In today's rapidly developing world, working on both physical and mental well-being is becoming important. One way to improve both is through physical exercise, and we have many scientifically proven benefits of physical activity that involve both mental and physical benefits.
When it comes to the benefits of exercise, they can differ for both genders. Today, we will discuss cycling, or more specifically, the benefits of cycling for men.
Cycling is one of the most fun and easy ways to get active, and it’s great for both your body and mind. Whether you're cruising through your neighbourhood, hitting the trails, or cycling for fitness, it’s a low-impact exercise that can help with everything from weight loss to boosting your mood. For men, cycling helps build leg strength, boost testosterone levels, improve stamina, and more.
Keep reading to learn the benefits of cycling for men. In addition, we will also answer some curious questions about it!
Table of Contents
- Pedalling To Health: 10 Benefits Of Cycling For Men
- Can Cycling Burn Belly Fat?
- Does Cycling Increase Testosterone?
- Expert’s Advice
- The Final Say
- FAQs
- References
Pedalling To Health: 10 Benefits Of Cycling For Men
Is cycling good for men? Absolutely! Here are the benefits of cycling for men:
1. Improves Endurance & Physical Performance
Cycling improves stamina and physical performance by challenging the cardiovascular system, which improves how efficiently the body delivers and uses oxygen during long workouts. This process not only increases endurance but also increases muscle strength and efficiency, which makes it possible to improve performance in everyday activities and sports. Plus, the body gets better at handling physical stress and recovering faster.
2. Improves Lung Capacity & Respiratory Health
Cycling improves lung capacity and respiratory health as you require an increased oxygen intake to support muscle activity during the activity, which expands the lung volume and increases the efficacy of the respiratory system over time. This strengthens the respiratory muscles and also improves the overall process of oxygen exchange in the lungs, leading to increased endurance and performance of physical activities.
Also Read: Running Vs. Swimming: Which Exercise Is Best For Your Fitness Goals?
3. Enhances Sexual Health
Cycling increases men's sexual health by improving cardiovascular health and blood flow, including blood flow to the pelvic area, which is essential for erectile function and overall sexual performance. Increasing physical fitness and reducing body fat also leads to a higher level of testosterone, a key hormone in male libido and sexual health. This increases sexual desire and potentially improves reproductive function.
Also Read: Boosting Sperm Count With Diet: 7 Best Foods to Increase Fertility In Males
4. Aids Weight Loss & Fat Burn
As you cycle, you burn calories, which can help you create a deficit in your calorie intake if you manage your diet as well. By creating a calorie deficit, you will see a reduction in weight and body fat percentage over time.
Additionally, the aerobic nature of cycling increases metabolic activity, which helps you burn calories even after the exercise when your body is at rest.
5. Helpful for Diabetics
Cycling can help you handle diabetes by promoting glucose absorption into muscles and increasing insulin sensitivity. With the help of consistent cycling, you can increase your metabolic function and regulate blood sugar levels, which is essential for maintaining stable blood glucose and type 1 diabetes and type 2 diabetes.
Also Read: Can Exercise Cure Diabetes? Here Are 8 Exercises for Diabetes Patients With Expert-Backed Insights
6. Strengthens The Immune System
Cycling is a great way for men to strengthen their immune systems. Regular rides help improve blood circulation, making it easier for white blood cells to travel through the body and function properly. Plus, cycling boosts the production of important proteins, like cytokines, which help fight off infections faster by recognising and eliminating harmful pathogens.
7. Improves Sleep Cycles
Cycling improves sleep cycles by increasing physical exertion throughout the day, leading to a natural increase in the need for restorative sleep and helping to regulate the natural circadian rhythms of the body. Exercise also reduces stress and anxiety by releasing endorphins, promoting relaxation and making it easier to fall asleep and achieve deeper sleep.
8. Promotes Brain Health
Cycling is one of the best exercises for brain health. It increases blood flow to the brain, providing more oxygen and nutrients vital for neurogenesis and maintenance of neurons, thus promoting cognitive functions (memory, attention and processing speed). Plus, regular physical activity triggers the release of growth factors like BDNF (Brain-Derived Neurotrophic Factor), which supports the growth of new neurons & synapses, playing a key role in learning and protecting against cognitive decline.
9. Reduces Hypertension & Dyslipidemia
Cycling reduces hypertension and dyslipidemia (abnormal levels of cholesterol, triglycerides, or both in the blood) in men by increasing cardiovascular efficiency, which reduces blood pressure with improved heart function and arterial health.
Aerobic exercises involved in cycling increase HDL cholesterol levels and reduce LDL cholesterol and triglycerides, help balance lipid profiles and reduce the risk of atherosclerosis and heart disease by keeping the coronary arteries healthier.
