Riding a bicycle is one of the best forms of exercise -- it gives the heart and circulatory system a good workout, it puts little stress on joints (except maybe the knees), and it can burn 400 - 700 calories an hour.

Here are some tips to help improve the comfort and enjoyment of cycling:

• Make sure your bike fits. You have to start with the right size frame, but everything else can be adjusted: handlebars, saddle, wheels, gears, and brakes.
• Position the saddle right to protect your knees. Your knee should be bent only slightly at the bottom of your pedal stroke. If the seat is too low, your knee is bent too much, which will strain your knees. If your knee locks at the bottom of the stroke, then your seat is too high, which can also cause stress.
• Position the handlebars correctly. They should be one inch lower than the top of the seat. Drop handlebars are preferable, since they allow you to change your riding position; they should be about as wide as your shoulders.
• Get the right seat to avoid "saddle soreness." You can get anatomically designed saddles that are wider and cushioned at the back. Gel-filled saddles or pads or sheepskin pads can ease the pressure and friction.
• Change your hand and body position frequently. Doing so will change the angle of your back, neck, and arms, so that different muscles are used and pressure is put on different nerves.
• Shift gears while going uphill to maintain normal cadence. On a long hill, conserve energy by staying in your seat.
• Brake right. Brake with your hands at the ends of the levers for optimal pressure. If you must stop quickly, slide your buttocks to the very back of the saddle as your press the brakes firmly. This will keep the rear of the bike down so that you don't flip over the handlebars.
• Don't ride your brakes on a long downhill. Doing so may overheat the tire's rim and could cause a blowout. It's safer to tap the brakes, applying intermittent pressure. This is wise in wet weather, too.
• Don't coast downhill without pedaling after a long uphill ride. As you climb the hill, lactic acid builds up in your leg muscles and can contribute to muscle soreness. Pedaling lightly but constantly while coasting downhill will help remove the lactic acid.
• Don't pedal in high gear for long periods. This can increase the pressure on your knees. Instead, shift to lower gears and faster revolutions to get more exercise with less stress on your knees.
• Keep your arms relaxed, and don't lock your elbows. This helps you absorb bumps from the road better.

Next week, we'll provide safety tips for cyclists.

Related information Lifestyle changes - Exercise

Source:  University of California, Berkeley, Foundations of Wellness. Tips for the best cycling.