Biking for exercise
dmcforthewin
Posts: 135 Member
Hey guys! I have been power walking and doing some water aerobics for a while, as my main daily exercise. I am wondering if anyone does only cycling, whether at home or outdoors, as your only exercise? I bought a bike and want to use it for maybe 45-60 minutes, 5-6 days a week. However, I am wondering if that would be an adequate exercise by itself. I will ride at a decent pace, so more then just a leisurly stroll. Thanks!
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I don’t use my bike exclusively for exercise but I do use it. It’s definitely a good way to get a decent workout especially if you pedal hard!! I posted just the other day and I seem to be getting about 500 + calories used per hour. Definitely a decent calories out!
Try to pedal continuously-limit downhill coasting etc to enhance the workout part.
It is one of the few workouts I can do for a long time without becoming bored. So much to see out there! Enjoy the new ride!!3 -
Personally the stationary bike and walking outdoors are my only two exercises thus far, and they're working out for me. Biking I do 45-60 min 5-6 days a week as well. It helps to offset excess calories. I've already seen a 13 Lb weight loss.6
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Biking has always been my primary source of exercise either indoor or outdoor. My indoor rides are usually 30 -60 minutes very high intensity burn from 300-550 calories. Outdoor riding varies, but is usually 90 - 150 minutes and burn depends on terrain. Either way I love it. 5 years ago biking combined with strength training 3 days a week got me down to 18% body fat. Unfortunately, I got sick and things went to hell. Best of luck.3
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Thanks! I also agree, that cycling is a fun and enjoyable exercise. I don't mind walking, but I get bored, if I'm just going around and around on a community park path, rather then some hiking trails. I think 500 calories for an hour of biking sounds great!Onedaywriter wrote: »I don’t use my bike exclusively for exercise but I do use it. It’s definitely a good way to get a decent workout especially if you pedal hard!! I posted just the other day and I seem to be getting about 500 + calories used per hour. Definitely a decent calories out!
Try to pedal continuously-limit downhill coasting etc to enhance the workout part.
It is one of the few workouts I can do for a long time without becoming bored. So much to see out there! Enjoy the new ride!!Onedaywriter wrote: »I don’t use my bike exclusively for exercise but I do use it. It’s definitely a good way to get a decent workout especially if you pedal hard!! I posted just the other day and I seem to be getting about 500 + calories used per hour. Definitely a decent calories out!
Try to pedal continuously-limit downhill coasting etc to enhance the workout part.
It is one of the few workouts I can do for a long time without becoming bored. So much to see out there! Enjoy the new ride!!
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That's awesome about your weight loss, just from biking alone. Your biking routine sounds about what I will be doing. Wishing you the best with your continued biking and weight loss journey!kentbray78 wrote: »Personally the stationary bike and walking outdoors are my only two exercises thus far, and they're working out for me. Biking I do 45-60 min 5-6 days a week as well. It helps to offset excess calories. I've already seen a 13 Lb weight loss.
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First, sorry about your unfortanate past health issue. I hope you are past it and doing better. You sound as if you're getting a pretty good workout from biking. I hope to work up to that at some point. I haven't been on a bike in a long, long time. I just got bored with what I was doing, so wanted a change. They say biking is fun!pridesabtch wrote: »Biking has always been my primary source of exercise either indoor or outdoor. My indoor rides are usually 30 -60 minutes very high intensity burn from 300-550 calories. Outdoor riding varies, but is usually 90 - 150 minutes and burn depends on terrain. Either way I love it. 5 years ago biking combined with strength training 3 days a week got me down to 18% body fat. Unfortunately, I got sick and things went to hell. Best of luck.
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Biking is fun. I think the wind in my face is my favorite thing. It gives a sense of freedom.3
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Adequate for your suggested cardio but not for your suggested resistance training.
Happy pushing!3 -
I would have to agree with you! While I do like summer (when it's not crazy hot), I am looking forward to early fall and biking. I think for me, fall is my favorite time of the year.pridesabtch wrote: »Biking is fun. I think the wind in my face is my favorite thing. It gives a sense of freedom.
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No it's not my only exercise but cycling is my primary exercise (especially during lockdown).
"Adequate" - for what goals?
It can help you achieve great CV fitness, strong legs, provide a huge range of fitness challenges, be hugely enjoyable, be social, help the environment by reducing car use, great for exploring - but what else are you hoping for?
(It also means I have a far higher calorie allowance.)
