The advantage of riding bike is no limit in time and speed.

For the reason that bicycling is a kind of exercising needing large amount of oxygen, so it can strengthen your heart, too. Meanwhile, it can prevent hypertension the effect of which is even better than medicine. When riding, your blood vessel is compressed to make blood circulating faster. And more oxygen will flood into your brain and make your mind clearer. You may feel happy and free when cycling because the bike is no more a conveyance for people. Instead, it becomes a means for people to relax their soul and enjoy their lives.

 Sports expert indicates that, as required by cycling, arms and torso work statically while legs work dynamically in the exercise.

The inside of the body starves for replenishing nutrients and discharging wastes so that the heart rate will increase twice to three times than usual.

If you repeat such exercise which can strengthen the myocardial, enlarge the heart and increase the flexibility of the blood vessel wall. Hence the tolerance and the vital capacity of the lung are enlarged, and the respiration is promoted.

Experts suggest that the amount of exercise should not be too much or too little. It is not enough to pay attention merely to the distances covered when cycling; the resistance in cycling can help you keep slender. The upper body should be relaxed in order to avoid shoulder and neck pain while cycling. The cycling exercise takes at least 30 minutes but no more than 60 minutes. Don't press the body too low when riding or the belly breath will be restricted.

The equipment needed: the bike. Since a suitable bike will reduce the possibility of unnecessary trouble during the ride, you'd better choose a light and superior bicycle. Co-ordination with the bicycle: firstly doing a test of short cycling yourself before a long one to know your own physical strength and be adapting to vehicle performance better. Prepare sufficiently: Do remember to have an overhaul of the vehicle performance before departure to make sure if there are problems.

Taking a spare tire and a few tools if possible. Be sure to bring a map and compass when a cross-country cycling does. Cycling clothing: the clothing color should be bright. You can wear special cycling shorts to protect the skin against friction injuries. Clothes should be multi-layer which can adjust hot and cold easily. You'd better wear the helmet to protect your head. You should abide by the transportation rules when taking a cycling. Pay attention to the cars around you and the road situation. Give a signal when you are about to make a turn. Don't cut in and don't regress.