Activity Specific Exercise: Cycling for Cardiac Patients

Activity Specific Exercise: Cycling for Cardiac Patients

Cycling is a fantastic way to stay active and support heart health. Whether used as a sport, for commuting, leisure, or as part of an exercise programme, cycling is adaptable to many fitness levels. For people with heart conditions, cycling offers numerous benefits but requires careful planning and safety considerations.

The Benefits of Cycling for Heart Health

Cycling is particularly suitable for cardiac rehabilitation due to its low-impact nature. Here are some key benefits:

• Low impact on joints: Cycling places less stress on weight-bearing joints like the knees, hips, and ankles compared to walking or running, making it ideal for individuals with joint limitations (NHS, 2023).

• Supports aerobic fitness: Regular cycling improves cardiovascular endurance, helping the heart work more efficiently and lowering the risk of secondary cardiac events (British Heart Foundation, 2022).

• Strengthens lower body: Engages major leg muscles like quadriceps, hamstrings, and calves, improving muscular endurance and balance.

• Enhances psychological wellbeing: Cycling can reduce symptoms of depression and anxiety while improving mood and confidence through endorphin release (NICE, 2021).

• Adaptable for all levels: Suitable for those new to exercise, those in recovery, or seasoned cyclists aiming to maintain fitness.

When Can You Start Cycling?

• After a heart attack or stent: You may begin relatively soon, but only after being assessed by your cardiac rehabilitation team or a Clinical Exercise Physiologist.

• After heart surgery: Use of a static bike is generally safe early in recovery. However, road cycling should be delayed until the breastbone heals—this can take up to 12 weeks.

• With a pacemaker or ICD: Wait at least 6 weeks post-procedure before cycling. Clearance from a clinician is required.

Remember to always consult with your healthcare provider or cardiac rehab team before starting any new form of physical activity.

How to Get Started Safely

1. Start with a static bike: Great for building confidence, monitoring intensity, and practising pacing in a controlled environment.

2. Use a turbo trainer: This device transforms your road bike into a stationary trainer, allowing safe indoor training with your regular bike.

3. Try pedal exercisers: These are helpful for those needing to exercise from a seated position, ideal for early recovery.

4. Plan your route: Choose flat, quiet paths with minimal traffic and good weather. Ensure you can warm up and cool down safely.

   
   
   
   

Additional Safety Tips:

• Wear a helmet and reflective gear when cycling outdoors.

• Adjust your bike seat to ensure your knee is slightly bent at the bottom of each pedal stroke.

• Avoid highly polluted routes and exercise away from peak traffic hours.

• Don’t cycle straight after eating a large meal.

• Take any medications as prescribed and bring water with you.

• Avoid cycling if you feel unwell, have missed medications, or experience unusual fatigue.

Warm-Up and Cool-Down

Structured sessions help you build endurance and avoid injury.

Here’s a sample structure:

• Warm-up: 10–15 minutes at a light intensity (RPE 2–3/10). Use lower gears or resistance and cycle on flat terrain.

• Main phase: 20–40 minutes of moderate intensity (RPE 4–6/10), gradually progressing over time.

• Cool-down: 10 minutes of reduced resistance and cadence. Allow your heart rate and breathing to return to baseline.

If you're unable to complete long sessions, reduce the main phase but still include warm-up and cool-down (minimum 5 minutes each).

Safety Considerations

• Stop immediately if you experience chest pain, dizziness, palpitations, or breathlessness. Rest and use GTN spray/tablets if advised. Seek medical advice if symptoms persist.

  
  

• Avoid sprinting or high-intensity cycling, especially without clearance from your healthcare provider.

  
  

• Monitor breathing and talk test: You should be able to speak in full sentences during cycling. If not, reduce intensity.

Sample Cycling Plans

Beginner (Weeks 1–4)

• Static cycling 10–15 minutes, 3 times per week

• Flat terrain or low resistance; focus on posture, hydration, and pacing

Intermediate (Weeks 5–8)

• 20–30 minutes of cycling, 3–4 times per week

• Gradually increase speed or duration

• May start outdoor routes with short, gentle inclines

Advanced (Weeks 9–12)

• 30–45 minutes, 4–5 times per week

• Mix indoor and outdoor sessions, include light hill climbs

• Consider using cycling apps for route planning and progress tracking (e.g. Komoot, Strava, Zwift)

Complementary Activities

• Upper-body strength training: Since cycling primarily works the lower body, incorporate resistance exercises for the arms, chest, and back 2–3 times per week.

  
  

• Flexibility and balance work: Consider yoga, tai chi, or Pilates to round out your fitness programme.

Train with My Movement Medicine

At My Movement Medicine, we specialise in helping people with heart conditions regain their confidence, mobility, and strength through safe, progressive, and fun exercise. Our hybrid sessions offer both in-person and online access, so you can build your cycling fitness in a structured and supportive environment.

You’ll benefit from:

• Professional supervision by a Clinical Exercise Physiologist

• Live sessions and on-demand recordings

• Adaptable plans for all fitness levels

• Safe, evidence-based heart health advice

🔗 Book a free trial session today and see how we can help you get back in the saddle. Visit www.mymovementmedicine.co.uk or email us at mymovementmedicine@gmail.com to get started.

Your journey to stronger, safer cycling starts here.

References:

• British Heart Foundation. (2022). Staying active with a heart condition.

• National Health Service (NHS). (2023). Exercise and the heart.

• NICE. (2021). Physical activity: encouraging activity in the general population.

• Association of Chartered Physiotherapists in Cardiovascular Rehabilitation. (2023). Cycling: A Guide for People with Heart Conditions. www.acpicr.com

This blog post was written by Jamie Pickett, Clinical Exercise Physiologist, with AI assistance.