Biking, whether recreationally or for the purpose of a workout, is a great way to get effective cardio exercise. It's a flexible activity that can work for almost everyone with basic mobility, as the biker can control how fast he goes, how far the total distance will be and how long the workout will last. Additionally, biking is a great way to get from one place to another while incorporating cardio work and positively impacting the environment.
Health Benefits
Bicycling has proven, clinically documented health benefits. According to the Mayo Clinic, incorporating bicycling and other aerobic workouts into your exercise routine can reduce the risk of high blood pressure, high cholesterol, osteoporosis, cancers and type-2 diabetes, among other ailments.
Intensity
Biking provides cardiovascular benefits regardless of how fast you go. The Centers for Disease Control and Prevention recommend that all healthy adults get a minimum of two and a half hours of moderate-intensity physical activity or one hour and 15 minutes of vigorous-intensity physical activity every week. Light, recreational bicycling counts toward your total amount of moderate activity, and faster biking that keeps your heart rate elevated and works muscles more intensely counts as vigorous exercise.
Impact
Biking offers all of the benefits of an intense cardio workout---sustained elevated heart rate, calorie burn, muscle toning and active physical movement---with minimal impact. Other cardio activities such as sprinting and jogging can be hard on the knees or result in strain to some parts of the body, but biking protects the knees by keeping them in fluid, smooth motion. To put minimal pressure on your knees when you ride your bike, take it to a bike shop and have your seat professionally fitted. This will allow you to sit at a height that won't strain your lower body.
Weight Management
As with most cardio exercises, biking can help you lose weight and keep it off. According to the International Bicycle Fund, commuters who begin to ride their bicycles to and from work instead of driving lose an average of 13 pounds during their first year of bike commuting.
Other Effects
Recreational bicycling can have a therapeutic effect on the body and mind. The healthy-living organization Care2 reports that even moderate or light bicycling stimulates the brain to produce endorphins, which boost your overall mood and serve to relax the body and mind. Outside cycling may stimulate the production of even more endorphins because it allows the biker to leisurely observe the scenery and enjoy the perks of a natural environment.
