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Bicycle for at least a half an hour at a time, three times a week. Riding more frequently isn't necessarily better. It's the effort that you put into riding and how long you cycle each time is important.

Your fitness program should proceed in stages so that your body prepares itself for the increased amount of work you want it to do. Try our program, but remember to check with your doctor before you begin, as with any exercise routine.

Stage 1 (weeks 1 to 3)
Six kilometres for 30 minutes.

Stage 2 (week 4)
Eight kilometres for 30 minutes.

Stage 3 (week 5)
Eleven kilometres for 30 minutes.

Note: If Stage 3 is too tiring, return to Stage 2 until your stamina has improved. It won't take long.

Stage 4
If you have time, increase your distance and time every third week thereafter.

For the best results, follow these guidelines at each stage.

1. Do five minutes of calf and leg stretches before starting to cycle. This helps prevent muscle strains and pulls. Then begin your ride by pedalling slowly for the first five minutes.

2. As you approach the end of your ride, pedal more slowly for the last five minutes. Complete the workout with another five minutes of calf and leg stretches.

Never over-exert yourself to pedal uphill. If the effort is too great, wheel your bike up the hill.

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