Try 30-minute Cycling Daily to Build Your Body

30 minute cycling on daily basis, will not only help you build stamina and leg muscles, it can also help tone your abs, stomach, laps and buttocks, giving you an all-round flexibility your body deserves. If you want to build leg muscle for instance, you should consider riding uphill because it requires pushing your body’s weight alongside the weight of your bike, with the use of your quadriceps and hamstrings.

Your stamina is defined as the ability of your body to endure for extended period of exercise or activities. One of the best possible way of increasing your body’s stamina through cycling is to increase your cycling session on daily basis. If you start on a 20 minutes per day cycling, you can add 5 minutes to each session on daily basis to increase endurance.

Which of your muscle groups does cycling helps you tone?

Cycling will help you build your body by focusing on 7 main groups of muscles, these are;

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    The quadriceps ( these are muscles located in front of the thighs),
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    The hamstrings (muscles located in the rear of thigh),
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    Hip flexors,
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    Calf muscles,
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    The butt (Gluteus Maximus),
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    The Plantarflexors of the foot, and
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    Dorsiflexors of the foot.

Here are few steps you can take to build your body by cycling for 30 minutes a day;

#1: Choose a realistic target

If you can comfortably cycle 20 miles without struggling with your breathe or feeling fatigue, it will make more sense to add 5 extra miles as your target, on daily basis. On the other hand, if you struggle to cover 20 miles a day, you may want to reduce your cycling intensities in order to cover the same distance. The secret to building your body here is to ensure that you ride as fast as you can, even if you have to cover shorter distance. Riding slow in order to avoid fatigue will not increase your body’s stamina and endurance, hence it can take longer time to build your body.

#2: Warm up your body before cycling

Having some light push up or weight training before cycling can help stretch your muscles and prepare them for 30-minute cycling on daily basis. Having light training before cycling will also improve your balance and improve your flexibility boost your energy levels, improve endurance, and on the long run, increase your bone density. When you jump on the bicycle without warming up your muscles, you will burn yourself out quickly and you wouldn’t be able to cover much distance, this means you will eventually cycle too slow and that wouldn’t help you build your body.

#3: Make use of your upper body muscles more, while cycling

Most people do not achieve great results with cycling because they relax the muscles of their upper bodies when they cycle. The upper body muscles are ideal for supporting and stabilizing the body during cycling. There are four groups of muscles you need to strengthen within your upper body while you cycle, these are;

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    The internal and external abdominal muscles,
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    The muscles of the arm,
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    The muscles of the chest and shoulders, and
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    Muscles of the back.

As you increase the speed and distance of your cycling, these muscles become stretched and contract when you slow down- repeating this on daily basis will eventually help you tone and strengthen the muscles of your upper body.

#4: Cycle to tone up your calf muscles

The muscles of your calf are worked out during cycling, and most especially due to the “Plantarflexion” effect, during the pedal stroke. To build endurance of your calf muscles, through the Plantarflexion effect, you should consider standing on your tip toes occasionally, and increase your pedal strokes at the same time. As your foot is flexing while your toes point downward, your calf muscles are stretched, and when you return your foot to normal position, then the muscles contract. Repeating these steps quite often will eventually help you strengthen your calf muscles.

#5: Cycle to flatten your stomach

If you have an extra layer of fat in you mid-section, it will be ideal if you pay more attention to toning up the area. Cycling can actually help the body burn more calories, which in turn can help one lose weight. Though cycling does not make use of the abdominal muscles primarily, but your abdominal muscles are require to help your body maintain its balance and stabilize while you pedal. In order to increase your core abdominal muscles, you need shift from side to side occasionally while cycling and still maintain your balance while riding.

Tips and idea on getting the most from cycling

#1: Make sure you set your seat at a comfortable height and your knees ae slightly bent when riding.
#2: In order to avoid injury make sure you increase your cycling volume slowly.
#3: You may want to maintain a cadence of between 90 and 120 rpm, doing this will place minimal tress on your body joints.
#4: You may want to make use of a stationary bike in your home, if you live in a busy neighbourhood or you are not comfortable riding outdoors.
#5: always dress appropriately for the weather. You can make use of the cycling costume designed to be comfortable under varying weather conditions.
#6 You may want to try out a clip-less bicycle if you want to increase your muscle toning. Clipless-pedal will increase the energy used in creating pedal stroke, hence it helps you build a stronger leg while improving your overall control of the bicycle.
#7: If you want to build strength, endurance, fitness and muscle tone, then you must not be afraid of climbing hills occasionally- they simply help you work harder. 

Riding a bicycle for 30 minutes a day has numerous health benefits, you can even enjoy much more by if you can pick the best hybrid bikes for women on both on road and off road especially one that is adjustable, safe and comfortable in different situations.

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Robert Parker

I am Robert who is a founder of As any true cyclists I love my bike, and like to review bikes is fulfilling to me.When I do not ride, I write reliable and fully independent guides on cycling tips, best place to for rider, how to find the best bikes available, including mountain, road and hybrid bikes,...Welcome to Cyclist Challenge.