Cycling is healthy and that's no secret. Not only does a bike ride strengthen your immune system, it also builds your muscles. Provided your bike is correctly adjusted link, your joints will be spared, and you can burn a lot of calories. Depending on the intensity and type of bike, it can even be comparable to jogging or swimming.

A study by the World Health Organization (WHO) showed that a large proportion of people (81 percent) in Western industrialized countries get far too little exercise. The consequences are well-known: stress, back pain and headaches, excess weight, and problems with the cardiovascular system. Fortunately, there is a simple solution: 20 minutes of exercise a day is enough – preferably outdoors. Riding a bike is ideal for getting this exercise and burning calories – combined with a healthy diet, you will quickly notice an improvement in your overall physical condition.

Another advantage of cycling outdoors: if the weather is sunny, you can replenish your vitamin D stores. This strengthens your immune system and supports the development of muscles and bones. Cycling also demonstrably reduces the risk of depression, dementia, strokes, and cardiovascular problems (source: WHO). In short: every hour of cycling is a plus for mind and body.

Even if you want to reduce your body weight, cycling is one of the best endurance sports options. When biking, it is very easy to adjust the workout intensity – something that can be much more difficult with other sports like jogging or swimming. You can also easily adjust your activity to your preferences and daily form through speed, cadence, and the hills on the routes you ride.

If you want to burn calories effectively and lose a few excess kg/lbs, the optimal heart rate is very important. This is between 60 to 70 percent of your maximum heart rate. You can find more on this topic here (link to the article Training by Heart Rate). There you‘ll also learn which heart rate you should ride to build your endurance.

If you are not riding on an ergometer or roller trainer but outdoors on normal roads or even off-road, it is difficult to make a precise estimate about calorie consumption. Many factors influence your workout: wind, weather, different surfaces, types of bikes, and even details like air pressure or tire profile can affect consumption. In short: if you ride the same route at the same speed with a road bike and a mountain bike, you will burn different amounts of calories. All the following values are therefore only approximations.

For pure calorie consumption, cycling is very well suited. However, it is in the nature of things that mainly the muscles of the legs and hips are utilized. If you want to train other muscle groups, you should supplement your training accordingly. Also, don't forget that you will spend many hours in the saddle during bike training. It is very important that you ride with the right bike grips (or the right handlebar tape) and a bike saddle that effectively relieves your bottom. In addition, all contact points of your bike must be adjusted to your body size, weight, and riding style; otherwise, you will struggle with discomfort and pain. Ergon has developed a fitting box for every type of bike, with which you can adjust the fit of your bike without any prior knowledge.

Now you know a lot about what you need to understand about calorie consumption while cycling. If you are still looking for suitable ergonomic grips link, the perfect saddle link for your bike, or other cool accessories link, take a look at the Ergon website. You will certainly find what you are looking for.