Cycling for fitness

Cycling is a gentle way on the joints to build endurance, and you can combine it with your commute. A well-adjusted bike and the right intensity make riding enjoyable.

You will need

• Bicycle
• Helmet
• Lights and reflectors for the dark

Steps

1. Adjust the saddle height

   When the pedal is at its lowest point and your heel is on the pedal, your leg is almost straight.

2. Check your bike

3. Wear a helmet

4. Ride defensively in traffic

5. Ride for basic endurance

6. Add a brisk section

7. Build your week

8. Cycle in winter too

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