Cycling is an incredibly popular form of low-impact cardiovascular exercise, which not only offers an eco-friendly and exhilarating mode of transportation and travel but also serves as an effective way to improve fitness levels.
The impact that cycling will have on body shape varies between men and women due to a number of inherent physiological differences and a host of other variables.
So, what physical changes can we expect to see when we begin cycling, and are there genetic limitations that contribute to individual variability in response to cycling-induced body changes?
Irrespective of its effect on body shape, cycling offers a range of benefits, including effective calorie burn, improved cardiovascular health, and a sustainable training routine.
As a personal trainer, I regularly have clients come to me with their own preconceptions – rightly or wrongly – about the effects of cycling on body shape.
In this article, I’ll be covering the effects of cycling on body shape, examining the specific changes that can occur in both men and women.
Let’s get into it!
What are the Effects Of Cycling On Body Shape?
I’ve often had clients looking for a clear cycling “before and after” type of answer to the effects of cycling on body shape.
Though this isn’t necessarily the most helpful way to look at the issue, it’s true that before and after training, your body undergoes various changes that contribute to overall health and fitness.
As a result, if you partake in regular cycling, you will likely experience changes in your body shape.
Let’s explore the distinct adaptations that occur, and what differentiation we can expect between men and women:
#1: Your Body Composition Changes
Cycling will usually have a notable impact on body composition for both men and women.
The mechanical tension on muscle fibers leads to microscopic damage, often referred to as “microtrauma”.
This damage is a natural part of the muscle adaptation process. After cycling, the body initiates the repair and adaptation process. Satellite cells, which are specialized cells located on the outer surface of muscle fibers, become activated.
These cells play a crucial role in muscle repair and growth.
They fuse with damaged muscle fibers, providing the necessary building blocks for repair. Over time, the repaired muscle fibers become stronger and more resistant to the stresses they experience during cycling.
Effects of Cycling on Body Composition: Male Vs Female Bodies
The combination of prolonged cycling sessions and resistance training can contribute to the growth of muscle fibers, enhancing strength, power, and size.
During cycling, the muscles involved in pedaling, muscles of the lower body experience repetitive contractions.
As a result, you can expect an increase in muscle mass in the calves, quadriceps, hamstrings, and glutes, resulting in a more defined lower body.
Although cycling primarily targets the muscles of the lower body, it will also strengthen your core muscles and upper body.
Men tend to experience greater muscle hypertrophy (growth) due to their higher levels of testosterone, a hormone that promotes muscle growth.
However, note that there are limitations to how much you’re likely to build muscle through cycling alone.
Women will typically experience similar physiological changes.
However, women often experience less significant muscle hypertrophy (growth) than men due to their lower testosterone levels. Nonetheless, cycling can still lead to muscle strengthening and increased definition.
Testosterone is a key anabolic hormone that influences muscle building and development.
It is a crucial component of muscle growth, aiding in the process of protein synthesis via nitrogen retention and contributing to increasing the number of muscle fibers and the size of muscle cells.
Men usually experience a greater degree of muscle growth due to their naturally higher testosterone levels. Women, despite having lower testosterone levels, can still achieve significant improvements in muscle tone and strength through cycling.
#2: Fat Loss and Weight Management
Cycling can also play a role in fat loss and weight management, making it a valuable tool for physique change.
As an aerobic exercise, cycling can burn a significant amount of calories. For instance, a moderate-paced cycling session can burn around 300-500 calories per hour for an average adult, helping to build a calorie deficit (meaning your body burns more calories than you consume).
One of the notable benefits of regular cycling is its ability to promote fat oxidation, which is the process of using stored fat as a source of energy.
When you engage in prolonged and moderate-intensity cycling, you burn fat stores as a primary energy source. This can contribute to a reduction in body fat percentage over time, leading to improved weight management.
Effects of Cycling for Weight Management: Male Vs Female Body
When it comes to fat loss, men tend to have a higher basal metabolic rate (the basic rate you burn calories without exercising) and a greater tendency to accumulate visceral fat (fat around internal organs) compared to women.
