Biking tips

Always consult your physician before starting any exercise program, advises Riverside Wellness and Fitness expert Kelly Cox. Then:

Prep yourself. Warm up and stretch before beginning a ride. Bicycling uses several major muscle groups; stretch the low back, hamstrings, quads, calves, hip flexors and glutes. You also use chest muscles, biceps and triceps when cycling.

Start slow, easy. Begin riding on an easy course; don't warm up on hill. Don't worry about distance or speed, just ride in low gear and enjoy yourself. Eventually, increase distance and resistance and add speed, if desired.

Mix it up. Change your routine to help prevent boredom and your chances to try new terrain.

Track yourself. You should do at least 30 minutes of cardiovascular exercise three times a week for fitness goals. You may want to purchase a heart-rate monitor to gauge how hard your body works and to help regulate the intensity and quality of your workout.

Cool down. Relax and bring your heart rate down before ending your ride.

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Biking tips

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