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Cycling works every muscle from the waist down - and it really helps shed body fat.

You can burn 500 calories an hour, even at a moderate 12-14mph pace. Speed it up to 14-16mph and you could be torching 600 calories an hour - and all without putting undue stress on your joints. If you opt for mountain biking, you'll also be using your arms and shoulders to help pull, particularly on the climbs.

It's a fantastic way to explore your local area, or you can venture further afield (why not take your bike on the train to the countryside?) - you'll never be stuck for routes: the whole of Britain is criss-crossed by the 10,000 mile National Cycle Network - a third of it is free of traffic. Find out more at or call 0117 926 8893.

Cycling is also a cheap and efficient way of getting around. You'll save on public transport fares and taxis for a start, and you won't have to go pleading for lifts! It's kind to the environment too - saving on fossil fuels and carbon dioxide emissions.

Getting started

If you haven't learned to ride a bike yet - or don't feel confident about cycling on the roads - brush up at a cycling proficiency workshop or class. Then you won't end up falling off like Madonna did in 2003, trying to ride along with a cappuccino in one hand! The UK's national cycling organisation, the CTC, offers courses for complete beginners and improvers of all ages. Visit for more information.

No wheels? Go to a reputable bike shop and ask for advice on a bike that is suitable for your height and frame. Whatever advice you are given, make sure the bike feels comfortable and that it is appropriate for the type of riding you want to do.

Teaming up with others is a great way to build technique and confidence, socialise and get outside your comfort zone. There are all kinds of cycle clubs out there - catering for everyone from casual riders to serious racers. To find out more about cycling in the UK and your nearest club, contact British Cycling on 0870 8712000 or visit .

Richard Lansdown, Cycling Instructor, suggests:

• Cycling's a marvellous way to get fit and... great fun!
• It looks cool...people on bikes look far cooler than people in cars.
• Cycling is a good excuse to get together and have fun and get out and about with your mates.
• It's great getting muddy on sliding trails...(Yeh right!)
• It gives you independence and it's an environmentally friendly way to get you from A-B.