Part of a successful weight loss program is moderate exercise. The concept that you must punish yourself for hours at a time or exert yourself to the point of nausea is a false belief that will actually thwart your long term efforts.

Weight loss can be achieved without strenuous exercise and the misconception that a person has to work out intensely for hours each day to have a measurable impact on weight loss is responsible for many giving up the effort.

Exercise has many benefits beyond weight loss including lowering stress, strengthening tendons and ligaments, increasing flexibility, cardiovascular health and overcoming depression

Fat burns at a relatively low heart rate, about 65% of your maximum heart rate is ideal to coax the body to access fat stores for energy. To determine your maximum heart rate just use this simple formula:

220 - Your Age = Your MHR (Maximum Heart Rate)

Walking is a great exercise and easy to do. Another excellent exercise is bicycling. It is low-impact and lends itself to commuting or running short errands.

If you are new to cycling or haven't ridden for a while, here are some tips to get the most fun and results from riding:

• Virtually any bike will do. I have bicycles costing many thousands of dollars yet one of my favorites is a single speed "beach cruiser" with a huge basket on the handle bars.

• If the bike hasn't been ridden in a while take it to a local bike shop and ask them for a tune up. This may cost $35 - $100 depending on what the bike needs in the way of repairs, but it's worth it.

• Invest in a good pair of cycling shorts with a padded seat. These come in the sleek skin-tight variety or a more conventional looking short (with a skin-tight short sewn inside). A cycling short will cost you between $40 - $100 and are well worth it.

• A helmet is also a must. The only difference between the least expensive helmets ($30) and the most expensive ($200) is how much they weigh and how many air vents they have. All helmets have to pass the same tests and offer the same level of protection. Have the bike shop properly fit the helmet to your head.

A helmet and shorts are the only two "must haves" if you are going to be spending time on your bike. There are lot's of other neat things to buy, but they are not necessary.

If you have your bike tuned at the bike shop, ask them to adjust the seat for you. If you choose to do it yourself then you want the seat high enough that you leg is almost fully extended when the pedal is in the down position. A seat that is too low will make it hard to pedal and make your knees hurt.

Adjust the seat so it is level (parallel to the ground) and not tipped up or down. A seat that is to high will chafe your kibbles and bits and a seat that is not level will do the same and possibly put more pressure on your hands, arms and shoulders.

The safest place to ride your bike is a closed bike trail but not all communities have them. Check with your local parks and recreation for their suggestions.

If you do find yourself riding on the street stick to residential area as you get more comfortable riding. When your graduate to busier streets there are two simple rules that have kept me safe through three decades and tens of thousands of miles of cycling:

• Ride your bike like you drive your car. In most states, the laws - and rights - are the same for both bicycles and cars.

• Ride like you are invisible. Never assume any driver sees you, is aware you are there, or is properly gauging your speed.

As in all things exercise, start small and work your way up. Don't be embarrassed to start with 15 minute rides. What you will probably find needs the most conditioning is your bum! The key to a happy bum is:

• Padded cycling shorts

• Clean cycling shorts

• Bathe after a ride

If you start small and work your way up you will get used to the seat. You can buy a padded seat or seat cover, but the truth is that if you ride consistently for a couple of weeks you'll acclimate. If you find that you have some irritation from the saddle on the bike you can use a product called Bag Baum. It's available in any pharmacy. Just keep in mind it's a temporary adjustment.

You body uses fat as fuel when your heart rate is around 55%-65% of your maximum. If you are unsure about your heart rate you can buy a heart rate monitor or just place your finger on your neck, find your jugular and time yourself for fifteen seconds. Multiply the beats you feel by 4 and you have your heart rate.

Use the formula, 220 - Your Age, to determine your MHR and then multiply by.65 and that is your target heart rate for effective fat burning. For example, I'm 51, so:

220-51=169. 65% of 169 (169 X.65) is about 110 beats per minute.

Start small and work your way up to 30-45 minutes of exercise at least three times a week and you will feel and see measurable results.