BIKE RIDERS NEEDN'T BE DETERRED BY FOUL WEATHER; PEDAL INSIDE.

Byline: MARK LANGTON

So, that El Nino-enhanced downpour canceled the cycling excursion you had planned.

Don't make a beeline for the couch and the remote control just yet. Contrary to popular belief, you do not burn calories by watching morning exercise shows or fitness-equipment infomercials.

Cycling is primarily about recreating in the outdoors, but there's no reason to miss your workout just because of a few raindrops - or floods.

The bottom line to losing weight and building cardiovascular fitness is raising and maintaining your heart rate for an extended period of time, and the stationary bicycle gives you a high cardiovascular workout with low impact while toning your arms, legs and shoulders.

For between $100 and $200 you can get a device that will turn your bicycle into an efficient stationary exercycle. Or you can utilize that health-club membership for something other than trying out the newest juice sensation at the snack bar. It's also your chance to try ``spinning'' - all the craze in health club aerobics.

The beauty of a stationary resistance stand, sometimes called a ``turbo trainer,'' is you can easily exercise at home by attaching it to your existing set of wheels without modifying the bike. And once you spend your money, there are no more additional costs.

There are several kinds of resistance stands, which use a roller that rests against the rear tire. As you pedal, the roller takes resistance from a magnet or a turbo fan, which has fins that create more air resistance when the fan speed increases.

And if you can get past the condescending stares at the health club, stationary bikes can also afford an excellent workout.

You don't need a lot of time or preparation for either option, but if you're the type who needs additional motivation, opt for the spinning class.

Before you start, do this simple calculation to figure out your target heart rate (the optimal beats per minute to be sustained for at least 20 minutes): 220 minus your age, multiplied by 80 percent. For example, a 30-year-old would figure his target hear rate like this: 220 minus 30 equals 190; 190 times 80 percent equals 152 beats per minute. (Note: This is a general calculation. For a more accurate target heart rate, consult a physician for a treadmill stress test.)

Before you begin, make sure your seat-saddle height and leg extension is comfortably positioned. Warm up for five to 10 minutes at low resistance, spinning at 80 to 90 revolutions per minute. A light stretching routine will greatly enhance your workout.

After your warm-up period, use the gears of the bike or the resistance feature of the computer on the club's stationary bike to increase the resistance and bring your heart rate up to your target beats per minute. (Tip: count your beats for six seconds and multiply by 10.) Hold the target for 20 minutes.

For an increased cardiovascular and muscle workout, raise the resistance to its highest level and pedal for a minute of high-output cycling. Standing out of the saddle while pedaling will work your arms and shoulders. Then lower the resistance to a light setting and spin until your heart rate comes down to around 120 beats per minute.

You should do no more than five to seven intervals within a 30-minute workout. Finish up with a five-minute warm down and additional stretching as you watch the garbage cans and tree limbs float down the street outside.

Tips for proper stationary cycling:

Make sure your leg extension is correctly positioned - comfortable, not too low or too high - and adjust the seat height accordingly.

Have water within reach, or wear a hydration backpack.

Place a fan in front of you to keep you cool, and drape a towel over the handlebar to wipe away perspiration from face and hands.

When using a resistance trainer that raises the rear tire, place a telephone book or block of wood under the front tire to level out the bike.

Listen to high-energy music that has a steady beat to help keep an even pace.