Pedal to Fitness
	One of the best aerobic exercise is cycling and it doesn't matter whether you do it indoors on a stationary bike or outdoors on a mountian bike. Bicycling is a form of aerobic erercise that helps to condition your heart muscle, lower you blood pressure, and increase your levels of good high density lipoprotein (HDL) cholesterol.
	Sizing the Bike
	To get the right size bike, straddle the horizontal bar and be sure there is one inch between you and the bar. Place your feet on the pedal and push it to the lowest point. Your knee should just be slightly bent. Adjust the height of the handlebars so that they are comfortable.
	Safety
	Be sure to wear a helmet and one that fits snugly on your head every time you ride. Clothing should fit snugly; avoid loose fitting clothing that can catch in gears or spokes. If you ride at dawn or dusk be sure to have on light colored reflective clothing to increase your visibility to drivers. Electric lights are also good to increase your visibility.
	Cycling
	To figure your maximum heart rate, subtract your age from 220. Monitor your heart beating and when it reaches 60-75% of your maximum you are exercising in your target heart range (THR). To condition your heart, exercise for approximately 20-30 minutes in your target heart range. Be sure to include a warm up and cool down period before and after exercise. Stretching exercises, walking with your bicycle, or slow pedaling can serve this purpose. Finally, make the experience as enjoyable as possible by cycling with friends or picking a scenic spot. Most bicycle shops have books on favorite routes for weekend adventures. Last Modified: 7/27/97, Copyright © 1994, 1995 University of Texas - Houston Medical School, DPALM MEDIC All rights reserved.