Cycling is an excellent way to get or stay fit. But how often, how long and how intensively should you cycle to achieve this?
What does it actually mean to be fit? According to the word “fit” (from English) means nothing other than “suitable”. However, we generally understand “fit” as a certain level of training that is not only healthy, but also makes many everyday things easier for us – for example, just catching a tram or playing catch with the children. Last but not least, basic fitness can be a basis for more ambitious training or sporting goals (a long bike ride, a 10-kilometer run or similar).
Cycling is generally very good for getting or staying fit because it trains our endurance and most large muscle groups, is gentle on the joints and, in terms of intensity, can be easily dosed. Numerous studies also show that cycling is healthy and a good option for building fitness. But who should cycle, how often and for how long is very individual and depends primarily on your current training and health status.
This is how often and how quickly beginners should (be able to) cycle.
Let’s assume that you want to do something for your fitness again after a long break from sports. The best thing to do is to start with an inventory: grab your bike and go for a ride to see how long you can last and at what pace. If you have not exercised regularly for a long time or have never done so and/or have previous illnesses, you should first clarify with your doctor whether and how you can put strain on your cardiovascular system.
After taking stock, you should start your training slowly. In the beginning, it is enough for beginners to cycle on the plain for 20 to 30 minutes about three times a week.
Now about the right intensity and the right pace: For (re-)beginners: If you have just enough air to hold a conversation while riding, then you are doing the right thing. If you want, you can of course also train with a heart rate monitor; the desired heart rate for most people is around 120 to 130 beats per minute. However, since the heart rate during exercise is very individual and depends on many factors such as age, training level, etc., intensity control via the “entertainment test” works at least as well.
If you drive on the plain, you will probably reach a speed of around 18 to 20 kilometers per hour when there is no wind.
Building fitness means building new habits
By the way, this training area is called the basic area, and that is exactly your most important goal: laying a solid foundation for your fitness. Consistency is crucial, especially in the beginning – so really try to cycle three times a week – if it’s only 15 minutes, that’s still better than not cycling at all. This will help you find a steady rhythm and it will become easier for you to start cycling every time.
According to studies, it can take up to three months for new habits to become so integrated into your life that they become as easy as brushing your teeth – so stick with it!
If you manage to do around 30 to 40 minutes in the basic area three to four times a week without any problems, you have built up solid basic fitness. This will help you achieve the WHO-recommended exercise goal of at least 150 minutes of exercise per week. Once you have reached this basic level of fitness, you can of course always increase your training, depending on your goals.
Combine cycling with strength training
Cycling is a very good endurance training. However, it is also important for our health and fitness to train our strength. As we get older, we otherwise lose muscle mass, which can lead to back pain etc., but also promotes weight gain – because muscles use energy and therefore calories even when at rest. Strength training also improves your performance on the bike.
About 10 to 15 minutes two to three times a week are enough. And you don’t have to go to the gym or buy any equipment. Classic exercises such as push-ups or squats are very effective and anyone can easily do them at home.
Tip: There are many practical apps with short workouts that strengthen the entire body, for example the free app Seven – 7 minute workout. There you will get suggestions for exercises and – particularly important for beginners – you will be shown the correct way to perform the exercises.
Motivate yourself
Endurance training on the bike, if you do it regularly several times a week in the basic area, will make you fit – combined with a little strength training, you will create the optimal conditions for staying healthy and strong well into old age. Does that all sound like a lot? Then just take shorter bike rides, because even a little bit of regular exercise is better than none – and often the desire to cycle more comes naturally.
Finally, a little tip: Since sticking with it is often a question of motivation, you can think about what motivates you to get on the bike. An example: You sometimes cycle to work instead of taking the car or public transport. This way you save money, do something for your fitness and the environment. Or you collect kilometers and try to achieve a certain annual goal – if you achieve that, you deserve a small reward.
Read more on Techzle\.com:
- When an e-bike is worthwhile – and when not
- Instead of a car: These are our current cargo bike favorites
- 5 bicycle mistakes you should definitely not make
** marked with ** or orange underlined Links to sources of supply are partly partner links: If you buy here, you are actively supporting Techzle\.com, because we then receive a small part of the sales proceeds. More info.