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USA Today
4 days ago
- Health
- USA Today
Yes, biking can be a lot of fun. But is it good exercise?
Yes, biking can be a lot of fun. But is it good exercise? Show Caption Hide Caption Improve gut health with these targeted exercises These targeted exercises can help with bloating, inflammation and gas. Reviewed Few summer activities are as popular as cycling. Whether you're going for a leisurely ride along a city bike trail, hopping on a mountain bike to practice stunts and explore nature or using your bicycle as a mode of transportation to and from the store or work, you're sure to spot other cyclists nearby. In fact, cycling is the third most popular recreational activity in the U.S. with more than 56 million Americans doing it in 2024 alone. But beyond being a lot of fun and good for one's mental health by improving social connections and spending time outside, is cycling actually good exercise? Here's how biking can be good for both your heart and your muscles, plus how to get the most out of a cycling workout. Is biking good exercise? Biking – or cycling, as it is more commonly called – "is considered an excellent form of exercise due to its numerous health benefits," says Dr. Michael Fredericson, director of the physical medicine and rehabilitation division of Stanford University. As a moderate-intensity aerobic exercise, it boosts cardiovascular health by elevating your heart rate, lowering your blood pressure, strengthening cardiac tissue, improving respiratory fitness and reducing your risk of heart disease. "It's also helpful in stabilizing blood glucose levels, lessening insulin resistance and lowering cholesterol by improving blood lipids," says Daryl Parker, emeritus professor of exercise science at Sacramento State University. Such benefits are among the reasons research shows "a strong relationship between commuter cycling and decreased all-cause mortality," says Fredericson. Cycling also builds endurance, releases feel-good hormones and improves flexibility and joint mobility. And the activity burns plenty of calories, with research from Harvard Medical School showing a 155-pound person burning 252 calories in just 30 minutes of moderate intensity cycling and close to 300 calories when doing so vigorously. The exercise also "enhances metabolic function," says Brad Schoenfeld, a professor of exercise science at Lehman College of the City University of New York, which means it's using more energy that other movements, leading to burning more fat stores for energy. This is why studies show that cycling can be helpful in preventing obesity and maintaining a healthy weight. What is aerobic exercise? And what are some examples? Does cycling build muscle? Along with such cardiovascular and weight management benefits, regularly riding your bike can also help you build muscle. While cycling involves muscle groups throughout most of the body, most growth occurs in the lower body and hip flexor muscles. "The quadriceps muscle group is particularly heavily engaged during pedaling," says Fredericson, "and the hamstrings are also activated." He points out that hip flexors are involved to aid with balance and stabilization and glute muscles are also strengthened. "And it's fair to say that upper body muscles such as the trapezius, latissimus dorsi and anterior deltoid are also engaged," he adds. Cycling accomplishes such growth through the force of resistance that propelling one's weight forward, but it also releases "chemicals known as metabolic stimuli in the muscle that can lead to an increase in muscle size," says Parker. What's more, the activity has the advantage of aiding in muscle growth and maintenance while still being a low-impact exercise – meaning it's unlikely to aggravate your bones and joints. At the same time, you're only likely to keep building muscle to a certain point before most of your time on a bike will be spent maintaining the muscles you already have. Because you're not able to keep adding more and more weight to the exercise, "cycling does not progressively overload your muscles," Schoenfeld says. "For continued increases in muscle size, a person would need to perform resistance training." Resistance vs. strength training? Learn how to build strength and muscle mass How often should I bike for exercise? Capitalizing on the cardiovascular and muscle-building benefits of cycling means participating in the sport regularly. The U.S. Centers for Disease Control and Prevention recommends adults get at least 150 minutes of moderate-intensity physical activity per week. Cycling is one of many exercises that qualify, but meeting this recommendation means doing it or other similar activities for at least 30 minutes a day, 5 days a week. No matter how often you engage in cycling, it's important to do so safely. "To stay safe while bike riding, wear a helmet, be visible with bright clothing and lights, follow traffic laws, use hand signals and be aware of your surroundings," advises Fredericson. He also recommends inspecting your tires, brakes and other components often to ensure they are in good working order and making sure your bike frame is the correct size for your body. Parker agrees, noting that local bike shops can be helpful with fitting you to the best size of bicycle. "And don't neglect learning how to handle your bicycle effectively," he adds. "The knowledge of how to stop quickly and dismount and how to make quick turns to avoid obstacles, other riders and automobiles are all important skills in staying safe."
