Cycling is ideal for becoming fit or staying fit. But how often, how long and how intensely you should cycle so that you can do it?
What does it actually mean to be fit? According to the word, “fit” (from the English) initially means nothing more than “fitting”. However, we usually understand “fit” as a certain state of training that is not only healthy, but also makes it easier for us many everyday things – for example, just catching a tram or playing with the children. Last but not least, a basic fitness can be a basis for more ambitious training or sporty destination (a long bike tour, a 10-kilometer run or the like).
Cycling is generally very suitable to become fit or stay fit, because it trains our endurance, most large muscle groups, is easy to joint and, as far as the intensity is concerned. Numerous studies also show that cycling is healthy and a good option to build fitness. But who should and how long and how long cycling is very individual and depends primarily on the current training and health state.
Beginners should (can) cycle so often and so quickly and so quickly:
Let us assume that you want to do something for your fitness after a long sports break. It is best to start with an inventory: snap your bike and drive a round to see how long you get through and at what pace. If you have not exercised or never had a regular sport or prevails for a long time, you should first clarify whether and how you can burden your cardiovascular system beforehand.
After your inventory, you should slowly start your training. In the beginning, it is enough for beginners: cycling around three times a week for 20 to 30 minutes on the level.
Now for the right intensity and the right pace: For (return) beginners: Inside: If you have just as much air when driving, that you could talk, then you are correct. If you want, you can of course also train with a pulse knife, where the heart rate to be striven for is about 120 to 130 strokes per minute. However, since the stress rake frequency is very individual and depends on many factors such as age, training status, etc., the intensity control over the “entertainment test” works at least as well.
If you drive on the level, you will probably reach a speed of around 18 to 20 kilometers per hour with windbill.
Building fitness means: building new habits
Incidentally, this training area is called the basic area, and that is exactly your most important goal: lay a solid foundation for your fitness. Especially at the beginning, the continuity is crucial – so try to cycle three times a week – if it is only 15 minutes, it is still better than not driving at all. So you can find a solid rhythm and every time you will find it easier to cycle.
According to studies, it can take up to three months for new habits to be integrated into your life so that they fall as easy to brush your teeth – so stay tuned!
If you then manage to hold out about 30 to 40 minutes in the basic area three to four times a week, you have set up a solid basic fitness. So you can also reach the movement target of at least 150 minutes per week recommended by the WHO. Once you have reached this basic level of fitness, you can of course always increase your training depending on what goals you have.
Combine cycling with strength training
Cycling is very good endurance training. However, it is also important for our health and fitness to train our strength. With the aging, we otherwise dismantle muscle mass, which can lead to back pain and Co., but also promotes weight gain – because muscles also consume energy and thus calories. In addition, strength training also improves your performance on the bike.
For this, 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. Because classic exercises such as pushups or squats are very effective and everyone: R can easily do them at home.
Tip: There are many practical apps with short workouts in which the entire body is strengthened, for example the free app Seven-7 minutes training (for Apple or Android devices). There you get suggestions for exercises and – particularly important for beginners: inside – the right exercise designs are shown to you.
Motivate yourself
Endurance training on the bike does you, if you do it regularly several times a week in the basic area, fit – combined with a little strength training, you create the optimal conditions to stay healthy and strong down to old age. That all sounds a lot? Then just make shorter cycling, because a bit of regular movement is better than none – and often the desire for more cycling comes all by itself.
Finally a little tip: Since staying tuned is often a question of motivation, you can consider what motivates you to swing you on the bike. An example: from time to time you go by bike to work instead of by car or public. So you save money, do something for your fitness and the environment. Or you collect kilometers and try to achieve a certain annual goal – you can do it, you have earned a little reward.
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