Cycling can offer benefits for both fitness and burning off unwanted body fat. It really depends on your health and fitness goals and what you want to achieve from your cycling program. Outdoor cycling can include cycle tracks in forests and parks, to cycle ways within your town or city, along beaches or major roads and free ways. You can take the family cycling or use your cycling program as some "time out" for yourself away from work and other pressures you may be experiencing at that moment in time.

Indoor cycling also offers some exciting opportunities as well. With "spin" and other cycle classes being extremely popular, and lots of fun, to just being able to control your own training programs from within the privacy of your own home.

Some Helpful Hints on Setting Up Your Bicycle

1. Make sure that the handle bars and seat are in a comfortable position.

2. Check that the seat height or the seat itself is suitable for your build, taking into consideration the amount of time you will be spending on it.

3. If you are using an indoor cycle make sure your bike has foot pedal straps. If you pick up the pace your feet can easily fly off if you don't have them connected to the pedals.

A Few Things You Need to Organize Before Starting Your Cycling Program

1. Do you have any injuries that effect what type of bicycle you use? e.g. semi-recumbent cycle for indoors rather than your normal high seated indoor cycle. Etc.

2. Do you know what your health and fitness goals are? And how will this affect your program.

3. Do you have a program that specifically designed for your goals?

4. Arranging your program so that you can enjoy it at a specific time of the day when you don't have to rush. The last thing you want to do is spend all that money on setting your program up only to throw in the towel due to other commitments interfering with your program times.

5. Do you have a resistance and eating plan organized to suit your cycling program? You might as well put in the effort with your diet and training if you are going to start exercising too. Don't you think? It will certainly speed up your results as well as giving you more energy.

6. As well as making sure your bicycle is comfortable and set up correctly you will also want to ensure that your indoor cycle is placed somewhere in your house where you will use it and where you can access it easily.

7. When using your cycle makes sure your legs aren't wrapped up around your neck while pedaling. Keep your seat at a comfortable distance from the pedals. I get my clients to stretch their legs out completely then slightly bend their knees - this is where I will position the seat. This is so they get a full stretch of their legs without feeling like they are being pulled off the seat when the pedals rotate.

8. When cycling outdoors makes sure your feet can touch the ground, while you are seated on your bike seat. The amount of times I have seen cyclists that are virtually falling off their bicycles when they stop at a corner, because their feet don't touch the ground, always worries me. Play it safe and use your common sense when cycling.

9. When cycling outdoors makes sure you check with your local council regarding rules and regulations for cycling eg. Safety helmets, knee pads etc

How many times can I cycle per week?

Cycling indoors or outdoors is a great way to keep fit and burn off those extra calories. Cycling 3-4 times per week will make a difference in the way you look, feel as well increasing your self esteem. You don't need to cycle for hours on end, 20 - 30 mins is sufficient and sometimes less when you are first starting out. As your fitness increases you can ramp up the intensity and the length of your cycle sessions. If you're training for a specific event your cycling training will vary due to speed drills and training specific sessions to help you prepare for the "big day". Choose a program to suit your health and fitness needs and you'll be on your way!