How to Ride a Bicycle for Exercise

Riding a bike is a great way to exercise.

Riding a bike is an excellent way to exercise. The process is easier on the knees and other joints than running or jogging, and your muscles and bones will not undertake as much stress. For those who are building endurance, it can be an easier alternative to swimming laps or jogging. It can also help you shed extra pounds.

Instructions

Check Your Tires

1. Check the bike's tires before going out on a ride. If the tires are soft you can fill them with a bike pump or with an air valve at a service station. Push your thumb into the tire. If it sinks in, the tire needs air.

2. Adjust the bike seat so your legs will become fully extended when pedaling. You want a slight bend in the knee when riding the bike, but keeping the seat too short restricts your leg movement and reduces the amount of calories you are able to burn.

3. Start riding your bike in first gear, then increase the gear setting as you pick up speed. The faster and harder you pump your legs the more calories you'll burn.

4. Set a destination. Perhaps you need to pick up an item or two at the grocery store. Knowing the specific distance will help you track how far you ride. You may also bike by time. Start slowly at first and ride a comfortable distance to avoid injuries and fatigue.

5. Keep a bottle of water handy, especially during summer months. You don't want to become dehydrated while riding. You should also wear a safety helmet to protect your head from injury.

References

• Bicycle Tutor: How to Adjust Your Seat height and Angle