By now, we're well into the groove of building a sustainable workout routine. It feels good, doesn’t it?

 

We’ve eased into a walking habit, mastered how to move properly and learned how to use free weights to increase strength and boost our metabolism. We also took a look at how to add cardiovascular exercise into your workouts. The journey so far may have had its ups and downs, but the most important thing is to keep going.

 

Biking and brisk walking are great forms of cardio -- and fun to do with family or a friend -- so let’s explore both options.

Proper bike setup is crucial for safety and comfort. To avoid undue stress and tension, go with these guidelines:

• Seat height: Sitting on your bike, holding a wall for balance, place your heel on the pedal and pedal backward to the lowest position (6 o'clock). Your leg should be straight without locking out your knee. If your knee is still bent, increase the height. If your heel loses contact with the pedal, lower the seat.
• Reach to handlebars: While sitting on the seat, you should be able to easily lean forward, using your core as support, to rest your hands on the handlebars with your elbows slightly bent.
• Foot position: When actively cycling, you want to place the balls of your feet on the middle of the pedals.

When it comes to outdoor bikes, there are two main categories: road bikes and mountain bikes. You can use a mountain bike on the road, but its wider, deeper-traction tires will slow you down quite a bit. Working a little harder to go faster isn’t necessarily a bad thing, CNN contributor Dana Santas said in a story on biking your way to better health, if your goal is to exercise while still having the option to go off road.

 

The staff at most any bike shop will be able to help you determine the right model for your needs and budget.

 

And when determining which indoor bike is right for you, practice due diligence. Research different brands, models and reviews online. Santas prefers nonstandard stationary bikes that integrate movement for a total-body workout.

 

Cycling offers the mental and physical health benefits of other forms of cardio, including weight loss, without many downsides, Santas noted.

 

That said, there is no getting around the fact that the rounded cycling posture and repetitive pedaling take a toll on the back and hips. These exercises, from Parts II and III, help you avoid bike-related soreness:

• Kneeling T-spine rotation
• Y raise
• Tall kneeling kettlebell hold 

To review correct body positioning of those, check out Santas’ guide here.

The benefits of exercise are many -- and that includes in your sex life, too. Higher levels of aerobic exercise, like fast cycling, may further improve sexual performance, stamina and desire in active men and women, according to one study.

 

Did you know?

Want to age-proof your brain? Keep your heart healthy. People with more risk factors for heart disease -- such as high blood pressure, high cholesterol, diabetes and obesity -- experienced more cognitive decline than people with healthier hearts, research has shown. So break a sweat and raise that heart rate!

Why not head outside for a bonus walk while on a conference call or to catch up with a pal? And to increase the impact, supersize your walk, recommends CNN contributor Stephanie Mansour, host of “Step It Up With Steph” on PBS. Here are a few ways:

• Add in speed drills!
• Squeeze your glutes and pull in your naval toward your spine with each exhale
• Work in walking lunges and squats
• Try shoulder-blade squeezes and lat pull-down moves
• Focus on your breath to make your walk a moving meditation

For more details on these exercises, see Mansour’s guide here.

Fight stress headaches

When your head is pounding, tense muscles are often a culprit, studies have said. Spending hours in front of a computer, crouching to play with kids and even sleeping in awkward positions can lead to chronically overworked, stiff muscles that trigger headaches. A pain in the neck, quite literally, may be the root cause of your head hurting.

 

For relief, practice at least once a day this stretch routine from Mansour. It loosens up the muscles around the neck, shoulders and upper back. Focused breathing also helps release tension. Check out her routine here.

Speaking of your noggin, a properly fitted helmet is essential if you’re biking. In fact, the biggest health risk to outdoor cyclists is crashing. Our partners at CNN Underscored, a product reviews and recommendations guide owned by CNN, like the Giro Adult Revel bike helmet, which has 22 vents (!) to keep your head nice and cool.

 

And be sure your bike is equipped with a water bottle holder and reflectors. Remember, safety first -- follow the rules of the road!

Well done! You’re moving faster and working up a good sweat. Now get ready to ramp it up even further. Check back here next time for Part VI, where we’ll dive into high-intensity exercise routines. Until then, keep going and enjoy the groove!

 

Checklist to go:

• Start right with proper bike setup
• Stay hydrated
• To prevent bike-related soreness, utilize the three target exercises
• Not a fan of biking? Supersize your walk

Important note: Before beginning any new exercise program, consult your doctor. Stop immediately if you experience pain.