The advantages of cycling as exercise are that it can be done anytime and at any speed. Not only does cycling help with weight loss, but it also promotes a more balanced body shape. Since cycling is an oxygen-intensive activity, it can also strengthen heart function. It helps prevent high blood pressure and can sometimes be more effective than medication. Pedaling compresses blood vessels, accelerating blood circulation and increasing oxygen supply to the brain. Coupled with inhaling large amounts of fresh air, you’ll find your mind becomes clearer.
When riding a bike, you feel a great sense of freedom and joy. It’s no longer just a means of transportation but also a way to uplift your spirit. Mr. Xu, who lives near Gongzhufen and works at a company near Dabeiyao, used to commute by subway—convenient and fast. Now he has switched to cycling. Although it takes him longer, he says it gives him peace of mind and provides a good workout, making it well worth it.
Exercise experts point out that due to the specific demands of cycling, the arms and torso mostly engage in isometric work, while the legs do more dynamic work. During blood redistribution, the lower limbs receive more blood supply, and changes in heart rate vary depending on pedaling speed and terrain. The body urgently needs to replenish nutrients and eliminate waste, so the heart rate often increases 2–3 times more than usual. With repeated practice, this strengthens the heart muscle, enlarges the heart, enhances myocardial contraction, and improves the elasticity of blood vessel walls. As a result, lung ventilation increases, lung capacity expands, and respiratory function improves.
Experts recommend keeping exercise intensity moderate. Simply focusing on the distance you cycle isn’t enough—overcoming resistance while biking helps maintain a good physique. Aim for at least 30 minutes per ride, but don’t exceed 60 minutes. Keep your upper body relaxed while cycling to avoid shoulder and neck strain, and don’t hunch over too low, as this can restrict diaphragmatic breathing.