lock into place.
- Handlebar distance from saddle: Place your elbow at the nose of the seat and move it until your fingertips touch the handlebar.
- Foot positioning: Cyclists generate more power when the ball of the foot rests over the pedal crank. If there are foot straps, make sure the foot cage straps are tightened but not so tight as to cut off circulation.
Proper form:
- When seated, keep back straight and lengthened out
- Arms should have a slight bend at the elbows
- Your head should stay elevated, looking in front of you, not down, to allow your neck to be in a neutral position
- Do not lock your knees out when pedaling; this could signify that your seat is too high
- Keep your weight back in your hips and a light grip on the handlebars
Bike riding is an activity that can provide enjoyment and awesome benefits for the body and mind. Enjoy!
by Maya McCummings