You will find many MyFitnessPal cyclists here
https://community.myfitnesspal.com/en/discussion/10805489/august-2020-biking-cycling-bicycling-bike-bicycle-unicycle-tricycle-challenge#latest
And also on Strava here
https://www.strava.com/clubs/mfp-cycling-challenge-group-1792870 -
I use cycling as my only exercise. I commute to work when possible and go on my rides few times a week. Those are a minimum of 31 miles, go longer when i have more time. Yes, it burns about 500 calories/hour. Cycling is pure love for me ever since I was a kid, i love open road in front of me, scenery around is added bonus. I'm lucky to live where i can ride year around. I don't enjoy indoor training much, although i do have a trainer.1
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Thanks for sharing! Will check out the links.No it's not my only exercise but cycling is my primary exercise (especially during lockdown).
"Adequate" - for what goals?
It can help you achieve great CV fitness, strong legs, provide a huge range of fitness challenges, be hugely enjoyable, be social, help the environment by reducing car use, great for exploring - but what else are you hoping for?
(It also means I have a far higher calorie allowance.)
You will find many MyFitnessPal cyclists here
https://community.myfitnesspal.com/en/discussion/10805489/august-2020-biking-cycling-bicycling-bike-bicycle-unicycle-tricycle-challenge#latest
And also on Strava here
https://www.strava.com/clubs/mfp-cycling-challenge-group-179287
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It's great to hear others who chose cycling, as their main exercise. I wasn't sure if it was enough, but I guess it is. I'm just trying to reach my weight loss goals, which I'm not far off right now.I use cycling as my only exercise. I commute to work when possible and go on my rides few times a week. Those are a minimum of 31 miles, go longer when i have more time. Yes, it burns about 500 calories/hour. Cycling is pure love for me ever since I was a kid, i love open road in front of me, scenery around is added bonus. I'm lucky to live where i can ride year around. I don't enjoy indoor training much, although i do have a trainer.
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I was a runner and did gym strength and yoga workouts. Then I was hobbled due to a femoral stress fracture in Feb and then decided to get a Peloton since I was told I could do non-weight bearing exercise only for 3 months - no walking or running for fitness, only swimming or cycling. I had lost almost 20 lbs at that point due to MFP and exercise and refused to go back. Well....I am totally, completely obsessed. I burn a crap load of calories, do all types of rides, love the strength, yoga, stretching and running content (was cleared to run again) and have actually found some really great groups and virtual friends which is nice since I am an extrovert living during a pandemic.
I still love being outdoors so I will cross train but I never pushed my self running like I do on the bike....I have never sweated so much and I live in TX haha. But since its non-weight bearing, I will run and do strength....its not enough for bone density prevention.3 -
Thanks for sharing your experiences. Also, I don't live in Texas, but I have visited North Dallas in the summer. You are right, it's HOT!0
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It's not good for bone density as only workout. Not much for the upper body either.
Hence I run too. Winter lift.1 -
I try to do outdoor walking for about 30-45 minutes to get my steps in and 30-45 of indoor biking either in one day if I’m feeling motivated😬 or on alternate days. I really wanted the Peloton bike but was too expensive so got a decent bike at Costco and been using the Peloton app. Love the app so much!!! Too bad we can’t convert the time on the bike to steps🤣0
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Never heard of Pelton. Will have to look that one up.I try to do outdoor walking for about 30-45 minutes to get my steps in and 30-45 of indoor biking either in one day if I’m feeling motivated😬 or on alternate days. I really wanted the Peloton bike but was too expensive so got a decent bike at Costco and been using the Peloton app. Love the app so much!!! Too bad we can’t convert the time on the bike to steps🤣
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Not my only exercise, but a key exercise.
Now that it's summer, I combine cycling with swimming (pool and ocean), as I ride to the beach (I live in coastal NJ). In winter, I combine cycling (when able to get out) with gym work. In the Autumn, I tend to focus on my longer, adventure-type rides. I also occasionally do light hiking or walking.
Male, aged 66yo, some underlying physical conditions impacting performance, I've been back to cycling 3rd year now after decades away. Retired from a sedentary IT career with extensive travel which did my body no good. I have lost about 70lbs through this activity combined with some dietary moderation (nothing too extreme), but this year has been a bit of a plateau, with, of course, covid lockdown. I am hoping to do 1 or 2 overnight car-camping excursions to bike trails nearby the campgrounds this Autumn (with covid, I won't be staying in hotels/etc.).
