Made it your goal to exercise more in 2025? Consider getting on a bicycle this week. Cycling is a great workout to try if you're getting back into exercise, as it puts less strain on the joints, provides a solid cardiovascular workout, and is easy to adjust in intensity across various fitness levels.
A 2018 study* found that cycling, especially high-intensity interval training, can increase the abundance of beneficial gut bacteria while potentially decreasing inflammatory gut bacteria. Engaging in moderate exercise like cycling can also help accelerate gut transit time. In one study, gut transit time was reduced from 51 hours at rest to 36 hours in participants who cycled.
Ready to ride your way to a healthier gut? Here’s a simple 1-week cycling plan designed to improve digestion and gut health. It’s easy to try and suitable for beginners or those returning to cycling.
Day One: 40-minute Moderate Ride
Start on your first 40-minute ride. This should feel about 6-7 out of 10 effort or 60-70% of your maximum heart rate. Focus on pedalling steadily to stimulate gut motility.
Day Two: Take a rest or light walk
Give your body a rest to recover.
Day Three: 45-minute interval ride
Start on your first interval ride. Take 10 minutes to warm up at an easy pace. If you are new to interval training, start with 1 minute of high intensity 80 - 85% of your maximum heart rate and 1 minute recovery. If you feeling ready for a challenge try a HIIT Pyramid:
15 seconds hard / 15 seconds recovery (repeat 6 times)
30 seconds hard / 30 seconds recovery (repeat 3 times)
45 seconds hard / 45 seconds recovery (repeat 3 times)
Reverse the intervals back to 15 seconds and repeat. Don’t forget to include a cool-down at the end of your interval session.
Day Four: 30-minute easy ride
Keep it light and easy today to help your body relax and recover.
Day Five: 60-minute moderate ride
Similar to day one, ride at a steady pace today, keeping your heart rate at 60-70% of your maximum heart rate.
Day Six: 50-minute interval ride
Amp it up today! Take 10 minutes to warm up at an easy pace and follow a HIIT Pyramid.
30 seconds hard / 30 seconds recovery (repeat 3 times)
45 seconds hard / 45 seconds recovery (repeat 3 times)
60 seconds hard/ 60 seconds recovery (repeat 3 times)
Reverse the intervals back to 15 seconds and repeat.
Day Seven: Take a rest or gentle yoga
You’ve earned it! Take a rest today. Incorporate some gentle yoga poses to support digestion.
Postbiotics For Recovery
The short-chain fatty acid (SCFA) content in postbiotics makes them the ideal companion when exercising SCFAs can have anti-inflammatory effects and can signal immune cells to reduce the production of inflammatory molecules. At the same time, they help build a healthy gut barrier, preventing harmful substances from leaking into the bloodstream and triggering inflammation. An easy way to incorporate postbiotics into your routine is with a daily serving of P3 Gut Builder. This powerful postbiotic tonic can help to put you on the fast track to better gut health. A game-changer for gut health, postbiotics deliver beneficial metabolites directly to your digestive system, to support gut health and overall wellbeing.
*Six-Week Endurance Exercise Alters Gut Metagenome That Is not Reflected in Systemic Metabolism in Over-weight Women, https://doi.org/https://doi.org/10.3389/fmicb.2018.0232310.3389/fmicb.2018.02323