Cycling’s cardiovascular fitness benefits help men burn calories, thereby aiding in weight management and the reduction of visceral fat. Visually, this may lead to a leaner physique.
Women typically have a lower fat-free mass index (FFMI) value due to various physiological factors related to reproduction and hormonal balance.
Cycling can help women reduce subcutaneous fat (fat stored under the skin) and promote a leaner physique.
However, as we increase our cycling volume, the temptation to consume additional calories in order to restock our energy reserves and maintain our energy levels is ever-present.
If your diet mainly consists of calorie-dense unhealthy food, exclusively cycling might not prove adequate for any great change in body shape.
In conjunction with daily cycling, it’s crucial to fine-tune our dietary patterns and consciously opt for nourishing food choices. This approach will establish a more harmonious and sustainable method for pursuing weight loss.
- If you want to know more about nutrition for cyclists, check out “What Makes A Healthy Cycling Diet?“
Limitations To the Effects Of Cycling On Body Shape
As a strength and conditioning coach, I often work closely with clients who are determined to achieve their weight loss goals through cycling.
Weight loss is a great goal to have because it’s a specific, measurable goal and, as such, can really fire up your motivation.
That said, weight loss isn’t a smooth, predictable journey. We might be ticking all the boxes, following the plan, and still hit those pesky plateaus or see some ups and downs.
Progress should not be defined by visual changes in our body shape, as it doesn’t always act as an accurate measurement of progress. Some degree of physical appearance will likely be pre-determined.
Picture the body diversity of riders within the professional cycling peloton, where riders ride an average distance of 30,275 km (19,100 miles) per year.
Some have calves shaped like Adonis, and others have calves that resemble stick insects. There are numerous examples of both sets of riders, who will largely train the same all year round. Then factor in track cyclists, who tend to have entirely different body shapes again.
So, what accounts for the difference?
The effects of cycling on body shape for both men and women is a complex equation shaped by genetics, lifestyle, and environmental factors.
It’s important to remember that these differences are general trends, and there is a wide range of individual variability.
Keep pushing, keep making those smart choices, and trust the process. Plateaus? They’re just part of the journey.
Shifting The Focus Away From Body Shape: Other Key Health Benefits of Cycling
Progress is more than just body shape – it’s about feeling stronger, having more energy, and knowing you’re on a path to a healthier you.
In a world often consumed by comparison and fleeting trends, we can benefit by shifting our focus from mere body aesthetics to the holistic and enduring benefits of cycling.
The undeniable truth is that the advantages of cycling extend far beyond the realm of body shape. By redirecting our attention to the profound impact it has on our mental, physical, and social well-being, we can empower ourselves to live fuller, more enriched lives.
Aside from the effects of cycling on body shape, you can expect to experience:
#1: A Positive Increase In Your Mood
Whether you’re a casual Sunday rider, long-distance bikepacker, or just commuting by bike, cycling is an elixir for our mental health.
It’s a steadfast partner when it comes to combating stress, anxiety, and depression.
The rhythmic simplicity that we experience while cruising down a country lane helps clear the mind of clutter. As you exercise, endorphins are released, elevating your mood and outlook.
#2: A reduction in Disease
Whether indoor cycling or getting out in the elements, bicycling offers a slew of health benefits for our heart and lungs.
With each deliberate pedal stroke, we enhance our cardiovascular endurance, fortifying ourselves against an onslaught of diseases, including obesity, type 2 diabetes, metabolic syndrome, hypertension, cardiovascular disease, and certain cancers, as well as reducing blood pressure.
Cycling is associated with a staggering 24% lower all-cause mortality rate when compared with those who don’t cycle.
#3: Hanging Out with friends
Getting out on the bike can open the door to a world of snowballing social possibilities that can enhance your social life in numerous ways.
Getting into cycling often leads individuals to join local cycling clubs or groups. These communities are composed of like-minded enthusiasts who share a passion for cycling.
Cycling provides a platform for shared experiences. Whether you’re conquering challenging hills, exploring new trails, or participating in charity rides, these experiences can create strong friendships.
Social interaction is a boost for mental health and helps combat stress and depression, bringing a vast range of connected health benefits.
