Cycling for Fitness - Beginner's Guide

Cyclying is a great way to get fit, working your heart and lungs while burning calories. Unlike running, cycling produces very little stress on the joints, making it a safer option for those with excess weight or knee, hip and back complaints.

Getting Started

As with any form of exercise, if you have any medical conditions or complications, make sure you speak to a fitness professional or your GP before setting off. If you are unsure about equipment, ask at your local bike shop and make sure the bike is right for the type of cycling you will be doing, as well as making sure it is set up correctly.

How much and how often?

If you are new to cycling or have not done exercise for a while, start off slowly with a 10 minute ride three times a week. Add 5 minutes to each ride every week until you can cycle for 45 mins without stopping. On the days you are not on the bike, work the strength of your leg muscles by doing squats, lunges and high step ups twice a week. This will help give you more power and reduce the risk of injury.

Next Step

If you feel that cycling is for you, and you want to take it further, why not train for an event? Start with a small local event and give yourself plenty of time to prepare so that you are ready on race day. If you're not keen on the competitive side, talk to your local bike club about rides and simply enjoy the scenery and the social aspect of cycling in a group. Its a great way to get around and see the world while getting fit at the same time.