I ride a trail bike 50/50 on-road/off-road, 80/20 paved/unpaved, and have carried the bike to ride all over NJ north to Ontario and south to FL Keys and a number of points between. In addition to physical benefits, my outlook and disposition has improved greatly (there are innumerable internet memes about cycling and attitude adjustment).
I heartily recommend riding if it works for you. In addition to whatever else you prefer/enjoy. Good luck.
Pic is in the Gateway National Rec Area, Sandy Hook Unit, NJ, in February of this year.
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First, love your bike! Thanks for sharing. You sound like a busy person. I have not been on a bike in 35 years. I hope I can still ride one. Lol Can't wait to get my bike and start exploring, as you seem to have with your bike. What type of bike is yours?Not my only exercise, but a key exercise.
Now that it's summer, I combine cycling with swimming (pool and ocean), as I ride to the beach (I live in coastal NJ). In winter, I combine cycling (when able to get out) with gym work. In the Autumn, I tend to focus on my longer, adventure-type rides. I also occasionally do light hiking or walking.
Male, aged 66yo, some underlying physical conditions impacting performance, I've been back to cycling 3rd year now after decades away. Retired from a sedentary IT career with extensive travel which did my body no good. I have lost about 70lbs through this activity combined with some dietary moderation (nothing too extreme), but this year has been a bit of a plateau, with, of course, covid lockdown. I am hoping to do 1 or 2 overnight car-camping excursions to bike trails nearby the campgrounds this Autumn (with covid, I won't be staying in hotels/etc.).
I ride a trail bike 50/50 on-road/off-road, 80/20 paved/unpaved, and have carried the bike to ride all over NJ north to Ontario and south to FL Keys and a number of points between. In addition to physical benefits, my outlook and disposition has improved greatly (there are innumerable internet memes about cycling and attitude adjustment).
I heartily recommend riding if it works for you. In addition to whatever else you prefer/enjoy. Good luck.
Pic is in the Gateway National Rec Area, Sandy Hook Unit, NJ, in February of this year.
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i wrote a big answer, but it's late here and i accidentally left the page, which lost it. will reply tomorrow.
thanks for your kind words.1 -
i wrote a big answer, but it's late here and i accidentally left the page, which lost it. will reply tomorrow.
thanks for your kind words.
Got distracted yesterday ... apologies for reply later than I had promised. Keeping it shorter this time: my bike is a model year 2018 Trek X-Caliber 9 that my family bought for me as a Christmas/retirement gift in Dec 2017. "Go ride, it'll be good for you," they said, and were right. I made some mods to the bike to fit my 50/50 onroad/offroad, 80/20 paved/unpaved anticipated ride profile: semi-slick Schwalbe Big Apple 29x2.35 tires to replace the stock Bontranger knobbies, Ergon GP-4 bar-end grips (to reduce hand numbness and provide more hand positions, similar to my decades-previous drop-bar experience), a more "comfortable" saddle (which, because I've lost a lot of mass in my "nether regions," plus tightened up the muscles there, I'm considering replacing for better performance), and a few others, more minor.
I bike for exercise, yes. I've lost 70-ish pounds, have more to go, and improved my cardio and strength tremendously. It is one aspect of my exercise/health program. For instance, as I live near to the beach here in NJ, I yesterday did my usual summertime routine - ride to/from the beach and then swim (pool and ocean) for additional exercise and fun.
I ride for enjoyment and other non-exercise reasons as well. Both components are equally important to me. I hadn't ridden in decades myself, but in the old days I was pretty active on a 1980s Fuji road tourer. So this bike configuration was a big change for me. Riding 1-2 miles, at first, was a big deal; no longer. My full description of my riding sounds pretty busy, but there's a lot more I can and want to do. Who would have thought retirement would be so busy, LOL?
Good luck in your pursuits!1 -
MTBs and trail riding will give you great arms
A popular saying is 'a good ride is like a mini holiday'. It is oh so true. Enjoy yourself This is a bit OTT but the gist is there https://www.pedalchile.com/blog/mtb-muscles#:~:text=The biceps help stabilize the,absolutely vital during mountain biking.
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I got a bike 2 years ago after 30+ Years without one. I was able to ride again immediately. It took a little while to get completely comfortable with it, but I’d never had a bike with more than 3 gears before this. I’ve ridden about 1500 miles since then! I’m not fast or strong on hills, but I sure have fun!dmcforthewin wrote: »First, love your bike! Thanks for sharing. You sound like a busy person. I have not been on a bike in 35 years. I hope I can still ride one. Lol Can't wait to get my bike and start exploring, as you seem to have with your bike. What type of bike is yours?Not my only exercise, but a key exercise.
