FITNESS CYCLING: EXERCISE AT A BARGAIN RATE.

Byline: Mark Langton Special to the Daily News

It's the dreaded ``after the holidays'' phase, time to face up to all the weight you put on during the food fest that is December.

Is it any coincidence that there seems to be 10 times more infomercials on TV pitching exercise machines after the holidays? Abdominal machines, low-impact running machines, exercise riders.

Well, you've probably got the perfect fitness machine sitting in your garage right now - your trusty bicycle. It's a low-impact, high-cardiovascular tool that employs almost all major muscle groups and is easy on the bones.

Combined with simple body-weight exercises, such as push-ups and sit-ups, during your regular ride, you can get a great aerobic workout while building muscle tone - without losing girth in the wallet.

Call it fitness cycling - a cross-training of biking and calisthenics.

Here's how to get started:

Find a route in your neighborhood that has places where you can stop safely and easily, such as a park or greenbelt.

Do a five- to 10-minute low-level cycling warm-up, then some light stretching. Next, cycle moderately for about five minutes to get your heart rate up.

When you elevate your heart rate, you are pumping more oxygenated blood to your muscles. At no other time are your muscles able to perform as well and benefit from the exercise you are giving them than when your aerobic level is moderately elevated.

(Ideally, you want to work out at your target heart rate, which can be formulated by subtracting your age from 200, then multiplying by .80. For someone who is 35, for example, the formula would look like this: 200 minus 35 equals 165, multiplied by .80 equals 132. The target heart rate is 132 beats per minute.)

As soon as you get your heart rate up, dismount and start your stationary exercises.

After completing each set, give your body a few seconds to stabilize before jumping back on the bike and on to the next exercise station.

The following exercises combined with a regular cycling routine (three to five times a week) should get results:

Sit-ups (5-10 reps): Fold arms across chest and raise shoulders off the ground. Do not bring your back off the ground or bend the neck forward. Builds and tones abdominal muscles, and strengthens lower back.

Push-ups (5-10 reps): Perform with a straight back, hands directly under shoulders. Builds and tones chest, triceps and shoulders. Helpful hint: If you are not used to doing push-ups, make your knees the touch points on the ground, not your feet. Much easier.

Reverse push-ups/dips (5-10 reps): Using a raised platform, such as the end of a park bench or table, face away from the surface and place your hands on the edge behind you so that you can lower yourself toward the ground. For an even better workout, elevate your feet so that your hands and feet are at the same height. Builds triceps, shoulders.

Calf-raisers (5-10 reps): Using your bike to balance with, find a step, parking block or curb to place your toes on so that your heels are off the ground. Raise up on tiptoe, then drop your heels slightly below the level of the step. Builds and tones calves, buttocks, ankles.

Step-ups (10-20 reps): Find a single step that is about 12 to 15 inches high, and step up one leg at a time. Better yet, walk up steps at an athletic field's bleachers or another facility with numerous steps. Try to skip a step as you climb; speed is not as important as taking larger steps to build legs (quadriceps) and buttocks.

Bike lift (5-10 reps): Stand directly over bike, knees and back slightly bent, and grasp saddle and handlebar stem. Lift bike directly up toward your chin. Builds biceps (arms), shoulders, back.

Trunk twist (20-40 reps): Stand straight with feet at shoulder width, knees slightly bent, hands behind head. Rotate your upper body from side to side. Tones waist and hip areas; increases upper body mobility.

Note: It is always best to consult a physician before beginning any new exercise regimen. Start out slowly; work up to higher repetitions.

CAPTION(S):

3 Photos

Photo: (1--color) Lifting your bicycle toward your chin can help strengthen arms, shoulders and back. Use five to 10 repetitions in this exercise.

(2,3) Push-ups, performed with a straight back and hands directly under shoulders (above), are good for building up and toning the chest, triceps and shoulders. An easier version is with knees, rather than toes, touching the ground. Toe raises (right) can strengthen and tone calves, buttocks and ankles.

John McCoy / Daily News