For most people, cycling is a basic fun activity that entails simply hopping on your bike and cycling joyfully. However, cycling, whether for a few minutes or hours, can count as physical activity.
Note, more hours on your bike do not automatically mean a good workout or improved fitness. A good workout should be backed up by your lifestyle habits and baseline fitness.
So, how many miles on a bike is a good workout? And which is the best bike for exercising your whole body? With a nod from the stylish ENGWE P275 SE, let's find out how miles comprise a good workout.
What Are the Health Benefits of Cycling?
Cycling is a low-impact activity that is friendly to your knees and joints. It is also a cardio activity that tones your muscles and calms your brain. Here are some health benefits of cycling.
1. It Boosts Your Mental and Brain Health
Riding a bike does so much for your mental health and brain power, such as easing anxiety, stress, and depression. Additionally, cycling requires focus and a great deal of attention on the road. Therefore, it can help you develop concentration and heighten awareness of the present moment. According to a study, cycling outside helps improve your thinking abilities and clear up lethargic feelings, especially for older adults.
Also, exercising promotes the production of endorphins in your body, which helps lower your stress levels and makes you feel better.
2. Obesity and Weight Control
Cycling is great for weight control and loss. During cycling, your metabolic rate increases, you burn body fat, and you build muscles. However, to effectively lose weight by cycling, you must incorporate a healthy meal plan into your exercise. Cycling allows you to start slowly and build up the intensity as you listen to your body. Relatively slow cycling burns up to 300 calories per hour.
3. Improved Quality of Sleep
According to a meta-study and review in 2021, cycling is one of the best activities for improved sleep quality. Bike riding helps you process stress. Also, the release of endorphins makes your body feel good, calm, and relaxed, which increases the tendency to fall asleep faster. Also, cycling for hours exhausts your body, thus helping you fall asleep quickly.
4. Boosts Spatial Awareness
Cycling is a good activity for your physical, cardiovascular, and mental health and helps develop your spatial awareness. Cycling allows you to understand and handle various terrains and environments.
Spatial awareness allows you to navigate and stay safe through various terrains. This includes learning how to descend, ascend, and navigate through corners. It also lets you balance your body weight on the bike. In addition, spatial awareness is tied to your thinking abilities and reflexes.
5. Encourages Muscle Growth
Besides lifting weights, cycling is another sure way of building muscles. Riding a bike promotes body mass gain by training your muscle fibres. Cycling mainly focuses on key muscles such as quads, hamstrings, glutes, and calves.
How Many Miles on A Bike Is a Good Workout?
How far should you cycle to achieve your fitness goal? The number of miles you should cycle depends on your fitness goals and circumstances.
Consider cycling for about 30 minutes daily throughout the week for your overall well-being.
The following is a quick breakdown of how a good workout on your bike should look, depending on your goals.
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A 2-mile bike ride is great for your mental wellness
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2 to 7 miles, a few days a week, is suitable for beginners
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5 to 10 miles per session, up to five days a week, is great for general body health
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7 to 11 miles, up to three or five times in a week, can help you lose weight.
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Up to 15 miles per week can help in maintaining your fitness.
|
Goal |
Number of Miles |
Number of days per week |
Notes |
|
Beginner |
2 to 7 miles |
Up to 3 days/week |
Suitable for building a cycling habit. Start slow and on low terrain. |
|
Boosting Mental Health |
2 miles or up to miles cycling |
Flexible |
Even short bike riding distances can help lower stress levels and improve productivity. |
|
General Body Health |
5 to 10 miles |
5 days per week |
Up to 30 minutes of moderate cycling at around 10 to 15 mph. |
|
Weight Loss |
7 to 11 miles |
3 to 5 days per week |
Requires consistent cycling throughout the week, while building a calorie deficit. |
|
General Fitness Maintenance |
15 miles per week |
Flexible |
You can cycle at various intervals throughout the week. Also, you can incorporate it with other workouts. |
Best Bike for A Good Workout and Fitness: The ENGWE P275 SE
The ENGWE P275 SE is a great bike for maximizing workouts on the bike for beginners and seasoned cyclists. This e-bike perfectly blends efficiency, affordability, durability, and comfort.
It also features highly responsive torque sensors that respond in 50 milliseconds only, delivering an extremely smooth ride.
Here are some reasons ENGEW P275 SE will give you a good workout.
1. AI Assistance
ENGWE P275 SE is powered by E-SATS, an AI algorithm, and a Smart Axle Torque System that delivers 50 dynamic calibrations per second. This ensures highly responsive pedals and keeps deviation within 1%.
2. Enhanced Safety
With every ride, your safety is guaranteed. The bike is equipped with robust hydraulic brakes for sudden and strong stops.
3. European Union (EU) Compliant
With a 250W motor and a 25km/h speed, the ENGWE P275 SE meets all legal requirements in the EU.
4. Uninterrupted Rides
The bike runs on a 36V 13Ah lithium-ion battery that allows you to ride uninterrupted for a long time. With the slow assist mode, you can ride up to 100 km, 80km in medium mode, and, in high settings, up to 65km.
5. Dependable Bike Components
The dependability of the ENGWE P275-SE is top-notch, thanks to highly responsive hydraulic brakes. Also, the Shimano 7-speed gear promotes smooth shifting and good stopping ability.
Video: Looking for a good bike to start your fitness journey? Watch ENGWE P275 SE in action here:
Conclusion
How many miles on a bike is a good workout? Well, there is no definite number of miles you should cycle in a day or week to achieve your fitness goals. It is not a one-size-fits-all. Your personal fitness goals should guide you in working out with your bike. If you are trying to lose weight, try putting in approximately 7 to 11 miles per session at least five days a week. Additionally, a good bike, such as P275 SE, is designed with fitness in mind, which can enhance your general fitness experience when cycling.
FAQs
1. How long can you cycle in a day?
A healthy workout should last 30 minutes to one hour. However, you can adjust the time length depending on your personal comfort or level of fitness. Remember, quality over quantity.
2. How much time do I need to recover after an intense workout?
Recovery time depends on your level of fitness and the intensity of your cycling. If you are having intense cycling, consider resting for 1 to 2 days. Remember, rest is part of fitness.
