Cycling is a pleasant activity that contributes to the change of our body. What is really happening? Some changes are external, such as weight loss and the development of leg muscle mass, while others are not visible but we feel them, for example, we sleep better. Several studies have shown that people who cycle 30 minutes a day have a longer life expectancy than those who do not exercise. The reason is a series of internal transformations that occur in our body.
- Internal Body changes
The most important change is the improvement of the cardiorespiratory. Our heart becomes stronger and bigger, and becomes more efficient during exercise and rest. Lower heart rate and lower blood pressure reduce the risk of heart attack. The increased capacity of the lungs makes us breathe better. It takes more time to get tired because our muscles are well oxygenated as the blood efficiently carries more oxygen to the muscles and quickly removes the waste energy of burning (carbon dioxide).
The mitochondria in our cells are responsible for converting carbohydrates, fats and proteins into energy. When we ride a bike, we tell our body that we need energy, which makes it produce more mitochondria to give us what we ask for. In addition, if we follow a training program, our muscles will function more efficiently and will adapt the muscle fibers and mitochondria.
The quality of sleep improves when we ride a bike. This is due to several factors. On the one hand, exercise makes you tired and the body needs to recover – something that happens when we sleep. Cycling also lowers levels of cortisol (the main stress hormone), which helps you sleep better.
Vitamin D, which is produced thanks to exposure to sunlight while cycling, is essential for good mood and sleep. A study by Stanford University School of Medicine found that cycling for 20-30 minutes a day helped people with insomnia and increase the number of hours they slept.
The immune system also benefits from cycling. It is easier to overcome diseases or infections with a healthy heart and lungs, good sleep and good mental health.
However, the internal changes are deeper. You may have heard of T cells in the aftermath of the COVID-19 pandemic. These are special lymphocytes that play an important role in the ability of our immune system to adapt and fight new infections. In this study, it was found that adult cyclists (between 55 and 79 years old) had more T cells than people of the same age who did not exercise. They also produced them at levels similar to the 20-year-olds.
The positive effects of cycling include reducing and preventing back pain. We strengthen the muscles of our back, especially the lumbar region, and therefore protect the spine.
At the same time there is an increase in metabolic rate. That’s why exercise like cycling makes us hungry. Reduction of fluid retention. Thanks to the movement of the legs while pedaling, but also as our body is activated, the blood flows faster, we sweat and get rid of all the fluids we retain if we do not move.
- External Body changes
Weight loss and strengthening and / or growth of the muscles of the legs and buttocks are the two most important external changes that cycling causes in our body. At first, just start cycling, even if it is just a commute or a 30 minute walk.
Cycling helps you lose weight, but pedaling does not work wonders on its own. What you eat is more important than how many hours you spend on the bike. Daily exercise, along with healthy eating habits, is the best formula not only to lose weight gradually, but also to maintain overall good health. Also, do not trust the scales as it can be quite insidious. It only gives you numbers without saying what your weight is: fat, muscle, fluid or stored glycogen.
The weight change depends on where each person starts and the type of exercise they do (intensity levels and duration). If you are just cycling for fun or cycling as a means of transportation you may notice a physical change over time while if you cycle for exercise the results will come faster.
Also, if you ride a bike for a long time, at some point you may find that you are “getting fatter” or even that you have gained weight. Then you can try to change the training methods to get your body out of the comfort zone. You can also modify your workouts by doing more intense workouts with breaks. This way every day will be different and you will push your body to adapt and improve.
A person who rides a bicycle will notice that his legs become thinner and stressed. A regular cyclist will have the main muscles of his legs more developed: the glutes, the calves and the quadriceps above all. afferents, hind thighs. The development of the leg muscles largely depends on the cycling training and the additional training in the gym. Keep in mind that cycling increases the muscles of the legs and buttocks, but does not really affect other parts of the body. That’s why it’s important to exercise the other muscle groups as well. Not for reasons of hypertrophy and increase their volume but to maintain an overall balance and not lose tone and strength in the upper body.
In conclusion, we do cycling to enhance our health, improve our muscles, control our weight, strengthen our cardiorespiratory system and improve our psychology.
