By Fitness 
Benefits of Cycling for Endurance
Cycling is one of the full-body exercises that helps improve endurance effectively. When cycling, you not only train cardiovascular endurance but also strengthen muscle strength, especially muscle groups in the legs, hips and core. Cycling regularly helps improve blood circulation, enhance the body’s ability to absorb oxygen, thereby helping to improve overall endurance and fitness.
Cycling is suitable for all ages and can be done at many levels, from gentle exercise to high intensity. In addition to increasing endurance, cycling also helps reduce stress, improve mental health and is a great way to maintain a stable weight.
Effective Cycling Exercises to Increase Endurance
Here are some cycling exercises to help you improve your endurance and improve your fitness:
1. Long Ride
Long-distance cycling is an ideal exercise to increase cardiovascular endurance. Do a 60 to 120 minute cycling session at a steady pace, aiming to keep a steady pace throughout the distance. This exercise helps improve stamina and increase endurance for prolonged physical activities.
2. Interval Training
Interval cycling is a method that combines fast cycling periods with slow recovery periods. You can start by pedaling quickly for 2-3 minutes, then slow down to recover for 1-2 minutes. Repeat this cycle 6-8 times. This exercise helps improve stamina and increase cardiovascular endurance.
3. Hill Climbing
Uphill cycling is a challenging exercise that helps increase leg strength and endurance. Choose a steep section and pedal at high intensity, then slow down on the downhill to recover. This exercise not only helps improve muscle strength but also enhances the ability to maintain speed over difficult distances.
4. Short Fast Cycling (Sprints)
Sprinting is a short acceleration exercise that helps the body get used to the rapid increase in intensity. Do 10-15 seconds of cycling as fast as you can, then slow down to recover for 1-2 minutes. Repeat 8-10 times. This exercise helps improve your ability to break away and accelerate quickly when needed.
5. Tempo Ride
This workout focuses on keeping a fast but steady pace throughout the workout. Cycle at high speed for about 20-30 minutes, trying to maintain even breathing and a steady speed. This exercise helps improve stamina and breath control when cycling at high intensity.
Some Notes When Practicing Cycling
When performing cycling exercises, you need to keep in mind the following important points to ensure safety and maximum effectiveness:
1. Warm Up Before Cycling
Always warm up thoroughly before cycling to warm up your body and avoid injury. You can do leg, hip, and shoulder stretching exercises to ensure your joints and muscles are flexible before starting your workout session.
2. Adjust Cycling Posture
Maintaining correct cycling posture helps you optimize performance and reduce stress on muscle groups. Make sure your back is straight, your hands hold the handlebars lightly and your legs are moderately stretched when cycling. Adjust the saddle to suit your height and riding style.
3. Hydration and Nutrition
During exercise, the body loses water through sweat, so you need to drink enough water to maintain endurance and avoid dehydration. Additionally, get energy from meals rich in carbohydrates and protein to help your body recover and develop muscles after a workout session.
4. Recover Properly
After each workout session, take time to recover by walking gently or doing stretching exercises to reduce stiffness. This helps muscles recover quickly and minimizes the risk of injury.
