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Is cycling a complete full-body workout?

Discover all the benefits of cycling: why it is good for body, mind and general well-being

25 FEB 2025

Is cycling a complete full-body workout?

Cycling is one of the most popular and practiced sports, an activity that combines physical well-being, fun and sustainability. Whether it’s a relaxing weekend ride, a daily commute to work or a high-intensity workout, cycling can provide numerous benefits for the body and mind. Not surprisingly, it is recommended for those who want to improve their physical fitness, and for those looking for a low-impact sports activity, suitable for all ages and levels of athletic preparation.

From a physical point of view, cycling is an excellent cardiovascular training that improves heart health, reduces blood pressure and increases lung capacity. In addition, it is an activity that actively involves different muscle groups, especially legs, buttocks and core, contributing to the toning and strengthening of muscles. The possibility to adjust the intensity of the training, from flat routes to the most demanding climbs, makes it suitable for all, both beginners and more experienced athletes.

For all these reasons, cycling is confirmed as one of the most versatile and beneficial sports, able to improve the psycho-physical well-being of anyone who decides to get on the bike and get moving.

But can it really be considered a complete sport? In this article, we’ll look at all aspects of cycling, from muscle and cardiovascular benefits to the effects on posture and overall well-being, to see if it’s a truly complete activity.

Benefits of cycling for health

Cycling is a physical activity that brings numerous benefits to the body, improving cardiovascular health, strengthening muscles and helping to maintain weight shape. Unlike other sports, cycling allows you to achieve great results with minimal impact on the joints, and is therefore ideal for people of all ages. Among the main benefits of cycling for health there are definitely:

improving cardiovascular health: cycling is an excellent aerobic exercise, which helps strengthen the heart and improve blood circulation. Cycling regularly increases lung capacity, reduces blood pressure and lowers bad cholesterol (LDL) levels, reducing the risk of cardiovascular disease. It also improves the heart’s ability to pump blood more efficiently, reducing fatigue and increasing physical endurance;
muscle strengthening and toning: cycling mainly involves the muscles of the legs, but also allows you to work on core muscles, such as the abdominal and lumbar muscles, which help to maintain balance and correct posture. In addition, the continuous pedaling helps to develop strength and muscular endurance, making the muscles more toned, without increasing their mass excessively;
weight and metabolism control: cycling is an ideal activity to burn calories and promote weight loss. It can also help to speed up metabolism, allowing the body to continue to consume energy even after training. Combined with a balanced diet, cycling is one of the most effective methods to lose body fat and keep weight in shape;
reduced stress on the joints: unlike running, where the joints are constantly stressed, cycling is a low-impact activity. Riding reduces stress on knees, ankles and also, making it ideal for those suffering from joint problems or want a less traumatic physical activity. For this reason, cycling is often recommended to people who are recovering from injuries or suffering from arthritis;
improving posture and flexibility: maintaining a good riding position helps to strengthen back muscles and improve posture. Cycling helps to develop stability in the lower back, preventing back pain. However, it is important to adjust the bike correctly (height of the saddle and handlebar) to avoid incorrect postures that could cause muscle tension.

The benefits of cycling on the mind and on the psycho-physical well-being

Cycling is not only an excellent workout for the body, but also a powerful ally for the mind and general psycho-physical well-being. Cycling regularly helps to reduce stress, improve mood and increase concentration. Like all sports, cycling also helps to stimulate the production of endorphins, the so-called "happiness hormones", which, together with serotonin and adrenaline, have a positive effect on emotional well-being.

One of the main benefits of cycling is its ability to reduce stress and anxiety levels. Physical activity helps to free the mind from negative thoughts, dissolve accumulated tensions and promote a sense of relaxation. Cycling in the open air can also provide additional benefits to the psycho-physical well-being thanks to contact with nature. Scientific studies show that spending time in natural environments helps to reduce the production of cortisol, the stress hormone, improving mental well-being and sleep quality.

Andare in bicicletta, è uno sport completo?

