Benefits Of Mountain Biking

Health And Fitness Benefits Of Mountain Biking

            Mountain biking is a great way to get fit and healthy whilst having a fun and sociable time with other bike riders. Cycling has numerous health benefits, including building up your cardiovascular system and leg muscles, and is also perfect for those returning from injury as it is a non-load-bearing sport.

Sport mountain biking happy couple riding uphill in sunny countryside

Mountain biking makes for an ideal family activity, with child seats and trailers enabling you to bring your family with you at virtually any age. It's great for couples too, and is something you can do together.

Mountain Biking Builds Leg Strength:

Mountain Biking Builds Leg Strength

            Using a bike can help tone your quad, calf and glut (buttock) muscles as well as strengthen your tendons, without any load bearing. Even better is to combine it with a weights programme in the gym. Just ask any of the instructors in your gym for a programme to combine weights and the bike.

Mountain Biking Optimises Fat Burning:

Mountain Biking  optimises fat burning

            Fat burning takes place when your heart rate is at around 65 to 75 per cent of your maximum. You can measure your heart rate manually or by using a monitor, which can be linked up to a stationary bike in the gym. Many gym bikes also have digital displays that tell you your heart rate if you place your hands on the sensors. By measuring your heart rate correctly you can then use the bike to help you burn fat and so lose weight. It's particularly easy to keep at the correct level on a stationary bike and achieve the 20 minutes needed to see some real benefit.

Mountain biking Is A Great Way To Work The Cardiovascular System:

            Your heart and lungs make up your cardiovascular system and the fitter you become, the more efficiently they work. This means a better flow of blood through your body and a corresponding increase in the speed with which the oxygen is pumped through your system. Your fitness level depends on how well this process is carried out. It is made more effective by using equipment such as the bike, that works the heart and lungs slowly and to a pre-determined level. By increasing your training on the bike over time, there is an associated improvement in the performance of your cardiovascular system and therefore your fitness level.

Mountain Biking Is Non-Load-Bearing So Reduces Risk Of Injury:

            Another advantage of cycling is that it is a non-load bearing form of exercise. By that we mean that your whole body is not being supported during your training as it is when you run for example. The very action of sitting means that a degree of pressure is being taken off your joints, meaning there is a reduced chance of injury. Many people who are returning to training after an injury use the bike as a way of regaining fitness as they can gradually increase fitness levels without putting pressure on a potentially suspect joint or tendon.

Mountain biking Is The Ideal Holiday Activity:

          Take your bikes with you on holiday or hire one and you will cover far more ground than you would on foot! Many families now choose cycling breaks as a great way to get to know an area and have fun together.

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Mountain Bike Pedalling Technique

Getting Active On Two Wheels Is Easier Than you think

Cycling is a great activity for all ages to get outside and get active. It doesn't require a lot of skill and it improves your strength, cardiovascular fitness and coordination while decreasing your stress. There's no need to get all sweaty; a leisurely ride is enough to increase your heart rate. Best of all, cycling allows you to travel to a destination while being active at the same time.

 Even A Leisurely Ride Brings Fitness Benefits

           Using mountain bike training for fitness is a really good, not only because you will end up getting a fabulous workout, but also because you will enjoy yourself and have a lot of fun. Over the more recent years in particular, mountain biking has truly become an incredibly popular sport, and so if you have not tried it yourself before, you are definitely going to want to make sure that you give it a try.

Training: Mountain Bike Pedaling Technique

            When you're riding your mountain bike you can’t really honk it in a big gear to get going faster. You need to stick to relatively easy gears so that you're always in a sensible gear to take on any obstacles that could be lurking just round the trail. This way you can keep a good momentum and take less energy out of your legs. Stopping and starting all the time in a hard gear will soon take its toll. So, try doing the following exercises to make you pedal faster using the same gears.

Smooth Not Stomping:

            When you’re next out riding focus on where the power is in the pedal stroke. If you're fairly new to the sport, you're probably stomping hard on the down stroke. Imagine that each pedal stroke is a full circle and try to push and pull the pedal round as if you're keeping the pedal to the outside of the circle. Pedal in circles for two minutes at a time to start and build it up to 10 minutes, by which time you'll be getting far more efficient and be going faster without needing extra power.

Lift Your Knees:

            On another ride focus on lifting your knees faster and higher. This will eventually make you more efficient on the ‘up’ of the pedal stroke. Soon you'll be getting speed from an all-round pedal stroke not just on the down phase. Try doing it mid-ride for two minutes at a time and then build up to 10 minutes.

Up The Revs:

            On another ride lasting over an hour do 20-minute blocks of pedal speed where you take your crank revolutions per minute up to over 100. Stay seated as you’re doing this. You may find to start with you feel like a clown and slightly out of control in the pedal stroke. But after doing this a few times you'll feel you're in control, with far more speed.

One-Legged Squats:

            It’s important to have equal power in both legs so doing one-legged squats will give both legs the chance to get stronger and you'll be able to notice any weaknesses. Try doing three sets of 10 reps on each leg keeping your abdominals tight to maintain good balance.

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Mountain Biking

Mountain Bike Riding

            Mountain biking is the sport of riding bicycles off-road, often over rough terrain, using specially designed mountain bikes. Mountain bikes share similarities with other bikes, but incorporate features designed to enhance durability and performance in rough terrain.

Riding Is A Great Way To Experience Parks And Forests

Mountain biking can be performed almost anywhere from a back yard to a gravel road, but the majority of mountain bikers ride off-road trails, whether country back roads, fire roads, or singletrack (narrow trails that wind through forests, mountains, deserts, or fields).

Biking in Parks:

             Cycling and mountain biking are among the most popular fitness activities. Scenic destinations and slow speed limits make parks a great choice for a family biking trip. 

Family With Son And Daughter  Riding Bikes In Park

 No matter your choice, remember to always ride in control, bring a map with you, plenty of water, extra snacks, and bike repair equipment. Consider wearing reflective clothing and lights to help motorists see you, and always wear your helmet.

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The Health Benefits of Cycling

Cycling for health and fitness:

            It is widely acknowledged that cycling is one of the best ways for people to achieve good health and fitness. People who cycle regularly live longer. Riding your bicycle regularly is one of the best ways to reduce your risk of health problems. Cycling is widely regarded as a very effective and efficient mode of transportation optimal for short to moderate distances. 

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Bicycles provide numerous benefits by comparison with motor vehicles, including the sustained physical exercise necessarily involved in cycling, that cycling involves a reduced consumption of fossil fuels, less air or noise pollution, much reduced traffic congestion, easier parking, greater maneuverability, and access to both roads and paths. Indeed, cycling regularly to work  has been shown to be the most effective thing an individual can do to improve health and increase longevity, and this applies even to people who are already active in sport and other physical activities.

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Cycling is mainly an aerobic activity, which means that your heart, blood vessels and lungs all get a workout. You will breathe deeper, perspire and experience increased body temperature, which will improve your overall fitness level. 

The health benefits of regular cycling include:

1) Increased cardiovascular fitness

2) Increased muscle strength and flexibility

3) Improved joint mobility

4) Decreased stress levels

5) Improved posture and coordination

6) Strengthened bones

7) Decreased body fat levels

8) Prevention or management of disease

9) Reduced anxiety and depression.

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