AS part of the weekly advice 'Get fit for life' column for living a more active lifestyle, we have teamed up with inspirebolton2action team at the USN Bolton Arena.

This week Sue Hayes explores about how to get out and about how equipment is so important when trying to get on your bike.

Q My friends keep nagging me to go mountain biking with them but my bike is old and I don’t feel fit enough. Any tips on getting started?

A There’s no better way to get “bike fit” than getting out there and having a go.

But the real increase in fitness comes from climbing those hills!

Mountain bikes are designed to go uphill, and modern gear systems make it easier to climb whilst keeping the legs moving.

Climbing increases your cardiovascular fitness and leg strength considerably over time, and there’s real satisfaction in riding to the top of a challenging hill.

Choose a route you can ride often, once or twice a week for at least 30 to 40 minutes.

When you attempt the hills, the first few times you may need to catch your breath halfway or even push for a few minutes, but persevere and it gets easier.

If you feel your bike may not be up to the job, take it to your local bike shop.

The tyres and gear system may be old and worn, so let a qualified cycle mechanic advise you on necessary upgrades or repairs.

A good service and a few select upgrades can transform an old bike.

However, if you feel a completely new bike is best, they can recommend different types based on your ability and intended use.

Be realistic on what you can afford and how much you’ll use it.

Factor in the cost of a decent helmet - absolutely essential.

Other accessories like gloves, padded shorts and cycling specific shoes may make cycling more enjoyable but they’re not vital.

* For more information contact Sue Hayes at the USN Bolton Arena on 01204 488131

The column will return next Tuesday, so make sure you pick up a copy of the newspaper.

But if there are any questions you want addressing by the USN staff then drop themus an email to robert.kelly@nqnw.co.uk.