Why you should bike but also do other things:

According to a recent study of more than 5,000 Americans, regular exercise can add as much as four years to your life. What's more, scientists have identified ways to tailor your training to improve common conditions that can wreck your quality of life right now. We pored over reams of research to find the best rides for your health. As a bonus, they'll make you a better rider, too. As always, this advice is for cyclists who have the medical go-ahead to train. If you haven't had a checkup this season, see your doctor before starting any program. —Selene Yeager

Cycling Rx: Lactate Threshold Intervals
Though all riding intensities can improve your cholesterol profile, some studies suggest that HDL cholesterol responds best to training in the 75 percent max heart rate range--about a 7 or 8 on an exertion scale of 1 to 10, with 10 the hardest. That's the intensity of classic LT training. Find a ride with two or three 10-to-15-minute climbs. Ride at a heart rate of 60 to 75 percent between hills, then push into the 75 to 85 percent range on climbs. Do this workout two or three times a week.

Cycling Rx: Build Your Base
Research from the ­National Institutes of Health finds that aerobic exercise, such as cycling, can reduce your systolic blood pressure (the first number in your blood pressure reading, which represents the maximum pressure exerted when the heart contracts) by an average of 11 points and diastolic pressure (the second number, which represents the pressure in the arteries when the heart is at rest) by an average of 9 points. The best workouts for lowering blood pressure are the ones that build endurance, because they strengthen your cardiovascular system. Training three to five days a week at 65 to 70 percent of max heart rate is ideal

 Cycling Rx: High-Intensity Training
Blast off your bacon by pushing your body into the red and firing up your metabolism. You'll burn more calories as you exercise, but more important your body will need more energy to recover, so you'll continue frying fat long after you're done. Lose your love handles with One-Two Punch intervals. Warm up with an easy spin for 10 to 15 minutes. Crank up the intensity to more than 90 percent of your max heart rate for one minute. Recover for two minutes. Repeat this one-two cycle for a total of 10 intervals. Work up to 20 for an hour-long pound-shedding session. Cool down for 10 minutes.

Cycling Rx: 'Cross Train
Your bones need impact to build. Hit the ground running this fall with cyclocross. 'Cross courses are short circuits that require you to dismount and jump over barriers and natural obstacles. Running and jumping with your bike tossed over your shoulder will build bones in your legs, hips and spine—key places osteoporosis strikes first. Mountain biking is another good alternative, because rocky terrain forces your limbs to absorb skeleton-stimulating shock and vibration. Give your bones a jolt at least twice a week.

Source: www.Bicycling.com