**Cycling and Blood Sugar**
Cycling is a low-impact aerobic activity that reduces joint load while engaging large muscles—especially quadriceps and glutes—for extended periods. Riding 30–60+ minutes at a steady effort increases muscular glucose oxidation; post-ride, glycogen repletion accelerates glucose uptake, stabilizing blood sugar.
**Key Benefits**
1) Lower-body strength and endurance: climbs and cadence drills broaden fiber recruitment.
2) Cardiorespiratory gains: steady rides can raise VO₂max.
3) Reduced visceral fat and improved weight control: consistent energy expenditure eases insulin resistance.
**Training Templates**
– Beginner: 20–30 min on flat terrain at 80–90 rpm, 3x/week; add 5 minutes every two weeks.
– Intermediate: 3 × 5-minute hill repeats (moderate intensity) with 3-minute recoveries, total 45–60 minutes.
– Long ride: for 60–90 minutes, refuel every 30 minutes with water and 15–30 g carbs.
**Safety and Glycemia**
– Before: Aim 90–250 mg/dL; snack if below 90. Protect pump cartridges/tubing if applicable.
– During: At symptoms of hypoglycemia, slow down and ingest quick carbs.
– After: Monitor for 2–3 hours; if nocturnal lows occur, adjust evening intensity.
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In brief, cycling’s sustainability and metabolic benefits make it an effective choice for glucose management and cardiovascular health.
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