Cycling is an activity that can benefit people in a variety of ways. It can be a wonderful way to improve your health and fitness while enjoying the beautiful weather and scenery. It can also be a cheap and efficient method of getting to and from work.

CYCLING FOR HEALTH & FITNESS Cycling can save you money, improve your health and help you enjoy the outdoors. Regular cycling will: make you feel more energetic help you sleep better reduce stress strengthen your heart improve your blood pressure help you manage your weight

Unlike going to the gym, cycling is a relatively inexpensive way to achieve better health and fitness. You can also save money by cycling to and from work, to the shops or to school.

Current recommendations for physical activity
The National Heart Foundation of Australia recommends 30 minutes of moderate physical activity each day.

30 minutes might sound like a lot of exercise in one go but the good news is you can break it up throughout the day. That is, you can exercise for ten minutes three times a day, or 15 minutes twice a day and still benefit.

To get the most out of cycling, try to go at a pace that makes you breathe a little faster, feel warmer and have a slightly raised heart beat. You should be able to talk while cycling. Remember; take it easy to begin with. When you first start cycling you should aim to cover five kilometres in 20 minutes. As you become fitter and more comfortable on your bike, start to increase your speed and distance.

Why cycle for fitness? You may want to tone up, or you may be recovering from an injury - if you can walk briskly for 10 minutes, you can usually cycle for an hour. The low-impact nature of cycling means it places very little strain on the body. This means it is especially good for people who are starting to get into exercise; pregnant women and people recovering from injury. Cycling also gives a great cardiovascular workout because it uses the biggest muscles in the body. Being fit helps you cope with the everyday challenges of life; from running to the bus to working in the garden. You can lessen the risk of many lifestyle diseases such as cardiovascular disease by being fit. Fitness helps you to cope with stress. 'Feel good' body chemicals called 'endorphins' are released during exercise. Doing it On the road to fitness and health, try to do some enjoyable exercise most days of the week. Get the all clear from your doctor before starting an exercise program, especially if you are overweight, smoke, or have high blood pressure. Your doctor will advise you on your heartbeat rate and how high it can go safely when exercising. Remember that it isn't necessary to strain; you should be able to talk to the person alongside you while riding.

Devising a cycling fitness program
As with any exercise, it is important to warm up before cycling. Gently cycling for ten minutes will warm your body up and prepare your muscles for more intense exercise.

Increase the speed and distance you cycle at a steady rate as you get fitter, remembering that you are exercising for good health and enjoyment. As a guide, a beginner with a moderate level of fitness should aim to cover 5 kilometres in 20 minutes.

Rest is also very important as it allows your body to recuperate. Even top athletes do not exceed six training sessions a week.

Cooling down after a ride is just as important as warming up beforehand. Ride at an easy pace for the last five minutes of your ride and you will finish refreshed and revitalised, rather than strained and tired.