Varnit Yadav, Online Fitness and Nutrition Coach, Lucknow, explains, “The 75% rule means most of your cycling training should be done at about 75% of your maximum effort or heart rate.” This is called moderate-intensity training. It’s not too easy, but it’s not so hard that you get tired quickly. Riding at this level helps you build endurance, burn fat, and improve your heart health without over-stressing your body. 

ALSO READ: Do Cold Drinks Really Harm Your Bones? Expert Shares The Impact of Soft Drinks

According to Varnit, “If you always push yourself to the limit, you risk injury and burnout. Training at 75% allows your body to recover and adapt.” This steady pace helps your body get stronger over time. It also means you can ride longer and more often, which is great for your overall fitness. Ensure adequate protein intake, have active rest days with the help of walking and sleep in the range for 7-10 hours to keep unlocking new cycling goals, advised the expert. 

Moderate cycling, like the 75% rule suggests, is linked to many health benefits. Studies show that regular cycling can improve heart health, lower cholesterol, and help control weight. It also boosts your immune system and reduces the risk of chronic diseases like diabetes and high blood pressure. Varnit says, “Cycling at a steady, moderate pace is ideal for people of all ages. It’s gentle on your joints and helps you stay active for life.”

Cycling doesn’t just help your body, as it’s good for your mind too. Varnit shares, “When you ride at a comfortable pace, you can enjoy the scenery and clear your mind. It’s a great way to reduce stress and feel happier.” Research supports this, showing that cycling can lower anxiety and boost mood.

As you celebrate World Cycle Day, remember that cycling is for everyone. You don’t need to race or ride fast to get the benefits. The 75% rule is a simple way to train smarter, avoid injuries, and enjoy your rides more. Varnit Yadav reminds us, “Cycling should make you feel good, not exhausted. Focus on steady, enjoyable rides for better health.”

ALSO READ: Is Sitting Cross-Legged Normal or Harmful? What You Need to Know

Conclusion

Cycling is a powerful tool for better health, but how you train matters. The 75% rule helps you get the most from your rides while protecting your body and mind. This World Cycle Day, try riding at a moderate pace and see how good you feel. Remember, it’s not about going the fastest, as it’s about enjoying the journey and staying healthy for life.