Whatever your goal of weight management is, exercise should be part of it. Exercise will help you maintain muscle mass, which is more beneficial for your body, will help facilitate weight loss in the long run.

In addition to burning 400 to 600 calories in a 45-minute session, cycling indoors also helps speed up your metabolism (your body's calorie-burning engine). This makes it possible to tone up and strengthen all the muscles of the legs, buttocks and cortex.

While leisurely cycling outside is unlikely to help you lose weight significantly, cycling indoors can help. But to get the most out of indoor cycling, you have to follow some basic nutrition and workout rules. Here's what you need to know about including indoor cycling in your weight control plan.