If you are one of those who made the decision to start changing your lifestyle in order to be fit and healthy, you may want to try cycling for exercise. Unlike weight training and running, which typically strain your ankles and other muscles, cycling is a low-impact exercise that burns as many or even twice as many calories as going to the gym. Riding a bike regularly can strengthen your muscles. The stronger the muscles, the better and faster your legs and hips will work, allowing your body to burn more calories while cycling.

For optimal results from your cycling, you may want to supplement exercise with a healthy diet consisting of more vegetables and lean protein. Also, experts advise cyclists to eat a healthy breakfast before the ride and never skip a meal. Starving the body of food causes metabolic processes to retain more fat instead of using and burning it. Experts also suggest that during long journeys, it is advisable for the cyclist to take a short break and have a snack. This not only provides energy, but curbs the cravings that result in unhealthy eating post-trip.

You may also find that following a training plan can be helpful to your cycling program to help keep you fit and healthy. An experienced cyclist suggests a bike plan that allows you to ride at different speeds and intensities. For example, he might plan his bike trails from the park ride on one designated day and cross training on another day.

You may also want to start your bike speed at an easy intensity, such as riding 8-12 mph. This is almost effortless pedaling with only slight tension in the legs. You may also experience constant breathing, but not the huffing and puffing that is normally experienced with strenuous exercise.

Riding your bike at a moderate speed means you are riding at 12 to 16 mph. At this rate, there would be more tension in the legs and the breathing would be heavier. Heavy breathing expands the lungs and allows more oxygen to enter the body, which actually helps burn body fat.

When you feel confident enough, you can go faster at a stronger intensity of 16-20 mph, but remember not to stay within this speed while your legs and lungs are working at maximum capacity.

Like any exercise, experienced cyclists advise riders not to forget to warm up and stretch before hitting the road. These exercises will prevent muscle injuries and condition the body for the ride.