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Mountain biking for weight loss: How often should we go mountain biking to lose weight?
Everything you need to know about mountain biking
How often should you go mountain biking to lose weight fast and see results? Does mountain biking help you lose weight? How many times per week and for how long should you mountain bike to lose weight and burn fat? The tool below enables you to track the effects of mountain biking over a month. Simply select the duration of your training session—either 30 minutes or 1 hour—and choose a frequency of 1, 2, 3, or 4 times per week to shed those extra kilos!
Result of your expenditures
Beware, exercise alone is not enough to lose weight!
Exercising helps to burn calories, shape your figure by gaining muscle mass, and increase the basal metabolic rate (calories burned at rest). Thus, exercise has a significant long-term impact on weight control and better health. However, to lose 1 kg of fat, you need to burn 7700 kcal, which represents hours of running.
So what is the right solution?
Exercise and daily activity are guarantees for controlling and maintaining weight in the long term, but as any athlete will tell you, 30% is about moving and 70% is about what's on your plate. Weight loss must therefore be a mix of expenditures (essential) and a diet that does not exceed your needs.
Wish to lose weight by combining nutrition and exercise?
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Mountain biking: How many times per week and for how long should we mountain bike to lose weight?
Find out more about mountain biking for weight loss!
Regular exercise combined with a healthy diet can help you slim and tone your body, but some disciplines are more effective than others at helping you lose weight. What about mountain biking and its calorie burn? How much time and how many sessions per week can mountain biking give you to lose weight and get results? Here are some answers.
Calories burned by mountain biking!
Mountain biking is an effective sport that will help you boost your weight loss. By alternating between high and low intensity effort, mountain biking allows you to work on your cardiovascular system, especially if you do it in steep areas. As well as strengthening the muscles, mountain biking naturally encourages greater fat burning. mountain biking for 30 minutes burns over 300 calories. That’s the same number of calories consumed as playing football, or twice as many as brisk walking. Furthermore, as with any physical activity, it’s advisable to combine regular mountain biking with a healthy diet to avoid the yo-yo effect.
What is the metabolic equivalence of mountain biking?
The metabolic equivalent of a physical activity is a statistical unit(MET Metabolic Equivalent of Task) which expresses the ratio between the energy expenditure of a physical activity during exercise and the energy expenditure of an individual at rest.
However, with a MET value of 9, mountain biking is classed as a high-intensity physical activity such as climbing, football or skipping. This means that mountain biking allows you to burn 9 times more calories than at rest.
Mountain biking: Which plan should you follow and how often should you do it to lose weight?
Estimates, calculations and weight loss results from several examples of mountain bike training plans!
Do you know how much weight you lose by doing 30 minutes, 1 hour or 2 hours of mountain biking? How often should you train to lose weight and burn fat? The tables below will give you an idea of your weight loss as a function of weight, duration and number of training sessions per week.
Performance, effects and impact ‘before/after’: List of mountain bike programmes over 1 month at normal intensity!
Mountain bike
Normal intensity
Weight loss results for 1 session per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.08 | 0.17 | 0.34 |
| 50 kg | 0.11 | 0.21 | 0.42 |
| 60 kg | 0.13 | 0.25 | 0.50 |
| 70 kg | 0.15 | 0.29 | 0.59 |
| 80 kg | 0.17 | 0.34 | 0.67 |
| 90 kg | 0.19 | 0.38 | 0.76 |
Mountain bike
Normal intensity
Weight loss results for 2 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.17 | 0.34 | 0.67 |
| 50 kg | 0.21 | 0.42 | 0.84 |
| 60 kg | 0.25 | 0.50 | 1.01 |
| 70 kg | 0.29 | 0.59 | 1.18 |
| 80 kg | 0.34 | 0.67 | 1.34 |
| 90 kg | 0.38 | 0.76 | 1.51 |
Mountain bike
Normal intensity
Weight loss results for 3 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.25 | 0.50 | 1.01 |
| 50 kg | 0.32 | 0.63 | 1.26 |
| 60 kg | 0.38 | 0.76 | 1.51 |
| 70 kg | 0.44 | 0.88 | 1.76 |
| 80 kg | 0.50 | 1.01 | 2.02 |
| 90 kg | 0.57 | 1.13 | 2.27 |
Everything you need to know about mountain biking
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