If you're part of the estimated 42 percent of households with a bike stashed away, it's a powerful tool for health and fitness. Thus, whether you're considering biking as a new activity or looking to amp up your current cycling practice, this guide will run you through the significant perks and best practices for embarking on a cycling journey.

Cycling, the act of pedaling a bicycle, introduces varying intensities of physical activity based on your fitness level. According to Paul Warloski, a USA Cycling–certified cycling coach and ACE-certified personal trainer, cycling promotes strength, specifically in the lower body muscles such as the quadriceps. However, cycling chiefly serves as an aerobic activity that enhances the cardiovascular system by conditioning the body to utilize oxygen efficiently and pump blood effectively.

The benefits of cycling extend to both outdoor and stationary bikes, and for some, indoor cycling may provide a more convenient environment free from the elements and the need to carry essentials like water, snacks, and a repair kit. However, many outdoor cycling enthusiasts relish the chance to connect with nature and incorporate stops in pleasurable settings along their routes.

Aside from serving as an enjoyable cardiovascular workout, cycling has proven links to various health benefits. Studies have indicated that regular cycling can improve sleep quality, cardiovascular health, brain health, and mood. Furthermore, as an aerobic activity, cycling can contribute to weight loss, with regular cycling known to assist weight loss efforts, especially in overweight individuals.

But if starting cycling will lead to weight loss is dependent on individuals, says professional cycling trainer Bekah Rottenberg. Notably, your daily diet plays a key role in this. Initially, cycling boosts metabolism temporarily, but this results in increased calorie intake. Furthermore, with regular and consistent cycling, the body becomes more efficient and starts to burn fewer calories.

For beginners to cycling, it's advised to begin with short rides of 20 to 30 minutes several times a week. Initial rides should harness comfort on the bike, followed by gradually increasing speed, taking longer rides, and biking more frequently.

Cycling nutrition is essential for a productive ride. Stephanie Hnatiuk, a registered dietitian and sports nutrition specialist, advocates for a diet plan that supports each stage of a ride, from pre-workout, during the ride, and post-workout stages. This will encompass easily digestible carbohydrates, hydration, glycogen replacement, a combination of protein and carbohydrates respectively.

While cycling offers many advantages, it's essential to warm up before a workout, wear appropriate clothing for comfort, especially outdoors, and beware of common cycling injuries like knee pain, head injuries from crashes, neck and back pain, wrist and forearm pain or numbness, and urogenital problems. To reduce risk, changing positions while on the bike, ensuring proper shoe fit, using a wider seat, and wearing a helmet are practical preventative measures.