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Is Indoor or Outdoor Cycling a Better Workout? The Health Benefits Differ, Experts Say
Experienced trail riders and Peloton fans can agree: Riding a bike is one of the most fun ways to get your sweat in.
And while indoor and outdoor cycling are both healthy forms of exercise, they provide some different health benefits. And one may align with your goals and preferences more than the other.
"They're both excellent sources of cardiovascular training," Dr. Jeffrey Fleming, a primary care sports medicine physician at the University of Pittsburgh Medical Center, tells especially when it comes to increasing your cardiovascular endurance.
Indoor and outdoor cycling are also great for strengthening your legs and glutes, he says. "So, for those looking for both resistance training and cardiovascular training, (cycling is) a nice mix of the two," Fleming adds.
But the setting matters when it comes to cycling. And there are different health benefits whether you're pumping up the resistance in an air-conditioned spin class or taking the hills as they come on a tree-lined trail.
Benefits of Cycling Outside
Whether you're biking inside or outdoors, "the leg movements are essentially identical," Chris Barucci, a physical therapist and certified strength and conditioning specialist at the Boston University Physical Therapy Center, tells
But outdoor cycling offers some unique benefits over indoor cycling. That includes "mental stimulation, exposure to nature and balance and handling challenges," Barucci says.
Riding outside is naturally more varied in slope and speed, and "the variability itself can be an advantage," Fleming says. "You have to react to the environment that you're right riding on in real time."
And simply being outdoors, whether you're on a trail or on your morning commute, "can have some positive effects psychologically," Fleming says.
Benefits of Indoor Cycling
Indoor cycling, also called spinning, has its own set of unique advantages.
A stationary bike allows you to precisely control your resistance and speed. That means it's generally safer than riding outdoors on unpredictable surfaces, the experts say.
"Indoor cycling removes a lot of the risks associated with outdoor cycling," Barucci notes. "Indoor riders don't have to worry about weather conditions, road conditions, motor vehicles, pedestrians or other cyclists," he says.
Additionally, indoor biking is better for those with "balance or reaction time issues, if they are recovering from an injury and if they don't live in an area that allows for safe biking," Barucci says.
The control a stationary bike gives you is also great for maximizing your workout's efficiency and burning a lot of calories in a relatively short amount of time, Fleming says.
Plus, there's the convenience factor: "An indoor bike can safely be used any time of day that it is available, where outdoor riding at night presents some safety challenges," Barucci says.
And, even though you're not cycling outside, spinning can offer its own set of psychological benefits to those who enjoy it, Barucci notes. Some people really value having time to watch or listen to something while spinning, while others appreciate the community of a Peloton ride or spin class.
Should You Do Indoor Cycling or Outdoor Cycling?
Mechanically, riding an indoor bike or cycling outside are very similar, the experts say. You'll generally work the same muscles, and both activities will provide an efficient cardiovascular workout.
So, if you're choosing between indoor and outdoor cycling, think about your goals and any conditions or injuries you may be dealing with.
Those who are looking for an efficient, convenient workout they can do pretty much any time without worrying about weather should opt for indoor cycling. The same is true for anyone who has issues with balance or reaction time. And if you're hungry for social connection while working out, give an indoor cycling class a try either in person or virtually via an app.
On the other hand, folks who prefer to be out in nature and welcome the "excitement and thrill" that comes with the variability of a trail would do better with outdoor cycling, Barucci says. And you don't have to ride alone, he adds, as there are cycling groups you can join all over the place.
Keep in mind that riding outside can be less predictable than spinning, and comes with some safety hazards like bad weather and traffic.
Of course, the two activities are not mutually exclusive. Many outdoor riders also enjoy indoor cycling when the weather isn't playing along, for instance. Either way, know that you can pedal your way to better physical and mental health.
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