Now that it's summer, I combine cycling with swimming (pool and ocean), as I ride to the beach (I live in coastal NJ). In winter, I combine cycling (when able to get out) with gym work. In the Autumn, I tend to focus on my longer, adventure-type rides. I also occasionally do light hiking or walking.
Male, aged 66yo, some underlying physical conditions impacting performance, I've been back to cycling 3rd year now after decades away. Retired from a sedentary IT career with extensive travel which did my body no good. I have lost about 70lbs through this activity combined with some dietary moderation (nothing too extreme), but this year has been a bit of a plateau, with, of course, covid lockdown. I am hoping to do 1 or 2 overnight car-camping excursions to bike trails nearby the campgrounds this Autumn (with covid, I won't be staying in hotels/etc.).
I ride a trail bike 50/50 on-road/off-road, 80/20 paved/unpaved, and have carried the bike to ride all over NJ north to Ontario and south to FL Keys and a number of points between. In addition to physical benefits, my outlook and disposition has improved greatly (there are innumerable internet memes about cycling and attitude adjustment).
I heartily recommend riding if it works for you. In addition to whatever else you prefer/enjoy. Good luck.
Pic is in the Gateway National Rec Area, Sandy Hook Unit, NJ, in February of this year.
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Wow, everything in your post was well said. If only I could write as well as you did in your reply. I wish I lived near the beach, now that I am getting a bike. I lived near Fort Myers Beach in SW Florida years ago, but didn't have a bike back then. However, I live in Tn, so I can at least enjoy the hills and mountain/park biking trails. Thanks for sharing everything and sorry I am replying to you late. Sometimes I get so busy, that I forget to check messages, when I am logging my food.i wrote a big answer, but it's late here and i accidentally left the page, which lost it. will reply tomorrow.
thanks for your kind words.
Got distracted yesterday ... apologies for reply later than I had promised. Keeping it shorter this time: my bike is a model year 2018 Trek X-Caliber 9 that my family bought for me as a Christmas/retirement gift in Dec 2017. "Go ride, it'll be good for you," they said, and were right. I made some mods to the bike to fit my 50/50 onroad/offroad, 80/20 paved/unpaved anticipated ride profile: semi-slick Schwalbe Big Apple 29x2.35 tires to replace the stock Bontranger knobbies, Ergon GP-4 bar-end grips (to reduce hand numbness and provide more hand positions, similar to my decades-previous drop-bar experience), a more "comfortable" saddle (which, because I've lost a lot of mass in my "nether regions," plus tightened up the muscles there, I'm considering replacing for better performance), and a few others, more minor.
I bike for exercise, yes. I've lost 70-ish pounds, have more to go, and improved my cardio and strength tremendously. It is one aspect of my exercise/health program. For instance, as I live near to the beach here in NJ, I yesterday did my usual summertime routine - ride to/from the beach and then swim (pool and ocean) for additional exercise and fun.
I ride for enjoyment and other non-exercise reasons as well. Both components are equally important to me. I hadn't ridden in decades myself, but in the old days I was pretty active on a 1980s Fuji road tourer. So this bike configuration was a big change for me. Riding 1-2 miles, at first, was a big deal; no longer. My full description of my riding sounds pretty busy, but there's a lot more I can and want to do. Who would have thought retirement would be so busy, LOL?
Good luck in your pursuits!
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Thank you! I would love for my biking to tone up my arms some. Hopefully it will. I live in Tn, so we do have lots of hills with our trails and I could head to the mountains which aren't far either.MTBs and trail riding will give you great arms A popular saying is 'a good ride is like a mini holiday'. It is oh so true. Enjoy yourself This is a bit OTT but the gist is there https://www.pedalchile.com/blog/mtb-muscles#:~:text=The biceps help stabilize the,absolutely vital during mountain biking.
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pridesabtch wrote: »Biking is fun. I think the wind in my face is my favorite thing. It gives a sense of freedom.
Me too! I go with friends and often on my own. We bike on trails and drive to get to other trails for variety. The sense of freedom and being out in nature is food for the soul, as well as the calories burned. I love it! Since COVID there's been a huge increase of people biking. For me walking is too boring, I have never liked it unless it's hiking on trails.0
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