Pedal power: Cycling offers full-body benefits

by Liz Kamp, Founder of New Trail Cycling & Strength

As a fitness professional and founder of New Trail, a Reston fitness studio, I’ve seen firsthand how cycling, both indoors and outdoors, can transform lives. Whether you’re pedaling along Reston’s scenic trails or powering through an energetic indoor cycling class, this activity offers a wide range of benefits for both body and mind.

Heart Health

Cycling is an excellent cardiovascular workout that strengthens your heart, improves circulation, and can help lower blood pressure. Studies show that regular cycling can significantly reduce the risk of heart disease and stroke. It’s a powerful way to boost your long-term heart health while doing something enjoyable.

Leg and Core Strength

Cycling builds strength in your legs and core with every ride. Whether you're tackling hills, sprinting, or cruising on flat roads, consistent cycling tones and strengthens key muscle groups without the wear and tear of high-impact activities.

Joint Health

One of my go-to lines about indoor cycling is that it’s a runner’s best friend. You can push your limits and get in the zone just like a good run—minus the impact. Cycling is a low-impact activity that’s gentle on your joints, making it a great option for those recovering from injuries or surgeries. At New Trail, we have many clients who come to us after joint replacement surgeries. Cycling helps them stay active and safely rebuild strength in the muscles around the hips and knees, offering long-term joint protection.

Mental Health

All forms of exercise, including cycling, support mental well-being. It reduces stress, improves sleep, and lifts your mood. Indoor and outdoor cycling also offer something extra: community. The shared experience of riding can help foster connection, which has a powerful impact on mental health.

As Restonians, we’re fortunate that Bob Simon had the foresight to weave community into the very design of our trail system. He believed that people meeting on the trails—whether on foot or by bike—would strengthen our community. It’s actually how I first met him. That philosophy inspired the name of my studio, New Trail—a place where people can forge new paths to fitness and connection.

If outdoor riding is your style, consider joining one of the many local cycling clubs in the Reston area. If you prefer the controlled environment, camaraderie, and energy of an indoor class, there are great options for that, too.

Finding Your Fit

Whether you choose to ride indoors or out, what matters most is finding what works best for you. Outdoor cycling offers fresh air, natural scenery, and a sense of freedom. Indoor cycling provides consistency, structured workouts, and a motivating group dynamic. Both are great; just make sure your bike is properly fitted.

A good fit supports your form, prevents pain, and helps you get the most out of each ride. For indoor cycling, always ask your instructor for a setup check. For outdoor riding, visit a local shop, like The Bike Lane, for a professional bike fitting.

If you’re looking for a welcoming and motivating indoor cycling experience, we’d love to see you at New Trail. All fitness levels are welcome!