What muscles are used in cycling?

Cycling is a physical activity that involves different muscle groups and therefore represents an effective training to improve strength, endurance and toning. Although it is often considered a leg-focused exercise, in reality riding also activates the core and, to a lesser extent, the upper body. The combination of repetitive movements and resistance to the pedaling allows you to develop a balanced musculature, improving stability and coordination. Let’s see in detail what muscles are used in cycling:

quadriceps, located in the front of the thigh, are among the muscles most involved in cycling. Each time you push the pedal down, these muscles contract to generate strength and thrust. They are particularly stressed in climbs and sprints, where the rider must exercise more power in the pedaling;
hamstrings (ischiocrurals), which work in synergy with the quadriceps to ensure a fluid and controlled movement. During the pedal’s uplift phase, these muscles are activated to maintain balance and prepare the leg for the next cycle of pedaling;
calves (gastrocnemio and soleo), which play an important role in the pedaling, especially in the final stage of the movement, when the foot pushes down. Constant cycling training helps to develop the endurance of these muscles, improving ankle stability and pedaling power;
buttocks, essential to generate power and stabilize the pelvis during the ride. They are particularly stressed on climbs and in sprints when it is necessary to apply more force on the pedals. Proper use of the buttocks improves the efficiency of the movement and reduces stress on knees and back;
core (abdominal and lumbar): although cycling is not known to directly involve the upper body, the core plays a crucial role in maintaining balance and correct posture. The abdominal and lumbar muscles work constantly to stabilize the body, preventing oscillations and improving pedaling efficiency. A strong core helps to reduce fatigue and the risk of low back pain;
upper body muscles (arms and shoulders): although to a lesser extent than the lower part, cycling also involves the muscles of the arms and shoulders, especially in disciplines such as mountain biking. Triceps, biceps and deltoids are activated to maintain control of the handlebar and absorb ground vibrations.

Nalini cycling clothing: innovation, comfort and performance at the highest levels

Technical clothing plays a crucial role in a cyclist’s performance, influencing not only riding comfort, but also aspects such as endurance and aerodynamics. Nalini cycling clothing is synonymous with innovation and quality, thanks to garments designed to ensure maximum performance on the road, gravel and mountain bike. Every detail is designed to provide an optimal experience, combining advanced technological materials, ergonomic fit and innovative solutions to improve pedaling and reduce fatigue.

All garments are made with highly breathable fabrics, capable of quickly removing sweat and keeping the body dry, and equipped with water-repellent and windproof treatments, designed to offer protection from rain, wind and humidity, and ensure optimum performance in all weather conditions. In addition, the use of high-performance technical materials ensures an adaptive and aerodynamic fit, reducing friction with air and improving pedaling efficiency. Details such as flat or heat-sealed seams, compression and elastic inserts with gripping silicone on the bottom of cycling jerseys and pants are designed to improve the fit and grip of garments, without causing discomfort or limiting freedom of movement.

Among the most revolutionary garments of the Nalini line are Contact Bib Shorts, cycling big shorts that redefine the concept of ergonomics and comfort thanks to the patented system of integrated pad and suspenders. Unlike traditional shorts, where the bottom is sewn directly into the structure of the garment, Contact Bib Short has a completely innovative structure: the suspenders are attached directly to the pad, which remains partially detached from the shorts themselves. This design allows the pad to adapt more naturally to the cyclist’s anatomy, following body movements and ensuring a personalized fit. The result is greater freedom of movement and a significant reduction in pressure points, improving comfort even during longer rides.

Thanks to the combination of technology and ergonomic design, Nalini cycling clothing is perfect for those who seek maximum performance and protection, in training, in competition, but also during bike rides in their spare time. From amateur cyclists to professional athletes, each garment is designed to provide muscle support, protection and comfort, helping to improve endurance and reduce fatigue.

Take your cycling experience to the next level with Nalini technical clothing! Discover the full range of high performance garments and cycle with maximum comfort and freedom of movement.