Bicycling

Outdoor or road cycling that develops lower body muscular endurance and cardiovascular fitness while being low-impact on the joints.

Instructions

1. Adjust the bicycle seat to approximately hip height, allowing a slight bend in the knee at the bottom of the pedal stroke.
2. Position your feet on the pedals with the ball of your foot over the pedal axis.
3. Maintain an upright or slightly forward-leaning posture depending on your bike type.
4. Begin pedaling at a steady cadence (typically 80-100 rpm), maintaining consistent pressure throughout the pedal stroke.
5. Use a gear appropriate for your fitness level—you should be able to maintain steady breathing.
6. Continue pedaling for the desired duration or distance.
7. Keep your core engaged and avoid excessive upper body movement.
8. Gradually increase intensity or duration as your fitness improves.

Tips

• Proper bike fit is crucial to prevent injury—seat height and position matter significantly
• Find a cadence that feels natural and sustainable for your fitness level
• Use lower gears for longer, easier rides and higher gears for shorter, intense efforts
• Stay hydrated, especially on longer rides
• Vary terrain and intensity to build cardiovascular fitness and muscular endurance
• Cycling is low-impact, making it excellent for recovery days or those with joint concerns