USA Today
28-02-2025
- Health
- USA Today
Functional strength training provides many health benefits. But you need to be careful.
Functional strength training provides many health benefits. But you need to be careful. Show Caption Hide Caption How much does it cost to live longer? Canyon Ranch, a luxury wellness resort, offers extensive screenings and tests aimed at helping customers live longer and healthier lives. When it comes to increasing your levels of physical activity, anything is better than nothing. "I always tell my clients that the best exercise is the one you're willing to do," says Austin "Ozzie" Gontang, a licensed psychotherapist and the director of the San Diego Marathon Clinic. But sometimes it can be helpful to find forms of exercise that mimic activities you are already used to doing, which is the very philosophy behind functional strength training. "Functional strength training mirrors movements you do every day, which then increases your ability to perform those daily tasks with greater ease," says Gontang. Here's what functional strength training does is, and some more about its health benefits. What is functional strength training? Functional strength training, or FST, is an exercise regimen "designed to improve the strength and coordination of muscles used in daily activities and specific sports," says Dr. Michael Fredericson, director of the physical medicine and rehabilitation division of Stanford University. It uses movement patterns to aid balance, increase flexibility and improve neuromotor control, Fredericson explains, and does so through techniques that incorporate rotation, stretching, locomotion and level changes. There's a large amount of variation when participating in FST, however, as movements performed "will depend on the goal and abilities of the individual," says Brad Schoenfeld, a professor of exercise science at Lehman College of the City University of New York. Strength training is another important element of FST but is done differently because it doesn't focus on isolated muscle groups and instead emphasizes multi-joint movements, also known as compound exercise, to target a broader range of muscles. Some examples include variations of squats such as bodyweight squats, goblet squats and barbell squats. "These target several muscle groups across the lower body, including the quadriceps, hamstrings and glutes," says Fredericson. A variety of lunges, vertical and horizontal pressing and pulling and hip hinging are also common strength-based exercises, as are variations of push-ups that include standard push-ups, incline push-ups and decline push-ups. "Core stability exercises such as planks are also recommended in FST because they engage the abdominal muscles, lower back and shoulders," says Fredericson. A combination of all these workouts are often recommended in order to target a wider range of muscles. While one of the benefits of FST is that it requires minimal equipment by using bodyweight alone, "you can enhance FST by using tools like resistance bands, medicine balls, kettlebells and other free weights to add variety and challenge to your workouts," says Gontang. What muscles do squats work? How to correctly do a squat and the benefits for your body What are the benefits of functional strength training? Functional strength training provides many of the same cardiovascular and musculoskeletal benefits associated with any full-body exercise. As a form of resistance training, it can increase muscle mass, "which can improve body composition, increase bone mineral density, enhance insulin sensitivity and lower blood pressure," says Fredericson. He says FST can also reduce body fat, improve sports performance and aid cholesterol levels. "And this training can improve peak oxygen uptake, thereby increasing endurance," he adds. Gontang says that FST has also been shown to improve one's balance and coordination while also increasing flexibility. And by strengthening the muscles and joints used in everyday movements the way FST does, he adds, "you can also reduce your overall risk of injury." Resistance vs. strength training? Learn how to build strength and muscle mass What are the downsides of functional strength training? Regardless of which benefits you may be aiming for, it's important to be aware of the limitations associated with FST. "Injuries are a significant concern in functional strength training and are often associated with improper movement techniques or unsupervised use of equipment," says Fredericson. "Common injuries affect the shoulder and lumbar regions." Risks are also exacerbated with a type of FST known as high-intensity functional training and "specific exercises like burpees and squats," says Fredericson. He adds that certain medical conditions may also complicate the safety and efficacy of any form of resistance training, including functional strength training. Gontang similarly stresses the importance of clearing any health conditions or injuries with a healthcare provide "before you begin any new exercise regimen," and to "make sure you learn correct form and techniques from a trained fitness professional."
