The 5 Pros and 5 Cons of Cycling as Exercise – A Candid Conversation
How many of you have a bike collecting dust in your garage right now?
Yup, that’s what I thought. You’re not alone.
A lot of us see cycling as a childhood pastime or something only “serious” athletes do.
Let’s take a deeper dive into cycling, not as a hobby, not as a sport, but as a form of exercise.
What are the pros and cons of cycling as exercise?
My goal is to help you decide if cycling should be part of your fitness journey.
Sound good?
Alright, let’s roll.
The 5 Pros of Cycling as a Form of Exercise
Pro #1: It’s Easy on the Joints
Let’s start with one of the biggest advantages low impact.
Unlike running, which can be tough on your knees, hips, and ankles.
Cycling is a smooth, low-impact movement.
Your body stays supported the whole time.
So, if you’re dealing with joint pain, or arthritis.
Maybe, you’re recovering from another injury.
Cycling can be a fantastic way to stay active without putting too much pressure on your body.
“Think of cycling as the gentle giant of cardio exercises.”
Pro #2: It’s Great for Cardiovascular Health
If you want to strengthen your heart, lungs, and blood vessels, cycling is your friend.
30 to 60 minutes of moderate to intense cycling.
Can elevate your heart rate,
boost oxygen flow,
and improve your overall endurance.
It’s a killer workout that can rival running, swimming, or HIIT when done consistently.
Cycling also helps regulate blood pressure,
manage cholesterol levels,
and improve circulation. That’s huge.
“You’re not just pedaling, you’re pumping life through your body.”
Pro #3: You Burn Calories (and Fat!)
Let’s talk numbers.
A moderate 60-minute ride can burn between 400 to 800 calories, depending on your speed, weight, and terrain. That’s impressive.
If your goal is weight loss or fat burning, cycling can be a powerful ally.
When you pair cycling with a good diet?
You’ll start seeing real changes in your body composition.
Bonus: It can also help build lean leg muscles, quads, hamstrings, calves, without adding bulky mass.
“Cycling is your ticket to fat loss and leg day in disguise.”
Pro #4: It’s a Mental Health Booster
This one doesn’t get talked about enough.
Cycling, especially outdoors, is amazing for your mental health.
It’s meditative. It’s freeing.
You get to zone out, breathe fresh air, and leave your worries in the rearview mirror.
Studies show that regular cyclists report:
lower stress levels,
improved mood,
and reduced symptoms of anxiety and depression.
So when life gets chaotic, get on a bike.
Let the road be your therapy.
“Two wheels. One mission: Clear your mind.”
Pro #5: It’s Versatile and Fun
You don’t have to race in the Tour de France to enjoy cycling.
You can ride through the park, cruise along a beach trail, or even hop on a stationary bike during a spin class.
It’s one of the most versatile forms of exercise out there.
Indoor. Outdoor. Solo. Group rides. Rain or shine cycling adapts to your lifestyle.
“It’s exercise in disguise, wrapped in freedom and fun.”
Now, let’s be fair.
Cycling is amazing, it’s not perfect.
Let’s flip the script and talk about some cons.
Part 2: The 5 Cons of Cycling as a Form of Exercise
Con #1: It Can Be Time-Consuming
Here’s the truth:
You typically need to bike longer to get the same calorie burn, or cardiovascular benefit as, say, running or HIIT.
A 15-minute sprint workout?
That’ll burn more calories and train your heart faster than a casual 20-minute ride.
If you’re short on time, cycling might not always give you the most efficient return on investment.
Unless you’re pushing yourself hard or going long distance.
“Sometimes, it’s less about speed and more about patience.”
Con #2: It Requires Equipment (and Maintenance)
Let’s be real, cycling isn’t as simple as lacing up your shoes.
You need:
— A bike that fits
— A helmet
— Safety gear (lights, reflectors)
— A pump and patch kit
— And maybe cycling clothes
Then there’s maintenance, flats, chains, gears, brakes.
If you’re not mechanically inclined or don’t have the budget, this can be a turn-off.
“It’s not just a workout, it’s a relationship with a machine.”
Con #3: Safety Risks (Especially Outdoors)
Cycling outdoors is beautiful, but it’s not without danger.
Traffic, bad weather, and even uneven terrain can turn a relaxing ride into a stressful or hazardous experience.
While helmets reduce risk, accidents still happen.
And unfortunately, cyclists are often at the mercy of their surroundings.
“You’ve got to ride with joy, but also with caution.”
Con #4: Limited Upper Body Engagement
Cycling targets your lower body, quads, glutes, calves.
Your upper body gets minimal activation.
Unless you’re doing off-road mountain biking or incorporating strength moves.
If your goal is full-body fitness, you’ll need to supplement cycling with strength training.
“Great for legs. Not so great for arms.”
Con #5: It Can Get Repetitive
I know some folks who’ve started cycling full of enthusiasm, only to drop off after a few weeks.
Why? They got bored.
If you’re not exploring new routes,
joining group rides,
or changing up the scenery or intensity,
cycling can start to feel monotonous.
This is especially true with stationary bikes.
If you’re pedaling in place with no variation, it’s easy to zone out or lose motivation.
“To keep cycling exciting, you’ve got to change the gears and the mindset.”
Conclusion: Is Cycling Right for You?
So now we’ve laid it all out. Five pros. Five cons.
Let’s recap:
✅ Pros:
- Low impact on joints
- Great for heart and lungs
- Burns calories and fat
- Boosts mental health
- Fun and flexible
⚠️ Cons:
- Time-consuming
- Requires gear and maintenance
- Outdoor safety risks
- Limited upper body work
- Can get boring if not varied
Cycling is an incredible form of exercise, when it fits your body, your goals, and your lifestyle.
For some of you, it might become your daily dose of freedom and fitness.
For others, it could be one tool in the toolbox, mixed with yoga, weights, or walking. And that’s okay.
The most important thing is this:
Move your body, your way.
Don’t just copy trends—learn, test, and adapt.
Now, who’s feeling inspired to dust off that bike this weekend?
Ride safe, and ride strong.