Cycling is a fun and rewarding activity that can improve your physical and mental health, as well as your lifestyle and environment. Whether you ride on the road, on the trail, or on the track, cycling can offer you many benefits that you may not be aware of. In this article, we will explore some of the reasons why you should try cycling and what the benefits of cycling are for your body and mind. We will also discuss the advantages and disadvantages of this hobby and exercise. We will also recommend some types of bikes and accessories that are suitable for beginners and where to buy them.
Why should you try cycling and enjoy the benefits of cycling?
Cycling is a low-impact and versatile form of exercise that can suit people of all ages, fitness levels, and preferences. You can cycle as a mode of transportation, for casual recreation, or as an intense and competitive sport. Here are some of the benefits of cycling that may inspire you to hop on a bike:
Cycling can help you lose weight and maintain a healthy body composition.
By cycling regularly, you can burn calories, reduce body fat, and increase your muscle mass and metabolism. Cycling can also help you control your appetite and prevent overeating. According to one review of 300 studies, indoor cycling has a positive effect on total cholesterol. It may boost HDL (good) cholesterol levels while lowering LDL (bad) cholesterol and triglyceride levels.
Cycling can improve your cardiovascular and respiratory health.
Cycling is an aerobic exercise that strengthens your heart, lungs, and blood vessels. It can lower your blood pressure, blood sugar, and resting heart rate, which can reduce your risk of heart disease, stroke, and diabetes. Research suggests that biking is an excellent way to improve your cardiovascular health. It is a form of aerobic exercise and, therefore, helps strengthen your cardiovascular system. One study shows that any form of cycling is beneficial, so stationary bikes and bicycles would both be viable options.
Cycling can enhance your brain function and mental well-being.
Cycling can boost your mood, memory, concentration, and creativity. It can also relieve stress, anxiety, and depression by releasing endorphins and serotonin, the feel-good hormones. Cycling can also protect your brain from aging and neurodegenerative diseases, such as Alzheimer’s and Parkinson’s, by increasing blood flow and oxygen to the brain. One study found that biking outside improved cognitive functioning and well-being for older adults.
Cycling can prevent or reduce inflammation and pain.
Cycling can lower the levels of inflammatory markers in your body, which can help prevent or treat various chronic diseases, such as arthritis, asthma, and cancer. Cycling can also improve your joint mobility and flexibility, especially in your lower body. It can also reduce muscle soreness and stiffness and prevent or alleviate back pain and sciatica. Cycling can ease feelings of stress, depression, or anxiety. Focusing on the road or your cadence when cycling can help you develop concentration and awareness of the present moment. This may help take your focus away from the mental chatter of your day.
Benefits of Cycling: It can extend your lifespan and quality of life.
Cycling can slow down the aging process and increase your longevity by preventing or delaying the onset of age-related diseases and disabilities. Cycling can also improve your immune system and reduce your susceptibility to infections and illnesses. Cycling can also enhance your social life and happiness by allowing you to meet new people, join clubs, and participate in events. Cycling is a wonderful workout that keeps you active. It can help shape a healthy lifestyle, both physically and mentally.
What are the advantages and disadvantages of cycling as a hobby and exercise?
Aside from the benefits of cycling, it has many advantages, but it also has some disadvantages that you should be aware of. Here are some of the pros and cons of cycling as a hobby and exercise:
Advantages:
- Cycling is simple and flexible. You don’t need much equipment or training to start cycling. You can choose the type, intensity, and duration of cycling that suit you and your goals. You can also cycle anywhere and anytime, depending on the weather and traffic conditions.
- Cycling is effective and sustainable. You can achieve your fitness and health goals by cycling regularly and consistently. You can also enjoy your cycling sessions and have fun, which can motivate you to keep going. You can also adjust your cycling routine as you progress and challenge yourself to reach new levels.
- Cycling is beneficial for your body and mind. You can improve your physical and mental health by cycling, as well as your lifestyle and environment. You can also prevent or manage various diseases and conditions by cycling, and save money on medical bills and transportation costs.
Disadvantages:
- Cycling can be hard and uncomfortable. Despite the benefits of cycling, you may experience physical and psychological challenges, such as fatigue, pain, injury, boredom, frustration, and fear. You may also face external obstacles, such as bad weather, poor roads, traffic, and pollution. You may need to overcome these difficulties and cope with them effectively.
