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Is Too Much Cycling Bad for the Heart?
In the last 70 years, modern conveyances have largely replaced the need for us to walk from one place to another. As such, we have given up exercise in favour of convenience and speed. But what if there was a way you could still get to your destination without slowing down?
Enter cycling.
The Wonders of Cycling
Cycling has long been recommended as an effective, fun, and safe way to promote fitness. More and more people are putting foot to pedal to enjoy the benefits, which include:
- Enhancing cardiovascular fitness and reducing the risk of heart problems
- Improving balance and coordination
- Enjoying a low impact exercise that is easy on the joints
- Aiding fat loss and improving general health
- Boosting mental well-being
As beneficial as exercise may be, there’s such a thing as “too much of a good thing”.
The Danger of Overtraining
Excessive exercise can lead to overtraining, a state of constant physical stress without adequate recovery. The undesirable effects include:
- Constant fatigue from exercise instead of a boost to your energy levels
- Excessive strain on the heart which may cause adverse effects such as arrhythmias, myocardial fibrosis, and increased cardiac biomarkers. These in turn can worsen any heart condition you may already have.
- Aches and pains in your muscles and joints; a particular concern with excessive exercise is rhabdomyolysis. In this condition, extreme exertion can cause muscle breakdown, which releases toxins into the blood that could damage the kidneys
Thus, while cycling is generally beneficial to the heart, too much can be very harmful. So how much is too much?
The answer, as it turns out, is a balance between the “how hard, how long, and how often” of exercise.
The Power of Moderation
How Hard: Imagine a scale from 1 to 10. 1 is minimum physical exertion similar to sitting on a chair. 10 is maximum effort that makes you feel like you’re about to collapse. Aim to cycle at an effort level of 3 to 4. This represents moderate intensity which is safe, yet challenging enough to stimulate improvements in fitness.
| Rating of Perceived Exertion (RPE Scale) | |
| 10 | Maximal |
| 9 | Really, really hard |
| 8 | Really hard |
| 7 | |
| 6 | Hard |
| 5 | Challenging |
| 4 | Moderate |
| 3 | Easy |
| 2 | Really easy |
| 1 | Rest |
How Long: At an intensity of 3 to 4, cycle for just 10 minutes or any comfortable duration. As you improve your fitness, gradually add 1-2 minutes until you could cycle for 20-30 minutes per session.
How Often: As a general guide, avoid cycling two days in a row. Have at least a day’s rest between sessions. Listen to your body. If you feel tired or your muscles are still sore when you’re scheduled to cycle again, take an extra day’s rest.
The Motivation of Fun
Let me share a little secret with you about cycling or any other exercise: Don’t think of it as exercise; think about having fun! Make it a social event and enjoy the view, the breeze on your face, and the thought of doing something environmentally sustainable. When you enjoy an activity, you develop a positive outlook that makes it easy to be consistent in indulging in the activity.
It will also help you recognise when you might be doing too much – you will feel more tired than usual, the aches and pain will appear, and the exercise will no longer be fun. When that happens, it’s a sign to take a break, and return only when you are fully recovered and ready to cycle again.
See you on the pavement!
Article is contributed by Mr Gregory Fam, Physiotherapist at the Singapore Heart Foundation.
