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Message: <blockquote data-quote="Ms.Cherry Blossom" data-source="post: 7531816" data-attributes="member: 283623">                 7 Reasons to Start Bike Riding<img src="http://www.womenshealthmag.com/files/images/1003-bike-better-body.jpg" alt="" class="fr-fic fr-dii fr-draggable " style="" />  Everywhere you look,  people are jumping on the bicycle bandwagon. It's no surprise, given the  thousands of miles of new bicycle lanes in cities across the United  States and the environmental benefits. But riding a bike is good for  more than saving the planet and your hard-earned cash. It's also one of  the most effective workouts you'll ever do. Here's how it can make you a  lean, fat-burning machine.                 It Torches Calories A 135-pound  woman pedaling 12 to 14 miles an hour blasts 488 calories in 60 minutes.                  You Can Do It on the GoHalf of  American workers live within five miles of their workplace, according to  the most recent National Household Transportation Survey. That's a  totally doable 20-minute ride each way. If you live close to your  office, you can pedal to work twice a week and burn up to 3,000 extra  calories—close to one pound of fat—each month.                  It Tones You All OverCyclists are  notorious for having killer legs. After all, the quads, glutes, and  calves are propelling the bike. But working the handlebar sculpts your  upper body too, giving you balanced tone, says Erik Moen, a physical  therapist who treats elite athletes.                  It Boosts EnergyFeeling sluggish? A  study published in the journal Psychotherapy and Psychosomatics  found that bike riding improved energy levels by 20 percent and  decreased fatigue by 65 percent. Why? Cycling triggers your brain to  release the neurotransmitter dopamine, which is linked to energy, says  lead author Patrick O'Connor, Ph.D., a professor of kinesiology at the  University of Georgia at Athens. There's no need to ride hard to harness  the perk. People in the study who pedaled at a low to moderate pace  three times a week fought fatigue best.                  It Saves Your Joints"Riding a bike  puts a lot less stress on the knees, ankles, and spine than walking or  running," Moen says. Get the perfect fit: Your knee should bend just  slightly (about 25 degrees) on the down pedal stroke. If it's too  straight or too bent, bring your ride to a bike shop and have a  professional fitter adjust your saddle.                  Every Muscle Feels ItFind a hill  that takes three to 10 minutes to climb, suggests Rebecca Rusch, a  world-champion mountain bike racer. Ride up two or three times, spending  roughly half the time pedaling out of the saddle. Pedaling while  standing engages your core and triceps as you stabilize your body over  the bike.                   It Protects Your Ticker Heart disease is the number-one killer of women in this country, and two  top risk factors are high blood pressure and high LDL cholesterol. In  one study, researchers had 32 women ride at a moderate to high intensity  three times a week for at least half an hour. After a year, they'd  lowered their blood pressure and LDL, as well as significantly increased  their aerobic fitness. "Look for a road or path where you can ride for  at least 30 minutes without stopping so you can keep a consistently high  pace," Rusch says.</blockquote>

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