- Cycling can be risky and unsafe. You may encounter accidents and injuries while cycling, especially if you are not careful or prepared. You may also worsen your existing health problems or interfere with your medications if you cycle without consulting your doctor. You may need to follow safety rules and precautions and wear protective gear and clothing while cycling.
- Cycling can be addictive and obsessive. You may develop an unhealthy relationship with cycling, such as overtraining, underrecovering, or neglecting other aspects of life. You may also become too competitive or a perfectionist and lose sight of your enjoyment and balance. You may need to monitor your cycling habits and behaviors and seek help if needed.
Tips Before You Buy Your Bike
Upon learning the benefits of cycling, you may wonder what kind of bike and accessories you need and where to get them. Here are some tips and recommendations to help you choose the right bike and gear for your cycling needs:
Choose the right type of bike.
The type of bike you need depends on where and how you plan to ride. There are different types of bikes for different purposes, such as road bikes, mountain bikes, hybrid bikes, gravel bikes, and so on. You can read more about the different types of bikes and their features in this article.
Choose the right size and fit of bike.
The benefits of cycling before anything else will start with choosing the size and fit of your bike. It is crucial for your comfort, safety, and performance. You need to measure your height, inseam, and arm length and use a bike size chart or calculator to find the right frame size for you. You also need to adjust the saddle height, handlebar position, and stem length to fit your body and riding style. You can read more about how to size and fit your bike in this article.
Here is a possible size chart guide for bikes
Rider Height | Inseam Length | Bike Type | Frame Size |
---|---|---|---|
4’10″ – 5’1″ | 24″ – 29″ | Mountain | < 14″ (XS) |
5’1″ – 5’5″ | 25″ – 30″ | Mountain | 15″ – 16″ (S) |
5’5″ – 5’9″ | 26″ – 31″ | Mountain | 16″ – 17″ (M) |
5’9″ – 6’0″ | 27″ – 32″ | Mountain | 17″ – 18″ (L) |
6’0″ – 6’3″ | 28″ – 33″ | Mountain | 18″ – 19″ (XL) |
6’3″ – 6’6″ | 29″ – 34″ | Mountain | 19″ + (XXL) |
4’10″ – 5’1″ | 24″ – 29″ | Road | 47 cm – 48 cm (XXS) |
5’1″ – 5’5″ | 25″ – 30″ | Road | 49 cm – 50 cm (XS) |
5’3″ – 5’6″ | 26″ – 31″ | Road | 51 cm – 53 cm (S) |
5’6″ – 5’9″ | 27″ – 32″ | Road | 54 cm – 55 cm (M) |
5’9″ – 6’0″ | 28″ – 33″ | Road | 56 cm – 58 cm (L) |
6’0″ – 6’3″ | 29″ – 34″ | Road | 58 cm – 60 cm (XL) |
6’3″ – 6’6″ | 30″ – 35″ | Road | 61 cm – 63 cm (XXL) |
4’10″ – 5’1″ | 24″ – 29″ | Hybrid | 14″ (XS) |
5’1″ – 5’5″ | 25″ – 30″ | Hybrid | 15″ (S) |
5’5″ – 5’9″ | 26″ – 31″ | Hybrid | 16″ (M) |
5’9″ – 6’0″ | 27″ – 32″ | Hybrid | 17″ (L) |
6’0″ – 6’3″ | 28″ – 33″ | Hybrid | 18″ (XL) |
6’3″ – 6’6″ | 29″ – 34″ | Hybrid | 19″ + (XXL) |
You can use this table as a general guide, but you should also check the specific size charts of the bike brands that you are interested in, as they may vary slightly. You can also use an online bike size calculator, such as this one, to get a more accurate recommendation based on your measurements and bike type.
Choose the right quality and price for the bike.
The quality and price of your bike depend on the materials, components, and features of the bike. You need to consider the frame, fork, wheels, tires, brakes, gears, and accessories of the bike and compare them with your budget and expectations.
Choose the right place to buy your bike.
The place where you buy your bike can affect your satisfaction and experience with it. You can buy your bike from a local bike shop, an online bike store, or a second-hand bike seller. Each option has its pros and cons, such as warranty, service, delivery, and selection.
