Cycling is much more than a competitive sport or a challenge. It's also an activity that improves your health while having fun, even for those whose only ambitions are to admire the scenery or save money on their daily commute. Accessible, enjoyable, and efficient, regular cycling offers wide-ranging benefits for your heart, arteries, and overall well-being. Here's why cycling is a winning option and how to incorporate it into your routine without burning out.
By Guillaume Judas – Photos: depositphotos.com
A stronger heart, stronger health
Cycling is a real gift for your cardiovascular system. Cycling regularly strengthens your heart, making it more efficient. Like a well-oiled engine, it pumps harder.tage of blood with less effort, which lowers your heart rate, even at rest. Result? Less daily fatigue and better endurance.
What the science says: According to a study published in Circulation (Nordengen, S., et al. (2017). Cycling and cardiovascular health. Circulation, 135(24), 2357-2366), regular riding reduces the risk of cardiovascular disease in adults by 15 to 20%. By riding for just 30 minutes a day, five days a week, you improve your heart capacity and reduce the risk of heart attack. A good reason to adopt bike commuting, for example !
Blood pressure under control
High blood pressure is a major risk factor for heart disease. The good news is that cycling helps regulate it. By pedaling, you stimulate blood circulation, which reduces pressure on the walls of your arteriesIn the long term, this protects your heart and reduces the risk of complications.
What the science says: A meta-analysis from The Lancet (Cornelissen, VA, & Smart, NA (2016). Exercise training for blood pressure: a systematic review and meta-analysis. The Lancet, 387(10022), 957-965) shows that Aerobic-dominant activities such as cycling can reduce systolic blood pressure by an average of 4 to 8 mmHg, an effect comparable to certain medications.
Better circulation for light legs
When you pedal, your muscles work hardertagof blood, which improves circulation. This oxygenates your tissues better and prevents the sensation of heavy legs, often linked to poor circulation. In addition, Cycling reduces the risk of vascular disorders, such as varicose veins or thrombosis.
What the science says: A study from the University of Copenhagen (Gliemann, L., et al. (2018). Effects of cycling on vascular function. Journal of Applied Physiology, 125(3), 766-774) has shown that regular rolling improves endothelial function (the health of blood vessel walls), thereby reducing the risk of peripheral vascular disease.
Balanced cholesterol, protected arteries
Cycling acts as a natural regulator of your cholesterolIt increases "good" cholesterol (HDL) while reducing "bad" cholesterol (LDL). The result: less plaque in your arteries, which reduces the risk of heart attack or stroke.
What the science says: According to a study in The Journal of the American Heart Association (Wang, Y., et al. (2019). Cycling and lipid profile improvement. Journal of the American Heart Association, 8(14), e012051), regular cyclists have a healthier lipid profile, with a 10 to 15% increase in HDL after 6 months of regular practice.
An adapted, but progressive sport
Cycling is an activity that creates few shocks, ideal for all ages and fitness levels. Whether you are a beginner or an experienced athlete, you can practice it on the route or in the paths. However, To maximize benefits without risking overload, take a gradual approach :
- Beginners: Start with 20 to 30 minutes, 2 to 3 times a week, at a moderate intensity (you should be able to talk while pedaling).
- Intermediates: increase to 45 minutes to 1 hour, 3 to 4 times per week, incorporating varied routes (flat, slight hills).
- Advanced: Aim for 5 to 7 hours per week, with sessions including intervals or long runs to boost endurance.
- Experts: By riding 10 to 15 hours a week, you can prepare for competition goals with specific training. And even at an advanced age, sustained training is always preferable to a sedentary lifestyle. Doctors always talk about the health benefits-risk ratio, which almost always favors regular practice.
What the science says: Large-scale studies (Mandsager, K. et al., “Association of Cardiorespiratory Fitness With Long-term Mortality Among Adults Undergoing Exercise Treadmill Testing,” JAMA Network Open, vol. 1, no. 6, Oct. 2018, doi: 10.1001/jamanetworkopen.2018.3605) show that VO2 max, an indicator of cardiorespiratory fitness, is directly linked to mortality risk. An analysis of more than 122 patients reveals that individuals with low VO000 max have a significantly higher risk of death from all causes. Even a slight improvement in VO2 max, from low to moderate, can significantly reduce this risk.
Health tip: If you have risk factors (high blood pressure, diabetes, or a history of heart disease), consult a doctor before starting. A personalized training plan, possibly supervised by a coach, will help you progress without burning out.
Cycling is also good for morale
Beyond the physical benefits, cycling releases endorphins, reducing stress and improving mood. Riding in the countryside or in the city allows you reconconnect to your environment, a real plus for mental health.
What the science says: A study from The British Journal of Sports Medicine (Chekroud, SR, et al. (2020). Association between physical exercise and mental health. The British Journal of Sports Medicine, 54(10), 599-607) shows that regular riding reduces symptoms of depression and anxiety by 20 to 30% in adults.
How to integrate cycling into your life?
First choose the right bike. A bicycle of route, a gravel bike, a mountain bike, a hybrid bike or even an electric bike: all types of machines are beneficial to your development while pedaling, but it must be adapted to the terrain on which you intend to ride. But above all, it is essential that your bike is the right size and well adjusted for your body shape, to limit the risk of injury and to properly control the pilotingtage.
To ride with pleasure, equip yourself properlyA helmet and suitable clothing are essential for your safety and comfort.
Set realistic goalsDon't attempt your first 200km brevet or the Alpe d'Huez climb if you're just starting out. Gradually increase the distance, intensity, and difficulty of your runs. The good news is that if you're consistent, you'll make rapid progress.
vary the pleasuresAlternate solo and group rides, short, fast sessions with long, managed rides, commuting, and just looking at the scenery from time to time without setting a time or average goal. This is the best way to appreciate the pleasure of cycling in general.
Pedal for your health!
Cycling is a powerful tool for strengthening your heart, regulating your cholesterol, improving your circulation, and boosting your mood. As long as you progress at your own pace, it can transform your daily life. So, hop on your bike and discover the joys of a healthier life!
