According to research, cycling is an effective cardiovascular exercise to train the heart, and lungs and improve the circulatory system.
Cycling is also able to activate most of the muscles in the body. The muscle work will be greater when you pedal faster.
Moreover, if you have joint problems in the knee, hip, or ankle joints. So, cycling can be a safe exercise to train the heart and lungs, without putting additional stress on weak joints.
So, bicycles can reduce the risk of injury to that part. In addition, cycling also helps the body to achieve balance and reduces pain in the back, you know.
Other benefits of cycling are that it can control weight, maintain heart health, stabilize diabetes, reduce the risk of depression, and can boost the body’s immune system.
# Then, which part of the body muscles works when cycling?
To answer this question, here are the parts of the body muscles that work the most when we cycle.
Quadriceps
The largest muscle in the leg is in the upper thigh and works when our leg is extended. When cycling, the position of our feet will continue to rotate, so that the quadriceps muscles will continue to be trained.
Glutes
The glutes are the muscles in the buttocks area. Just like the quadriceps muscles, the glutes muscles will work when the legs are extended.
Hamstrings
The hamstring muscles are the muscles that are located on the back of the leg, to be precise, on the back of the thigh. Unlike the quadriceps, the hamstring muscles actually work when the knee is bent.
Calves
The calves muscles, also known as the calf muscles, are located on the lower leg. This muscle will work when the foot is pointing downwards.
Anterior Tibialis
This muscle is on the front of the shinbone, and works when the foot is pointing up. When pedaling a bicycle, the feet will rotate and move the calves and tibialis anterior muscles alternately.
Hip Flexors
Hip Flexors are muscles in the lower abdomen, and work when the hips stretch. When riding a bicycle, stretching and contracting the muscles occurs as the knees come in and move away.
By cycling, there are at least 6 muscles that work. If done continuously, these muscles will become more trained and get maximum benefits.
# How long is a good cycling time?
To provide maximum benefits for the body, a health study says that it is enough for us to cycle for 2-3 hours a week.
However, for adults aged 18-64 years, experts recommend doing this exercise for 30-45 minutes every day.
Time for bicycle exercise can also be distinguished from variations of bicycle training sessions. If you do a long bicycle exercise by pedaling lightly, then you can do it for more than 60 minutes.
Light-intensity cycling is when you can catch your breath easily while pedaling.
However, if you pedal harder and faster, just do 30-60 minutes. Make sure you start with a 10-minute warm-up session first.
Then, ride the bike up quickly for a few minutes and start to ease off to rest. Repeat this until you reach your destination.
