Cycling for Fitness

Cycling builds fitness while being kind to your joints, because the bike carries your weight. You can ride to work, head out on the roads or trails at the weekend, or both.

Getting started

• Set your saddle so your knee is only slightly bent at the bottom of each pedal stroke.
• Start with rides of 20 to 30 minutes on flat routes.
• Choose a gear you can pedal smoothly rather than grinding a hard one.
• Wear a helmet, and use lights after dark.

Benefits

Cycling works your quads and glutes hardest, with your hamstrings and calves helping. You’re seated and there’s no impact, so it’s a good option if running hurts your knees.

It doubles as transport, too: a commute by bike is exercise in time you’d otherwise spend sitting in traffic.

Tips

• Keep a slight bend in your elbows and a relaxed grip.
• Look well ahead, not at your front wheel.
• Take water on longer rides, and something to eat on rides over an hour.
• Check your tyres and brakes before you set off.

Variations

• Indoors: an exercise bike, or a spinning class.
• Harder: add hills, or short bursts of faster pedalling.