10. Reduces The Risk of Cancer
Cycling helps reduce the risk of cancer by improving circulation, reducing inflammation, and helping regulate hormones, all of which can lower the chances of developing certain cancers. It also helps one maintain an ideal weight, which is key in preventing cancer linked to obesity. Staying active through cycling supports better cell function and reduces cancer-related risks.
Also Read: Effects Of Lack Of Exercise On Your Body And 8 Benefits Of Physical Activities
Can Cycling Burn Belly Fat?
Yes, cycling can help lose abdominal fat, but it will take time.
When you cycle, your body burns fat, and while you can't target fat loss in just one area, cycling helps reduce overall body fat, including the belly. It increases your metabolism, meaning you continue to burn calories even after your workout. Cycling also engages your core, helping to tone and strengthen abdominal muscles, which can help improve the appearance of your belly over time. Additionally, regular cycling can reduce stress and lower cortisol levels (a hormone closely linked to belly fat storage).
Combine cycling with a healthy, calorie-deficit diet and other forms of exercise, especially strength training, including belly fat-burning exercises, which can accelerate fat loss and help you achieve a leaner midsection.
Does Cycling Increase Testosterone?
Yes, cycling can increase testosterone by:
- Increased Luteinising Hormone (LH) Secretion: Cycling stimulates the hypothalamus-pituitary-gonadal (HPG) axis, leading to an increase in LH, which signals the testes to produce more testosterone.
- Enhanced Blood Circulation to Testes: Improved cardiovascular function from cycling increases blood flow, ensuring better oxygen and nutrient delivery to Leydig cells, which are responsible for testosterone synthesis.
- Increased Bioavailability: Prolonged cycling may lead to increased levels of free testosterone in the blood. This might occur because less sex hormone-binding globulin (SHBG) is present to bind testosterone, resulting in more free, bioavailable testosterone.
- Boosted Mitochondrial Function: Cycling improves mitochondrial efficiency in muscle cells, leading to reduced oxidative stress, which helps maintain optimal testosterone synthesis.
However, excessive or intense cycling without proper recovery may have the opposite effect. Prolonged, high-intensity cycling or poor seat adjustment can reduce blood flow to certain areas, which could potentially cause a temporary decrease in testosterone levels.
A study by Professor Carine Smith in 2006 found that intense cycling could cause a temporary drop in testosterone levels in male cyclists, suggesting that while cycling has many benefits for cardiovascular health and muscle performance, it’s important to maintain a balanced exercise routine. Moderation and proper recovery are key to avoiding any negative impact on testosterone levels.
Expert’s Advice
Cycling is a fun, simple way to stay active — it’s something many of us have done in our childhoods. However, I highly advise you to take some precautions and cycle in proper form, including adjusting the seat height and handlebar positioning perfectly to prevent injury and improve efficiency. Make sure your bike is properly fitted to your body for comfort and optimal performance.
Health Expert
Lavina Chauhan
The Final Say
As we wrap up this blog, remember: cycling is not just a set of wheels; it's your ticket to a healthier and happier you. This low-impact, enjoyable activity offers men many physical and mental health benefits, from building stamina to improving sexual health and brain function.
Cycling is a great way to stay fit and active, but balance and proper recovery are important to avoid overtraining, so hop on your bike and start pedalling towards better health today!
FAQs
1. How often should I cycle for weight loss?
The frequency of cycling depends on individual goals and level levels. Focus on at least 3-5 cycling sessions per week, then gradually increase the duration and intensity of your sessions.
2. Can cycling increase prostate problems?
Excessive or improper cycling, especially with a poorly adjusted saddle, can cause discomfort or pressure on the prostate area. However, moderate cycling with proper adjustments is generally safe and may even improve prostate health by promoting better blood flow.
References
- https://rinascltabike.com/cycling/benefits/men/
- https://cultsport.com/blog/cycle/men-and-cycling-benefits-for-physical-and-mental-health?srsltid=AfmBOoqvUHGleIEJRZQYk6AXgPlaFdraGoDUr-RHxvcHN4TzdXhrfHD7
- https://geekaybikes.com/blogs/news/10-benefits-of-cycling-for-just-30-minutes-a-day#:~:text=Cycling%20is%20one%20of%20the%20best%20exercises%20for%20men%2C%20offering,the%20body%20active%20and%20engaged.
- https://www.theguardian.com/environment/bike-blog/2018/feb/16/does-cycling-really-damage-mens-sexual-organs
- https://thrivesexualwellness.com/cycling-and-mens-health/
- https://www.medicinenet.com/can_you_lose_belly_fat_by_cycling/article.htm
- https://www.godigit.com/wellbeing/is-cycling-good-for-weight-loss
- https://www.elo.health/answers/can-cycling-increase-testosterone/
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