Cycling

You won't see much, if any, change from 5-7 miles at 10mph. Your legs and lungs will get a little stronger, but not visibly so.

I'd recommend going to a local bike shop and test-riding some bikes to see what is comfortable to sit on (handlebars and seat wise, although you can always upgrade the seat). Since you're not looking to go crazy fast, you might enjoy either a beach cruiser or a hybrid type bike. They have you sit a bit more upright than road bike drop bars, which is good/safer for city riding--it gives you better control and makes it a bit more natural to look around for obstacles/cars/pedestrians etc. Also, most of them have attachment points on the rear wheel to add a rack and basket if you want to bike for errands.

Make sure to get a good bike helmet, too!

Oh, I think it's awesome! My bike commute is similar--speed restricted, although probably not nearly as pretty as your ride. My commuter is an old hybrid with fenders and a rack. I'm basing my thoughts on that kind of ride as exercise based on my experience. I do find my legs feel it after I come back from vacation, or not riding during the iciest part of the winter. So there is a certain amount of strength there. But you're not going to get sprinter thighs from it!

What a cyclists legs look like after a 250km stage in the Tour de France..

MerMandy17 wrote: »

My employer has an on site gym that I use during the week when I'm in the office but cannot work out on weekend or when I telecommute. So the cycling is my workout those days plus it's a half mile walk to the bike rental rack, and I do yoga as stretching before and after for about ten minutes each. I guess I'm just curious if I'll see toning only on the lower half or of your core and arms get any sort of benefit.

If you start to increase the distance you ride, and the intensity of your rides ... you will see a difference.

I build quite reasonable quad muscles with cycling, but it takes regular riding 5+ days a week including intervals, hill climbs, and relatively brisk distance cycling.

As for your core and arms ... cycling will do next to nothing for those. It will do a little bit, but nothing significant. The only time I've noticed that my core has had any sort of workout was riding stoker on our tandem over a long distance (100 miles in a day). There's a balance thing that's a bit different on a tandem than on a single bicycle. The only times I've noticed that my arms were sore was if I had my bicycle set up incorrectly.

i started cycling about six weeks ago in much the same fashion you're describing - Nashville has tons of greenways and a pretty ubiquitous bike rental outfit, so I signed up for an annual membership and started riding...slow at first, as a result of being a sedentary fata$$ for most of the last few years, but I've worked my way up quite a bit. yesterday, i managed over 17 miles with a short break in the middle.

the "short breaks" are due to a policy the bike rental outfit has that enforces extra charges for time over an hour. so i can check the bike out as often as i want, as many days as i want, but i can only have it out for an hour at a time if i don't want to incur extra charges.

i've lost 37 pounds since Memorial Day weekend, though, via a combination of calorie deficit, walking, and hitting the bikes. at some point, i'll definitely be buying a decent one so I don't have the time and location constraints.

i've been going somewhat easy on myself in the workout department, because I just don't have that much confidence in my physical health, and i've been pacing myself as such.

i can feel a difference since i started this regimen, for sure - but i'm not sure how much of that i can attribute strictly to biking alone...it's definitely important to me, though.

I would advise get an "off road" capable bike. That way you can ride it on the pavement or trail. Riding off road gives you a lot of training with less speed or distance , and less motor vehs.
I think biking helps your overall health. Good non impact calorie burner. You'll see more improvement in your legs and cardio. You can always incorporate push ups or other upper body into or after your ride for upper body strength.
10 mph is fine starting out. You will get faster and more at home on the bike and in traffic. Be patient with yourself. Any speed you do on the bike is better than the TV.
Do some research and get a bike that fits YOU. A bad fit and you probably won't stay with it.
Ditto on the Helmet. Ride safely.
Enjoy

I lived in Tampa for 5 years. You'll see muscle change if you do it enough and go fast enough. Velendrome cyclists have some huge legs! I'd recommend getting a low end mountain bike. You're not concerned about going fast on pavement and mountain bike tires and suspension is more forgiving if you do hit a big bump in the road. If you feel a little adventurous you can even take it out to Flatwoods, Balm Bouyette, or Alafi; all have easy (green) and flat mountain bike trail options.

Do not get a mountain bike unless you plan to go off road. I love off road riding, but it's harder to do in the city (I used to bike a lot on my parent's property). I wouldn't personally get a hybrid, as I feel specialized is better, but you may like it. They tend to have wider seats, and a softer ride.

As far as muscle gains, yes. You can get pretty pumped legs. I like to supplement my bike rides with body weight exercises after, but that's just because I enjoy it.