Will biking, at a high resistance, build up muscle or help me get lean?

Question

The resistance I cycle at right now is 9 (1 lowest 10 highest).

I just want to get leaner legs. NOT muscular or large legs.
Would cycling at 9 for 45 minutes, almost everyday work?

So, would a lower resistance or a higher resistance be best?

Thank you :]

Answer 1

Hi, there.

It will depend on the type of muscle you naturally build and the type of riding you're planning to do. "Mashing" or riding at a low cadence with a lot of resistance will use some larger, slow-twitch muscle groups. This can bulk you up in your quads and calves. It will also put more pressure on your knees and may not be an ideal way for you to do what you want to do.

Riding at a high cadence without as much resistance--"spinning"-- will save your knees and will also help you to get a good cardio workout whle building some smaller muscle groups.

If you're out on the open road, you may want to think about getting a clipless pedal system (where your shoe is attached to your pedl via a cleat) that allows you to use many of the muscles in your legs--and your glutes--to propel the bike. Think about making a circle, pulling up, kicking forward, pushing down, pulling back. It's much more efficient and will get you pedaling at that higher cadence faster.

If you're in a gym or doing spin class where clipless pedals are not an option, try upping your cadence to 75-95 rpm's and keeping it there, regardless of the resistance level, this will help you save your knees and give you a great workout.
If you pair cycling with other activities, such as swimming, yoga or pilates, you'll have a very strong core as well as well-shaped legs.

When I first began riding 5 years ago, I lost about 10 pounds and gained that back as muscle. My quads DID grow, but as I developed a more efficient pedal stroke and worked on my high cadence, I lost the bulk and increased my overal leg strength, shape and sveltness. Check out the websites below for some more information and--if you haven't already--go visit your local bike shop for help and more information!

Good luck and happy cycling!!

Answer 2

Start out low, and start and stop quite a bit that strengthens the muscles, then gradually increase the time, and resistance, as the pedalling gets too easy to maintain smooth pacing. It will help keep you in shape, and build leg muscles, both of which help get you lean by burning fat to strengthen the muscles. I mountain bike alot, and my legs bulk up alot, but I'm a guy. Women usually get toner legs from biking.

Answer 3

Try for lower Resistance, but you are on the right track . Hopefully you are fitted right to the training cycle your on. High resistance with the wrong fitting and extended times could lead to sore joints like the knees. Good luck.

Answer 4

Women usually get toned by riding, not big. The other answers here are absolutely corrrect. I'd leave the high resistance riding for interval type training if you want to become a more powerful cyclist. It's very similar to weight training.

Answer 5

Low resistance pedalling quite fast, that's the proper way to cycle anyway.

Answer 6

less tension + more speed = lean
no resistance at all .. and go as fast as you can as long as you can.. or as fast as you can to pace yourself for an entire 30 minutes .. stretch for 5 minutes before you start.. and leave the last 10 minutes to walk around and cool yourself down to avoid cramping.
there is your 45 minutes..

Answer 7

You are female.......very difficult to "bulk" up because of lack of testosterone. Don't be afraid to up the resistance.