How To Turn Biking into a Full-Body Workout

The trend of biking has increased among the global population, especially since the sustainability movement revealed how much vehicles contribute to climate change. According to the US Department of Energy, cars release about 1.5 billion tons of greenhouse gases into the atmosphere yearly. Considering how many vehicles exist at the moment and their rapid increase on the highways, we suppose that the environment will be heavily affected in the future.

However, there are many solutions through which people can lower their contribution to climate change ―such as biking, which is already happening. According to Statista, the number of people who chose to bike in the past years increased considerably, reaching 54.7 million in 2022. While some use bikes for recreational purposes, others commute to work on a daily basis or use them as a form of transportation in town. 

But biking has plenty of benefits beyond saving the environment. If you turn it into a sport, it can count as an extensive workout routine. Here’s how. 

How does a high-intensity biking workout look like 

If you’re already doing other forms of workouts and are expecting to bike in a way that will shake you to the core, this high-intensity training session will show you how great the sport is. 

As with every other sport, start by warming up before hopping on. After that, you can bike at a slower pace for five to ten minutes. Following that should be 30 to 60 minutes of biking at a speed that makes you sweat the most, the intensity of which depends on your physique. Finish the workout with another five-minute cooling session and repeat it three to five days a week. 

If you’re a beginner, you could try looking for an affordable electric bike that will help you pick out from where you left off if you’re unused with the physical strain. This is not cheating ― just making things more relaxed. 

How does this workout improve my well-being?

While it may seem simple and dull, biking for so long is considerably tricky, especially when you increase the intensity. It targets your core, legs and glutes, so these areas will significantly improve after a few weeks of riding. 

Biking is a low-impact sport, a powerful cardio workout, and a great way to boost your strength, 

so, at some point, you may even be qualified to participate in a race and show your skills. Still, until then, you must prioritize your safety by wearing a helmet at all times, gloves and maybe padded biking shorts, as some bikes can be more or less comfortable. You can check out a diversity of electric bicycles on https://upway.co/  as they’re more accessible to anyone. 

What are the general benefits of biking? 

Besides being in shape, cycling regularly helps so many parts of our bodies in one single session, as it improves the following: 

• Cardiovascular health;
• Muscle strength;
• Joint mobility;
• Posture condition;
• Bone stability;
• Anxiety levels;
• Body fat levels;

As you can see, cycling solves many of the problems that a regular person faces when sitting at a desk for so long. Even if you don’t want to make biking a workout routine, you can do it a few times a week to maintain your health in good condition and contribute to disease prevention. Overall, it’s a great sport for beginners because it can be done at low intensity and still have spectacular results. Still, not everyone can bike similarly. 

The drawbacks and limitations of biking 

Despite its great benefits, cycling shouldn’t be done by people who already have injuries that are easily affected by physical activity. At the same time, those with balance or hearing issues should choose to bike indoors on a stationary or adaptive bicycle rather than go outdoors. In the US, the number of bicyclists hit by cars has increased considerably since the pandemic, when more people chose to do this sport as it was safe and low-cost. 

At the same time, if you can bike, make sure you prioritize safety. Ideally, you should always bike on the special lanes made for this purpose, but if there aren’t any in your area, remember to follow regular traffic laws. 

On the other hand, there are health risks involved when cycling too much as well. Biking every day might not always be the best decision since you can easily overtrain and reach burnout. Moreover, this sport’s overuse injuries, including tendonitis or knee pain, are pretty serious. Therefore, when cycling so much, you must always stretch your body, wear the correct gear, and adjust the seat and handlebars correctly to avoid straining your body. 

Have fun with bike tricks 

If you still see biking as boring, since you do the same movement on and on during your workout, you could spice it up by learning a few tricks with which you can also impress your friends. For example, one of the most effortless stunts you can do is a trackstand, in which you maintain balance while the bicycle stands still. 

The following trick in difficulty is the bump jump, where you learn how to use an obstacle to lift off the ground and land straight. Still, you can evolve to the following: 

• Biking with no hands;
• Doing the bunny hop;
• Making the wheel flick;
• Riding manual;

While training to master these tricks, choose a space where you can freely move and do not risk harming others, such as an empty parking lot or a spot in a park. 

Are you ready to work out with a bike? 

Biking has become considerably popular in the past few years as people haven’t been able to get fitter. It has also saved the environment by avoiding the overuse of vehicles. But few know that the sport can be a catalyst to one’s health and well-being because it’s more powerful than it seems. For example, if you bike five times a week for about one hour, your core, legs and glutes will improve significantly and visibly. Still, remember to put your safety first, always wear a helmet, and avoid overdoing the sport.