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Have you ever heard of the “runner’s high”? Practicing physical sport, such as running or cycling, helps the human body to release a number of substances, one of which is known as endorphins. But what exactly are endorphins and what are they used for? What process is involved in their release? Read on to learn more about this substance and its function!
What are endorphins?
Endorphins are chemicals produced by the brain and nervous system that act as neurotransmitters. Their main function is to relieve pain and generate feelings of well-being and pleasure, working in a similar way to natural painkillers. These substances are linked to stress reduction, mood enhancement and feelings of euphoria. An endorphin, therefore, is a naturally occurring chemical in the brain that blocks the sensation of pain and is directly related to pleasurable emotional responses.
Does sport generate endorphins?
When talking about endorphins, sport and how they are generated, we must bear in mind that there is a clear relationship between them. Among the many ways in which endorphins are released, sport is one of them. The same happens, for example, with leisure activities such as music, movies or even laughing. Exercising, such as cycling, generates what is commonly known as runner’s high, which consists of a feeling of euphoria and well-being. The relationship between sport and endorphins is very clear, in fact, these substances play a very important role. We see:
- Pain reduction: one of the most outstanding characteristics of endorphins is that they help reduce the perception of pain during exercise, allowing you to train longer or at a higher intensity. In fact, this is one of the most common characteristics of neurotransmitters in general, which are responsible for sending inhibitory (or excitatory, depending on the type of neurotransmitter) signals for neurons to generate an electrical impulse or not.
- Improved mood: Doing sport regularly stimulates the release of endorphins and this contributes, in parallel, to reduce stress and anxiety by improving emotional well-being.
How to generate endorphins by indoor cycling
As we indicated so far, the relationship between sport, endorphins and their release is key. This is one of the most outstanding benefits since it favors physical performance, as well as mental well-being. But how can we do it? To answer how to generate endorphins by practicing indoor cycling you should consider the following:
Pedal to generate endorphins
For your body to start generating endorphins by cycling, it is necessary to reach a minimum level of exhaustion, otherwise your brain will not have the need to release them. Although everything depends on the resistance of each cyclist -since the resistance of a professional cyclist is not the same as that of an amateur-, it is estimated that the average time to start releasing endorphins is around 20 minutes. However, to do this you need to pedal at least at an intensity of 70% of your maximum heart rate (as we indicated the maximum HR depends on each cyclist). In this article we explain how to calculate your maximum heart rate. From this moment on, the secretion of endorphins will reduce negative emotions. Moreover, the effects can last up to 6 hours afterwards.
Frequent indoor cycling
Frequent cycling is the key for your body to generate endorphins, in fact, it is one of the sports thanks to which it is easier for the brain to release them. In addition, it has been proven that the higher the intensity of pedaling, the greater the production of endorphins.
Cycle at home with a quality trainer or a smart bike
Cycling releases endorphins, there’s no doubt about it. But what type of cycling generates the most endorphins? As we have explained on several occasions, indoor cycling is more efficient than outdoor cycling due to the conditions in which it is practiced, in addition to removing from the equation aspects such as uneven terrain, traffic and any incident that may affect performance -and even safety-. A professional cycling trainer, such as the ZDrive MAX model, will allow you to make the most of your time during each session. Keep in mind that when cycling outdoors, 10 to 15% of your riding time is done by inertia at 0 watts (due to downhill, traffic and other interruptions).
Indoor cycling is more intense and more time efficient, so what you can do in 2 hours, you’ll only need 1. And with models like the ZDrive MAX, you’ll enjoy the most realistic pedaling sensations. This direct drive roller offers a smooth and natural pedaling experience thanks to its excellent braking ability, especially at low cadence, but also to its reduced weight, the simulation of the most realistic uphill conditions, the precision of the power development and its wide compatibility with all types of bikes and with the main cycling simulators on the market.
Of course, another way to effectively release endorphins is by cycling with a smart indoor bike, such as the ZBike 2.0 and ZBike FREE (freewheel) models. Both options incorporate cutting-edge technology for use at a professional level, both by cyclists who want to work on their brands, as well as by fitness enthusiasts. Among the most outstanding features are the latest generation resistance, which can also be automatically adjusted, the super-quiet Poly-V belt transmission system, the simulation of a 15-speed single-gear bicycle and its perfect adaptation to any user, among others.
How long do endorphins last in the body?
The duration of endorphins is not indefinite, far from it! However, depending on the intensity at which you have worked and the amount of endorphins you have released, they may last longer or shorter in your body. In general, endorphins usually last for several hours, and can even last up to 6 hours before they are completely neutralized by the enzymes present in your body. This is something completely natural, since their presence in the body indefinitely could hide important pains and this would make it difficult for us to find out what the causes are.
