Cycling improves cardiovascular health, builds leg strength, boosts endurance, burns calories, and is low-impact—making it easier on the joints compared to running.

• Road cycling – Speed and endurance on paved roads.
• Mountain biking (MTB) – Off-road trails and rough terrain.
• Hybrid cycling – Mix of road and light off-road use.
• Indoor cycling/spin – Stationary bikes for training or fitness classes.

Commuting/leisure cycling – Daily rides or casual fitness.

• A bicycle suited to your needs (road, mountain, hybrid, or stationary).
• Helmet (essential for safety).
• Comfortable sportswear or cycling shorts.
• Water bottle and basic repair kit (spare tube, pump, multitool).

• Beginners: 2–3 rides per week.
• Intermediate/advanced: 3–6 rides weekly, mixing endurance, speed, and recovery rides.

Not at first. Regular athletic shoes work fine. As you progress, cycling shoes with cleats (clip-in pedals) can improve efficiency and power transfer.

• Gradually increase ride distance and duration.
• Add interval training (short sprints with recovery).
• Incorporate hill training for strength.
• Maintain a consistent cadence (pedal rhythm).

Yes. Regular cycling combined with a healthy diet can help burn fat and increase metabolism. Longer endurance rides are especially effective.

• Ensure your bike is properly fitted (saddle height, handlebar position).
• Warm up and stretch.
• Use correct posture and hand positions.
• Rest on recovery days to avoid overuse injuries (like knee pain).

Yes, indoor cycling provides a great workout for stamina, strength, and calorie burn. Outdoor cycling adds variety, fresh air, and terrain challenges. A mix of both works best.

• Before: Carbs for energy (banana, oats, whole-grain toast).
• During (long rides): Water/electrolyte drinks, energy gels, or snacks.
• After: Protein + carbs (smoothie, yogurt with fruit, eggs with toast) to recover muscles.

• Always wear a helmet.
• Use lights and reflectors for visibility.
• Follow traffic rules and ride in bike lanes when available.
• Stay alert and avoid using headphones in busy areas.

Yes! With the right bike size, safety gear, and moderate effort, cycling is suitable for all ages. It’s often recommended for seniors as a joint-friendly exercise.