As a kid, nothing was more fun than hopping on your bicycle and zooming around the neighbourhood. As you grew up, your taste in machines changed and you parked your cycle in the garage (or simply gave it away) and moved on to your first motorbike or your first car.

Ever since, you`ve been hooked to a machine that lets you shut out the world. But if you want to get fit, get in touch with your inner child and explore a city or a vacation spot in a manner you haven`t tried before, then you`ll need to bring that old bicycle out of the garage.

The lean green machine
You know what they say: You never forget how to ride a cycle. You may be a bit wobbly when you first hop back on, but it all comes back to you. Jack Leenaars, who started DelhiByCycle, a cycling tour group, says there`s no better way to explore any city. Cycling really is one of the best and most intense ways to see a city. You get to experience its sights and sounds more acutely, he says.

A bike will also let you explore parts that would otherwise not make it to your itinerary. You cover a longer distance than if you were exploring the city on foot, and get to see places not accessible by a four-wheeler, says Leenaars. It is only when one cycles through a city`s lanes and bylanes that one starts to see it in a completely different light.

There are other advantages: you`ll be doing your bit for the environment (and your pocket) by not using your car, you`ll also get a fabulous workout. It`s an efficient way to burn excess calories, shed body fat and improve cardiovascular health. Depending on your body weight and the intensity of your ride, you will probably burn between 400 and 500 calories on a onehour cycling trip, says Vesna Pericevic Jacob, fitness expert.

Hooked and booked
Cycling is not only easy, it`s also addictive. Leenaars, who started his tours around Old Delhi in 2008, says once you sign on for a tour, you fall in love with cycling all over again. There are people who have given me a thousand different reasons of why they haven`t been on a cycle in years pollution, the crowded streets, traffic but once they get on a bike, the fun they have makes up for everything, he says. Carrying your bike on vacation may not be possible but most cities across India and the world have operators who conduct cycling tours. Can`t find one? Ask the locals where you can rent a bike for a few hours or for the time you`ll be in the city.

The perfect fit
There are a few things you need to keep in mind. Apart from looks, you need to make sure that the bike is comfortable since you`ll be spending a number of hours on it. The type of bike will also depend on the kind of terrain you`re about to go cycling in. If you`re exploring the hills, then you need a mountain bike designed for off-road cycling.

All mountain bicycles feature sturdy, highly durable frames and wheels, wide-gauge treaded tyres, and cross-wise handlebars to help the rider resist sudden jolts. Otherwise you need to get a city bike, designed for frequent, short, moderately paced rides through relatively flat urban areas. You could consult a speciality store like Firefox or check out bikes by Indian manufacturers like Hero and Atlas. In the city, resist the mountain bike. Mountain bikes take a lot more to maintain and are tougher to ride. They have gears which you don`t quite need when in the city, says Leenaars.

Up and beyond
The motion of cycling, especially uphill and at high intensity, is a great way to develop muscle and burn fat. As both the large (quadriceps and hamstrings) and small (calf) muscles of the legs work, they become stronger and more developed, says Jacob. It also raises the resting metabolic rate meaning you`ll burn more calories even at rest.

Cycling also strengthens your core, your abdominal and back muscles. The gradual weight loss helps maintain muscle tissue and will increase your chances of long term success.

Assuming that you burn 500 calories on a one-hour bicycle ride, a daily ride would equal a half-kilo weight loss after just one week! says Jacob. So, what are you waiting for? Grab your bike and start pedalling.

Rule the trail or road
Take these biking tips from photographer and biking enthusiast R Burman.

Pick a pair of bicycling pants, an ipod that straps around your arm and a quick-drying T-shirt.

A safety helmet is a must, as are visors or sunglasses. Get a pair that hugs your face and doesn`t let dust get in. Arm guards and shin guards are necessary if you`re going mountain biking. You can do without these in the city.

Tune your bike on a regular basis. If it`s a standard 21-shifter (a seven gear bike) the alignment of the gears needs to be checked after every intense ride. Check the alignment of the frame and the tyres (if they`re not, it increases friction and reduces speed).

Learn to put together and build your own bike know the suspensions, gears and tyres. If you know how to work them, you can use one bike for two different purposes rough trails and city lanes.

Beat heatstroke
To avoid heatstroke, follow these two tips by Dr Ravi Khetrapal of the Indian Spinal Injuries Centre. Add 1/2 to 1gm sodium to 1 litre of a sports drink to prevent heat cramps. Look for signs of behaviour alteration. The moment you start to feel giddy, just take a break.

Source: http://www.associatedcontent.com/article/2396054/ride_your_way_to_fitnes...