Whether it’s for recreation, fitness or competition, bicycling offers something for everyone to enjoy. Recreational biking is a safe, low-impact activity that can be done by people of all ages and physical abilities. Biking is also a great activity for those with a knack for fitness or a competitive edge. Not only does bicycling tone many of your major muscle groups, it can also help with weight loss and improve your overall physical fitness.

According to the National Heart, Lung, and Blood Institute and the American Heart Association, the average 150-pound recreational cyclist burns about 410 calories per hour while pedaling at 12 miles per hour. Needless to say, you have the potential to increase calories burned if you pedal faster or ride up hills.

Sources: National Heart, Lung, and Blood Institute, American Heart Association.