Indoors or out, bicycling is a great way to burn calories while having fun. Outdoor bicycling is a great way to spend part of your holiday weekend, too.

Here are some tips for a healthy bike ride *

• Wear a helmet when biking outdoors.
• Adjust your bike for a proper fit. When seats or handlebars are too low, you can strain your knees, back, neck, arms, and wrists.
• Check the pedal resistance. Too much resistance strains your quads and knees, while too little can hurt the back and pelvis.
• Wear padded shorts and make sure the seat is a good fit to avoid saddle soreness.
• Minimize blisters with shoes and socks that fit properly and absorb moisture.
• Stay hydrated! Carry and drink water on your ride.
• Know local traffic regulations – use special bike paths if they’re available. Call out to pedestrians (“on your left”) as you come up behind them and pass on the left.
• Use motivational music if you’re spinning inside – create an MP3 or iPod folder with music that changes speed to create a climb.
• Invite your kids or teens to come along for the ride.