Riding a bicycle (at a speed of 14 km/h)
Reps60 times
Calories burned50 kcal
LevelMedium
Changing duration and load is available in our application
The more intensely you pedal, the more calories you burn.
How to perform the exercise
60 times
50 kcal
Control your movement and do not rush.
01
Start position
Sit on the bike, back straight, hands on the handlebars.
02
Pedaling
Turn the pedals smoothly, keeping an even pace.
03
Breathing
Control your breathing and keep it even.
04
Pace
Avoid sudden acceleration and deceleration.
05
Posture
Keep a comfortable torso position.
06
Finish
Gradually slow down.
Variants
Beginner
Start with 15–20 minutes at a moderate pace.
Middle
Keep 30 minutes with even breathing.
Professional
Increase distance and speed.
Which muscles are working
The main load falls on the thighs, quads, glutes and calves.
Benefits of the exercise
Strength
Strengthens the leg muscles.
Balance
Builds heart endurance.
Simply
Convenient cardio while moving.
Contraindications
Acute knee or back pain.
Heart conditions without medical supervision.
Poor wellbeing and dizziness.
Recommendations
Cardio
Ride 30 minutes 3–4 times a week.
Technique
Keep an even pace and a proper position.
