Does mountain biking help lose weight

You can also use a calories-burned calculator while exercising to estimate your burn. If you are cycling to lose weight, duration the time you spend biking matters more than the actual distance you travel.

1. It’s an incredible cardio workout

That means that you don't necessarily have to ride the entire Tour de France course to shed a few pounds. But don't put away the odometer. When you are new to exercise, you can start your biking workout program with a simple test.

How To Lose Weight Using Mountain Biking | Tips for a Healthy Lifestyle

Use your odometer or a GPS watch or smartphone app to see how far you travel when you bike for 30 minutes. Jot down the number in your workout journal and set a goal to decrease the amount of time it takes you to ride that same distance and route. As your fitness level improves you'll be able to log more miles in less time and you'll burn more calories in the process.

As you get comfortable spending more time in the saddle, schedule longer rides during the week. If you do three cycling workouts each week, complete one short ride 30 minutes , make one ride a moderate duration 45 minutes , and set a goal to ride one long tour 60 to minutes each week.

If weight loss is your primary goal, exercise intensity matters more than speed. A higher-intensity ride will burn more calories than a lower-intensity ride.

How to Really Gain From Mountain Biking to Lose Weight

The type of bike you ride and the trail you choose will affect both your intensity how hard you work and your speed how fast you travel. For example, if you are riding a heavy mountain bike on muddy, off-road trails at 12 miles per hour, you'll probably have to work very hard. But if you are on a road bike pedaling down a hill, you can reach that pace with almost no effort at all.

Your best bet? Learn to use a heart rate monitor. The device provides an accurate measurement of how hard you are working.


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If you don't want to invest in a monitor, used the perceived exertion scale instead. On a scale of 1 to 10 with 10 being maximum exertion , you should feel like you are working at a level 7.

How to lose weight by cycling: 14 tips to help you shed the pounds

You should be breathing deeply, but not exhausted or out of breath. The course you choose may have the biggest impact on the number of calories you burn because it will affect both duration and intensity. For best results, you want to choose a course that allows you to pedal consistently without taking too many breaks at stoplights or intersections. These short breaks cause your heart rate to drop, take up too much workout time, and decrease the calorie-burning potential of your ride.

Many cities have dedicated continuous bike trails.

how much daily cycling to lose weight

Especially when you are first starting out, opt for these safe routes rather than riding on the road. If you don't have access to a bike path, it may be worth your time to drive to a location where a long stretch of quiet road is available. The best bike to help you lose weight is the one that you will ride on a regular basis. It's essential that you try several styles and find the one that fits your body. Some bike riders prefer a road bike with thin tires and a sleeker frame.

A road bike is lighter and requires less effort when you ride fast. But some riders don't feel steady on this style of bike.


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A road bike requires that you lean slightly forward while you ride. If you have back issues or concerns about safety, this may not be the bike for you. You may prefer the comfort and ease of a cruiser or a mountain bike that has heavy, thick tires. These bikes usually offer some suspension and cushioning to make the ride more comfortable. And you are usually able to maintain a more upright posture when you ride this bike style.

How Five Riders Lost Weight Through Mountain Biking

Also, the thicker tires provide more stability so riders often feel safer on these bikes, especially if they are new to cycling. If you are new to cycling or if you plan to use your bike for an extended daily commute, an electric bike also called an e-bike might be the perfect option for you. Brands like Trek make cycles that you ride like a standard bike, but you get a boost of assistance when you need it.

For example, Trek's Super Commuter provides a comfortable upright ride with the option to use eight different speeds. Some exercisers use recumbent bikes at the gym, preferring the reclined body position to an upright position that is typical in standard cycles. With each new year comes an influx of people to gyms trying to lose weight.

While their intentions are good, the majority of people lose interest quickly and stop going. These failed attempts to drop pounds probably leave people wondering if there is a more exciting and fun way to lose weight. Mountain biking is a weight loss option that many people rarely consider. However, it offers many benefits that make it a fantastic form of exercise that can also serve as an equally fantastic hobby.

One of the problems with running, especially in the beginning, is that many people give up or stop before they get very far. To get rid of excess body fat, you must first burn through the readily available calories in your body, which requires your heart rate to be fairly high. Getting your heart rate to an optimum level can take up to twenty minutes.

Twenty minutes of continuous running is a chore for many.