Cycling isn’t just fun — it can also deliver big fitness gains with the right gear and strategy
There’s no better way to take in a perfect spring day than from a bike. The songbirds are back, the flowers are blooming and your dusty 10-speed is looking for a rider. But hopping on a bike can be more than a way to pass a pleasant afternoon; cycling can also give your fitness level a powerful boost without straining your joints, preparing you for higher-impact sports like running or tennis.
But they can be intimidating to beginning riders. Whether you use them or not, think about pushing and pulling your pedals in continuous circles, without any pauses or changes in cadence. “Start by riding for about 20 minutes, three times a week, aiming for a nice consistent tempo,” Chychota said. “Ride at a perceived exertion of about five out of 10.” That means breathing at a rate that would still allow you to hold a conversation.
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