With the weather warming up, biking season is just starting. Soon it will be time to get back out on your bike and put on some miles. Have you thought about some simple adjustments you can make to your bike? If you still have the basic pedals that came with your bike, you migth want to consider upgrading. If you are still riding with the original pedals that came with your bike you may want to consider some other options!

Many have switched to pedals that allow their feet to stay connected to the bike. This can either be in a form or toe clips or in the form of clip less pedals and special shoes. What are the advantages to switching? Power simply put, is one of the largest payoffs to switching your pedal. On a regular pedal you are only able to transfer power to your bike as you push your pedal down. If you are clipped on you can use both a downward push and an upward pull on the backside. Making this type of clips much more efficient.

There are two different ways to lock your feet into your bike. You can choose a type where you clip your foot into a basket. Most commonly called a toe clip. Most professional bikers do not prefer this method of clipping in, but many people starting to switch find them a great starter pedal. You can ride with the basket down and not be stuck onto your bike.

The second type of pedals are called clipless, though a bit of a misnomer since you are actually locked onto your bike. These are the preferred type for more serious riders. Clipless pedals, however do require specialized shoes to allow you to connect with the pedal. There are two basic types of clipless setups. SPDs, which are commonly used for road bikes, and PD’s which are used most commonly on mountain bikes. SPD’s have a wider pedal and use shoes that are more stiff then PD’s.

Before you decide to change your pedals ask if you can try out a pair and put your bike on a trainer. This allows you the ability to get the hang of clipping in and out of your new pedals, reducing your chances of crashes. It will require you a bit of practice to help remember to detach your feet before coming to a full stop.

Have you considered biking, but found reasons not to give it a whirl? The following five reasons will get you back in the saddle again.

Biking is an accesible sport, even for those who haven’t touched a bike in decades.

No matter what your fitness level is, you can handle biking. All you have to do is regain your balance on that bike and you’ll be off! You can always take flat, slow-paced rides until you feel ready to handle more challenging courses.

Biking is a great calorie-burner. Let’s say you weigh 150 pounds and want to exercise for thirty minutes a day. Biking for a half hour will burn 264 calories (at a moderate biking pace.) If you swim at a moderate pace for thirty minutes, you’ll burn about 200 calories. You only burn 132 calories on a thirty-minute walk. Give biking a try for a good calorie blaster.

Biking is versatile. You can do it inside and outside, at the gym, at home, and on vacation. Even hotels have bikes in their workout centers, and resorts and vacation towns usually rent bikes from local shops. There’s no excuse not to bike.

You can bike to actually get places and do things. Use your bike to get places; this way you can exercise and accomplish something at the same time. Biking is a great workout and is good for the environment–two bonuses in one! Be sure to take safety precautions and wear a helmet and reflective gear, and to equip your bike with a rear view mirror and a sturdy lock.

Biking is gentle on the joints, unlike so many forms of exercise. If you’ve injured yourself while running or playing another sport, you may find biking to be a welcome change. Biking will challenge your heart, lungsm and muscles without tearing up your joints and ligaments.

Pull that old bike out of the garage, get it tuned up, and give biking a try. Try biking with a friend or a bike club for maximum safety and support for long road trips. If it’s cold outside, check out a spin class or try a stationary bike at home in front of the television.

Do you why so many American children are overweight? Children in the US are wasting too much time in front of televisions, computers, and video games. It’s time we got our kids outside, where they can think, create, and explore, using both bodies and minds. The following list of ten activities will give you a point of reference as you come up with ways to get your child active.

Sign your child up for a sport. Try tennis. Put up a volleyball net in your yard. A running club. Anything that gets your child up and moving counts.

Set up a scavenger hunt. Coordinate with other parents in the neighborhood or apartment complex and set up a list of things your child and his friends need to find.

Teach your child to walk a dog. If you don’t have a dog, have your neighbor ask your child to please walk their dog for them, as a favor.

Gather together a bunch of neighbor kids for a big, multi-property hide and seek game. Older children may want to play flashlight tag with friends in the dark.

Set up family games outside, like badminton. Once you’ve got the gaem set up outside, call up your friends and family and have them over to play.

Set up a jump rope competition. Have more than one type available; have individual competitions using Chinese jump ropes, short ropes, and long ropes where many people jump at once. Give out inexpensive prizes, like bubbles or silly string.

Find summer camps that will keep your child active. Check out your community website or paper for inexpensive, fun programs.

Hand over the mowing responsibility. Most kids can take over at least half the yard by age ten.

Show the kids how to play Twister. Time the kids to see who can last the longest.

Go for a walk with your child. Or a bike ride. Or to shoot baskets with you. If you use exercise as a way to spend time with your children, they’ll be more eager to participate. Be a great example for your child and watch them follow in your footsteps!