Is biking a really good form of exercise ?

Question

I ride a mountain bike seven miles a day to work and I want to know if I am getting a good workout from it because I have just began the routine. I ride in the Phoenix sun and want to make sure it is worth it to be making this daily trek. REAL ANSWERS PLEASE WITH SUPPORT EVIDENCE.

Answer 1

You are engaging in a manual activity instead of what, driving?  And you want to know if any physical activity is worthwhile?  Where were you when biology class was in session?

What do YOU want out of it?  Weight loss?  Better sleep?  Dehydration (that's a given in Phx)?  It's not the lottery, fella;  you get out of it what you put into it.

Answer 2

Yes:

Prev Med. 2008 Jun 18. [Epub ahead of print] Links

Longitudinal associations of cycling to school with adolescent fitness.

Cooper AR, Wedderkopp N, Jago R, Kristensen PL, Moller NC, Froberg K, Page AS, Andersen LB.

Exercise, Nutrition and Health Sciences, University of Bristol, UK.

OBJECTIVE: To investigate whether change in transport to school from non-cycling to cycling was associated with change in cardio-respiratory fitness (CRF) over a six-year follow-up. METHODS: Participants were 384 children (9.7 (0.5) years) who participated in the Danish arm of the European Youth Heart Study in 1997 and who were followed up 6 years later. CRF was assessed by a maximal cycle ergometer test and travel to school was investigated by questionnaire at both time points. Linear regression models were used to investigate associations between CRF and change in mode of travel to school between baseline and follow-up. RESULTS: Higher CRF was significantly associated with cycling to school in children and adolescents of both sexes. Longitudinal regression models showed that a change in travel mode from non-cycling to cycling was a significant predictor of CRF at follow-up (P<0.001) after adjustment for potential confounders. Participants who did not cycle to school at baseline, but who had changed to cycling at follow-up, were significantly fitter (0.33 W kg(-1)) than those who did not cycle to school at either time point (P=0.001), a difference of 9%. CONCLUSION: Cycling to school may contribute to higher cardiovascular fitness in young people.

However, because it isn't a weight bearing (impact)  exercise, it won't help protect you against osteoporosis.

Osteoporos Int. 2008 Mar 20. [Epub ahead of print] Links

The effect of moderate impact exercise on skeletal integrity in master athletes.

Velez NF, Zhang A, Stone B, Perera S, Miller M, Greenspan SL.

Department of Medicine, Osteoporosis Center, University of Pittsburgh, 1110 Kaufmann Medical Building, 3471 Fifth Ave, Pittsburgh, PA, 15213, USA.

We measured bone mineral density (BMD) in senior athletes competing in running and swimming events and compared results to those of sedentary controls. Total body BMD was greatest among runners suggesting that moderate impact activities continue to play a role in maintaining skeletal integrity with age. INTRODUCTION: The role of moderate impact exercise in maintaining skeletal integrity as we age remains unclear. METHODS: To determine the effect of moderate impact exercise on skeletal integrity in the elderly, we recruited master athletes, including 44 runners (moderate impact exercise) and 43 swimmers, competing in the 2005 National Senior Olympic Games and 87 non-athletes, all over the age of 65 years. Height, weight, calcium, vitamin D intake, bone mineral density (BMD) of the total body, spine, hip (total hip, femoral neck, trochanter, intertrochanter), forearm (1/3 distal radius), and heel ultrasound, and Z-scores were characterized by mean +/- SD and compared by analysis of variance. T-scores were used to determine sites of osteopenia and osteoporosis. RESULTS: Total body BMD of runners was significantly greater than that of controls (1.11 +/- 0.13 versus 1.10 +/- 0.13 g/cm(2), p < 0.05) and marginally greater than that of swimmers when adjusted for age and weight. Heel ultrasound bone mass of runners was significantly greater than that of swimmers or controls. Runners also had higher BMD in the total hip, intertrochanter and 1/3 distal radius when compared to swimmers. CONCLUSION: These findings suggest that moderate impact exercise contributes to skeletal integrity in older age.

Enough evidence?

Answer 3

Ask Lance Armstrong if biking is a good form of exercise. Sure, there are other things that may burn more calories, but if you enjoy it thats all that matters. 20 minutes to work an 20 minutes back is awesome. Learn to stimulate the core/low abs, consider a couple of stretches post or prior (biking has an effect on shortening pelvic muscles - piriformis/psoas). Keep doing that and you will be fitter than 98% of the population.

Answer 4

You mean if its bad you'll what - start driving to work again?  Or are you asking if the health benefits of riding 14 miles a day worth the hassle of riding your bike?  The answer to that question is yes - yes - yes.  The human body was designed for exercise - not watching TV.   One hour of exercise a day will get you fit.  It will increase your metabolism which means you'll burn more calories even while resting.  Also, the riding itself will burn more calories than driving your car.  This will slim you down or, if you're already slim, you can eat more and not gain weight.  Exercise is good for dealing with stress or depression so it  increases both psychological and physical health.

Riding will work the heart and lungs, arms and legs.  So it is a good all round body exercise.  Not as good as swimming or weight lifing, but its up there.

Once your fit it will increase your over all sense of well being.

The Phoenix sun?  Sweating is one of the best ways your body rids itself of toxins.  A certain amount of sun is good for you (makes vitamin D and regulates some hormones).  

Once your slender and in shape girls will honk their horn at you (hey, I just had  it happen to me on my 53rd birthday - what a great present!)

Last, hey riding your bike is just plain fun!  I've never had a bike ride I didn't like, and I've had some pretty tough rides!

So bro, keep on ridin'!!!

Answer 5

As Long As Your Not Planning To Do Any Speed Running.

I Used To Be Into Athletics And Then I Took Up MTB Riding No Chance Now.

Karl

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Answer 6

As with anything you do everyday, the health benefit is reduced as your body gets used to it.   Seven miles is a good jaunt and will provide some cardio benefit and help keep your lower body in shape, but I wouldnt expect drastic results.

Answer 7

Do you think there's a possibility that a half hour in the car would be better exercise?

Even if its not enough to get you in race shape (its not!), its a start.  Plus, you're doing something productive with otherwise dead time.   Pull on your running shoes when you get home and run a few miles, and you've got a great combination workout (known as a BRICK to triathletes).