An Outdoor Plan for Cycling

Biking is easier on your joints than some other forms of cardio plus it’s a great calorie- burner. A 155-pound person riding at about 11 miles an hour can burn about 400 calories in 60 minutes. Biking helps tone and strengthen the leg muscles, especially the thighs. And riding up hills or off-road will help work the upper body as well.

If you’re a beginner, start with 15 to 20 minute rides to get used to the bike, especially the saddle. To get the most out of your workout, keep pedaling and resist the urge to coast. Ramp up time and distance as you get more comfortable.

Try to work cycling into your daily routine. Two-wheel it to work or visit a friend instead of taking the car. To stay safe on the road, ride on the right with the flow of traffic and always obey traffic signals. And don’t forget to protect your noggin. A properly fitted bike helmet can reduce your risk of a head injury by as much as 85 percent.