Cycling Benefits and Exercises Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Fitness Cycling Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Heather Black, CPT Reviewed by Heather Black, CPT Heather Black, CPT is a NASM-certified personal trainer and owner of Heather Black Fitness & Nutrition where she offers remote and in-person training and nutrition coaching. Learn about our Review Board Updated on May 24, 2022 When you're creating a fitness routine, cardio is generally a common aspect to consider. How do you plan to get your heart rate pumping? There are plenty of options to add into your weekly habits, many of which, like cycling, are continuing to grow in popularity. Whether indoors or out, following a guided program, in a group, or on your own, there’s a reason cycling continues to grow momentum. Get ready to push the pedals and reap the benefits of this full-body workout as we guide you on everything from footwear to choosing the best two-wheeler for your endeavors. Frequently Asked Questions What muscles does cycling work? Cycling, indoor and outdoor, works more than just your legs and glutes (although studies confirm that cycling does stimulate deep muscles in the quadriceps and hamstrings). Core, shoulders, hamstrings, and calf muscles all play a part in cycling, making it a full-body workout. Learn More: How Indoor Cycling Works Muscles All Over Your Body Does cycling strengthen your core? While cycling has the potential to strengthen your core, there is also evidence that improving your core strength off the bike can improve your pedaling performance. For this reason, you might consider committing to cycling as your go-to training modality or as part of a cross-training regimen. Learn More: Power Up Your Indoor Cycling Workout Is cycling a low-impact exercise? Cycling is a low-impact exercise, meaning it is gentle on the joints and involves fluid motion. However, low-impact does not need to mean low intensity: changing gears, performing intervals, and cycling on an incline can increase the intensity of your cycling workouts. Learn More: Getting a Good Workout With Low Impact Exercise Is cycling to work enough exercise? As with any exercise, getting in some movement is better than nothing, including cycling to work. In fact, one study found that cycling to work was associated with a lower risk of cardiovascular disease, cancer, and all-cause mortality. However frequently you choose to bike to work, take appropriate safety precautions. Learn More: Health Benefits of Biking to Work Key Terms Road Cycling Aerobic Exercise Stationary Bike Spin Shoes Cardio Heart Rate Road Cycling Road cycling is a type of cycling performed on paved roads. This is different from mountain or trail biking, which is performed on more rugged outdoor terrains. Bikes for road cycling are lightweight and built for speed, while mountain bikes are built with a heavier frame and thick tires. The 5 Best Road Bikes of 2022 Aerobic Exercise Aerobic exercise refers to physical activity that increases both heart rate and the body’s use of oxygen. Cycling is mostly an aerobic exercise with the ability to strengthen the heart and lungs. Everything You Need to Know About Cardio Stationary Bike A stationary bike is a bicycle that is used indoors and, as the name implies, stays in place. There are bikes for home workouts available at all points along the budget spectrum. New to cycling? Even beginners can be comfortable pedaling with the right guidance. Stationary Bike Workout for Beginners Spin Shoes Cycling or spin shoes have multiple potential benefits, including better foot to pedal alignment, better glute activation, and a more comfortable ride. There are cycling shoes for every type of cycling—it's important to find the right fit to ride comfortably without worrying about your shoes. The 11 Best Spin Shoes of 2022 Cardio Heart Rate According to the American Heart Association, your maximum heart rate can be calculated by subtracting your age from 220. Cardio Heart Rate is another term for the heart rate you achieve during cardiovascular exercise. In general, the aim with cardio exercise is to increase your heart rate safely, without exceeding your maximum heart rate. Using Your Target Heart Rate to Maximize Your Workouts Health Benefits of Cycling: 6 Reasons Cycling Is Good For You How to Choose the Best Cycling Shoes Riding Your Way to Aerobic Fitness With Recumbent Bikes The 7 Best Superfoods for Cycling Explore Cycling All Indoor Cycling Outdoor Cycling How Far and Fast You Should Go on Your Bike to Lose Weight Cyclists Can Keep Limber With Different Types of Stretches Why Cyclists Wear Tight Bike Shorts Do a Quick Pre-Ride Bicycle Check to Make Your Ride Safer Why Properly Fitting Your Bike Is Important 5 Ways Indoor Cycling Can Change Your Body How to Turn a Bike Into a Stationary Bike Cycling Cadence: What Is It and How Do You Improve It? What Are the Different Types of Exercise Bikes? Peloton vs. SoulCycle Bike Comparison An Overview of Indoor Cycling Power Up Your Indoor Cycling Workout The Hazards of Lingering in Sweaty Clothes After Indoor Cycling The Hidden Benefits of Intervals in Indoor Cycling Ride On With the Ultimate Guide to Indoor Cycling Workouts Want an Upper Body Workout With Your Indoor Cycling? How to Use a Stationary Bike and Add It to Your Workout Routine Get the Most Out of Your Stationary Bike Workout What You Should Know About Indoor Cycling and Pregnancy How Can You Lose Weight With Indoor Cycling? Symptoms You Should Expect After Indoor Cycling The Untold Truth About Beginner Indoor Cycling Classes Outdoor Cycling Workouts for All Levels 7 Safety Tips All Cyclists Should Follow How to Start Cycling: What You Need to Know Outdoor Bikes: Which Type is Right For You 5 Basic Bike Repairs Every Cyclist Should Know How to Do Outdoor Cycling: Benefits and What You Need to Know Health Benefits of Biking to Work How to Buy, Use, and Maintain an E-Bike 10 Training Tips for Better Bike Racing 16-Week Training Schedule for Your First Double Century Equipment and 12-Week Training Plan for Cycling 100 Miles in a Day Explore Cycling Indoor Cycling Outdoor Cycling More In Fitness Cross-Training Ab Workouts Beginners Motivation Running Strength Walking Health and Safety Cardio Full Body Workouts Programs for Sports Flexibility Yoga Outdoor Fitness Pilates Upper Body Workouts Workout Recovery Lower Body Workouts Home Workouts Page Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. da Silva JCL, Tarassova O, Ekblom MM, Andersson E, Rönquist G, Arndt A. Quadriceps and hamstring muscle activity during cycling as measured with intramuscular electromyography. Eur J Appl Physiol. 2016;116:1807-1817. doi:10.1007/s00421-016-3428-5 Abt JP, Smoliga JM, Brick MJ, Jolly JT, Lephart SM, Fu FH. Relationship between cycling mechanics and core stability. J Strength Cond Res. 2007;21(4):1300-1304. doi:10.1519/R-21846.1 O’Donovan G, Lee IM, Hamer M, Stamatakis E. Association of “weekend warrior” and other leisure time physical activity patterns with risks for all-cause, cardiovascular disease, and cancer mortality. JAMA Internal Medicine. 2017;177(3):335-342. doi:10.1001/jamainternmed.2016.8014 Celis-Morales CA, Lyall DM, Welsh P, et al. Association between active commuting and incident cardiovascular disease, cancer, and mortality: prospective cohort study. BMJ. 2017;357:j1456. doi:10.1136/bmj.j1456 Target heart rates chart. AHA. When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. You can find out more about our use, change your default settings, and withdraw your consent at any time with effect for the future by visiting Cookies Settings, which can also be found in the footer of the site. Cookies Settings Reject All Accept All