Here are some of the best budget-friendly bikes that you can find online or in local bike shops:
Mongoose Status Mountain Bike
This is a versatile and affordable mountain bike that can handle various terrains and conditions. It has a durable aluminum frame, a suspension fork, disc brakes, and 21-speed gears. It is suitable for beginners who want to explore off-road riding.
Schwinn Volare Road Bike
This is a lightweight and fast road bike that can deliver a smooth and efficient ride on the pavement. It has a Aluminum frame, a carbon fork, rim brakes, and 21-speed gears. It is suitable for beginners who want to improve their speed and endurance on the road.
Vilano Hybrid City Bike
This is a comfortable and practical hybrid bike that can perform well on both road and light off-road surfaces. It has a steel frame, a suspension fork, linear-pull brakes, and 21-speed gears. It also comes with a rear rack and fenders. It is suitable for beginners who want to commute or cruise around the city.
Schwinn Discover Women’s Hybrid Bike
This is a hybrid bike that combines the features of a road bike and a mountain bike, with a comfortable saddle and a rear rack. It has an aluminum frame, a suspension fork, linear-pull brakes, and 21-speed gears. It is suitable for women who want a versatile and reliable bike.
Diamondback Overdrive 29 2
This is a reliable and responsive mountain bike with a suspension fork and hydraulic disc brakes. It has an aluminum frame, a RockShox fork, Shimano brakes, and 24-speed gears. It is suitable for beginners who want a quality and durable bike for trail riding.
Cycling accessories that you need:
Bike Helmet.
A helmet is a must-have accessory for your safety and protection. You need to choose a helmet that fits your head size and shape and meets the safety standards of your country or region. You can buy a helmet from a local bike shop, an online bike store, or a sports retailer. Some of the best helmets for beginners are Giro Fixture MIPS, Bell Formula, and Specialized Align II.
Bike Gloves.
Gloves are useful accessories for your comfort and grip. You need to choose gloves that fit your hand size and shape and match your riding conditions and preferences. You can buy gloves from a local bike shop, an online bike store, or a sports retailer. Some of the best gloves for beginners are PEARL iZUMi Cyclone Gel, Fox Ranger Gel, and GOREWEAR M Gore Windstopper8.
Cycling Jersey.
Clothing is important for your comfort and performance. You need to choose a cycling jersey that fits your body size and shape and suits your riding style and weather. You can buy clothing from a local bike shop, an online bike store, or a sports retailer. Some of the best clothing for beginners are Baleaf Men’s Cycling Shorts, Santic Women’s Cycling Jersey, and Spotti Men’s Cycling Jacket.
Bike Lights.
Lights are essential accessories for your visibility and safety. You need to choose lights that are bright, durable, and easy to mount and remove. You can buy lights from a local bike shop, an online bike store, or a hardware store. Some of the best lights for beginners are the Ascher USB Rechargeable Bike Light Set, Vont ‘Scope’ Bike Light, and the Cygolite Metro Plus 800.
Bike Lock.
A lock is a necessary accessory for your security and peace of mind. You need to choose a lock that is strong, reliable, and easy to use. You can buy a lock from a local bike shop, an online bike store, or a hardware store. Some of the best locks for beginners are Kryptonite Evolution Series 4, Abus Bordo Granit X-Plus, and Master Lock Street Cuffs.
Bike Pump.
A pump is a useful accessory for your convenience and maintenance. You need to choose a pump that is compatible with your bike’s valve type and has a gauge and a hose. You can buy a pump from a local bike shop, an online bike store, or a hardware store. Some of the best pumps for beginners are the Topeak Joe Blow Sport III, the Vibrelli Mini Bike Pump, and the Lezyne Micro Floor Drive.
Enjoy The Benefits Of Cycling
The benefits of cycling are more than a hobby and an exercise. It offers many benefits, such as weight loss, health improvement, mood enhancement, and lifespan extension. Cycling is also simple, flexible, effective, and sustainable, as you can choose the type, intensity, and frequency of cycling that suit you and your goals.
However, cycling also has some disadvantages, such as difficulty, discomfort, risk, and addiction, that you should be aware of and cope with effectively. You also need to choose the right bike and accessories that fit your needs and preferences and buy them from the right place. By following the tips and recommendations we shared in this article, you can start your cycling journey and enjoy the benefits of cycling for your body and mind.