Exercise Description:

Cycling is a convenient and safe aerobic exercise that burns kilojoules with less stress on the joints than walking. Biking about 4.8 kilometres on flat terrain with no wind expends the same number of kilojoules as walking 1.6 kilometres. 

What Muscles You Work:

Tips To Improve Your Cycling:

• Pedal in a circular, spinning motion, pulling up on one pedal as you push down on the other. Keep a smooth, steady rhythm. Concentrate on pushing harder with your weaker leg to work out those muscles.  
• Gently pump the brakes so you don't lock them up, as you would in a car. 
• Brake your back wheel first and use the front wheel brake only in emergencies. 
• Pay particular attention to braking at the end of a long ride when you are more tired. 
• Mount a water bottle on the frame or handlebars and drink frequently. Dehydration is the most common, preventable reason for cycling fatigue. 

How Not To Get Hurt:

Essential Equipment:

• To comply with Australian Road Rules, an approved bicycle helmet is compulsory and must be worn.
• A properly fitted bicycle, so you can exercise comfortably. Ask a bicycle shop owner to adjust the seat, handlebars, and pedals. 
• A bicycle that matches the style of terrain you ride: i.e. mountain bike, racing, touring, hybrids and cross bikes.
• Appropriate clothing that can be seen easily, bright colours make you more visible to cars.  Clothing made from synthetic materials tend to dry faster and are easier to ride in, baggy clothing or heavy clothing like jeans, can cause chafing and are uncomfortable to ride in. 
• Biking shorts with a padded crotch can ease buttock pain. 
• Padded cycling gloves provide cushioning and reduce pressure on the heel of the palm. 
• Water bottle and water, water, and more water. 
• Good-fitting socks constructed of a fabric that keeps moisture away from the skin to prevent skin soreness.