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Top 8 Health cycling benefits and disadvantages for Legs(Pro Tips)



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maybe you’re wondering what are the cycling benefits and disadvantages for legs?

will cycling tone my legs?

in this blog post, you’ll discover the cycling benefits for legs step by step.

in fact:

cycling has many health benefits such as:

  • improve leg strength
  • enhanced leg endurance
  • Build muscle mass
  • and more

So, if you want to discover cycling benefits and disadvantages for legs and how will cycling tone your legs

this amazing blog post is for you. let’s get started.

cycling benefits and disadvantages

Benefits of cycling for legs

there are lots of health benefits of cycling that you could reap if you do it regularly.

Most people aim to attain those benefits in a short time but that’s not the case.

For example, some people want to lose weight as soon as possible.

In fact:

It takes time:

The key is consistency to get the health benefits of biking.

So, regular cycling pushes you forward all those benefits.

Now, I’m going to break down all the benefits of cycling(outdoor cycling and indoor cycling).

#1:Helps you build muscle mass

build muscle mass cycling cycling benefits and disadvantages

the main advantage of cycling is that helps you to build muscles especially hamstring, quads, calves, and glutes

but this doesn’t mean you will reap all these benefits in a short time, you have to be consistent and increase your resistance.

So, to tone muscles, you have to focus on regular cycling by increasing your resistance smoothly.

So, one of the benefits of cycling for legs is to build mass.

#2:Resistance and Build Muscle Mass

In fact, when you are riding a bicycle, the quadriceps and glutes are one of the main muscles used.

Also, when riding a bike helps to use other muscles such as hamstrings, claves, etc.

So improving your resistance training leads to building muscle and strength.

The key is to increase resistance and try to achieve the best resistance to grow your muscles.

#3:Improve and Enhance Leg Endurance

In order to attain leg endurance enhancement, you have to target high cadence and low resistance.

By the way, you could discover article related to cycling cadence and how to improve it.

 It’s recommended to target a cadence between 80 and 90 RPM.

So cycling is an excellent option to boost and tone your leg muscles.

#4:Increase Leg Strength

In order to increase your leg strength, there are two metrics that help you to achieve that:

low cadence and high resistance

besides, there are other great ways to increase your leg strength including:

  • Cross-training
  • Resistance training
  • Squat jumps
  • Lunges
  • and more

So resistance training is one of the keys to getting stronger legs.

If you want to dig deeper and discover other techniques to improve your legs, check out this amazing blog post.

Now, it’s the right time to discover the next point.

#5: Low Impact Leg Toning

Cycling is one of the best workouts that you can do and an excellent low-impact exercise.

most people are confused about which workout to start walking or biking or running,

in fact:

each one has its pros and cons.

for example:

walking and running are weight-bearing exercises, but cycling is not:

also, cycling is a low impact. which means it’s better for joints and helps to make your leg muscles toned such as hamstrings, quads, etc

also, the chance of injuries in cycling is less compared to other workout forms.

#6: Leg Strength and Stationary Bike

Leg Strength and Stationary Bike

The best part about a stationary bike is considered a great option to build strength and endurance.

so to attain your target(build leg strength) goal, it’s better to increase your cadence and resistance.

Besides, riding a stationary bike has also many benefits such as, helps to burn calories, improving system cardiovascular, etc.

By the way, check out our amazing blog article that is all about the benefits of riding a stationary bike.

#7: Positive Mental Health

Cycling can help you to develop your mental focus and stress relief.

one of the main benefits of cycling is helping you to avoid stress, anxiety, and depression.

For this reason, if you want to improve your focus and confidence, riding a bike is a great option for you.

So if you want to be energetic, fresh and improve your mental state, you have to make cycling a routine of your life.

Besides, cycling helps to improve your blood pressure and heart rate. To sum up, keep it as a part of your life to level up your confidence and boost mental health.

#8: Helps to get rid of cancer

Cycling is a great option for those who have cancer and recovering from cancer.

It’s a great way to reduce the risk of all types of cancer and the key is consistency.

In 2019, a study has shown cycling helps to reduce the risk of cancer and has also other impacts.

So make sure to do it as much as possible to get all the health benefits of cycling.

Running VS Cycling for Toning Legs

Running VS Cycling for Toning Legs

Maybe you’re wondering what are the differences between running and cycling and which one is better for toning legs.


Before diving into each one.

Let’s know what are muscles used in cycling and running when you’re in action.

In fact, muscles are divided into two categories or groups:

  • #1: Primary muscles
  • #2: Secondary muscles

So let’s discover each group which muscles are included  for running and cycling:

Primary muscles used in running are :

  • #1: Hamstrings(in the back thigh)
  • #2 : Quads(in the front thigh)
  • #3 : Calf Muscles
  • #4 : Glutes
  • #4 : Hip Flexors

Whereas, the secondary muscles used in running:

  • ABS
  • Biceps and Triceps
  • Core Muscles

So, now we’ve discovered the two categories of muscles used in running.

Now, let’s discover which muscles are used in terms of cycling.

Primary muscles:

  • #1:Glutes
  • #2:Quads
  • #3: Calf Muscles
  • #4:Hamstrings

And the secondary muscles used are:

  • Back Muscles
  • Arms

To sum up, cycling is better than running in terms of building leg muscles because of pedaling is one of the benefits of cycling for legs, whereas running is better than riding a bike in terms of muscles used and also intensity.

Cycling and running are both great exercises for building lean muscle mass and strength.

Tips For Improving Your Legs Through Cycling

#1: One-legged pedaling

The best thing about this kind of exercise is that helps you to strengthen your hip flexors.

The process is when you’re pedaling, during a moment you could unclip your foot(left foot) and keep pedaling for some minutes before changing your legs.

The key is to start repeating the same process and over time you’ll find your hip flexors become stronger.

#2: It’s Better to Cycle Around Hills and Sprints

cycling around is a great and excellent option that you can do in order to build your muscles

besides, most sports especially sprinters choose those kinds of workouts because make them stronger and help them to boost and improve their muscles

such as hamstrings, quads, etc to sum up, hills and sprints are a great way to strengthen your muscles.

#3: Indoor Bike Is an Excellent Option

indoor cycling is one of the best workouts for muscle toning

in fact:

the indoor bike has many benefits such as low impact, muscular endurance, save time, high heart rate, etc

by the way, you could discover the amazing benefits of indoor cycling.

So if you’re not able to do an outdoor bike, riding a bike on a stationary bike is a great option.

#4: A Recumbent Bike

is a recumbent bike good for weight loss

The recumbent bike is a great workout according to its benefits especially for toning leg muscles

the best part about a recumbent bike is that allows and helps to use your muscles with less strain such as:

  • tighs
  • calves
  • abs
  • hamstrings
  • glutes
  • etc

besides, a recumbent bike is a low-impact workout.

in other words, it puts less strain on your joints.

So, choosing a recumbent bike is an excellent option to tone your legs.

Recap:Cycling benefits and disadvantages

I hope you found my blog post on the cycling benefits and disadvantages for legs helpful.

Now I’d like to hear from you:

what do you think about cycling and which kind of workout you are going to use in order to tone your legs?

will you use outdoor cycling or indoor cycling?

or maybe you’re going to use another form of workout?

anyway, let me know by leaving your suggestions, questions, tips in a comment below.

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