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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 pounds!
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!
While regular physical activity combined with a healthy diet can slim and tone the body, some disciplines are more effective than others at helping you lose weight. What about mountain biking and its caloric expenditure? How many times a week should you go mountain biking to lose weight and see results? Here are some answers.
Calories burned with mountain biking!
Mountain biking is an effective sport for boosting your weight loss. By alternating between high- and low-intensity effort, mountain biking is a great way to train your cardiovascular system, especially if you’re riding in steep terrain. As well as strengthening muscles, mountain biking naturally promotes greater fat burning. 30 minutes of mountain biking requires over 300 calories. That’s the same number of calories consumed by playing soccer, or twice as many as brisk walking. As with any physical activity, regular mountain biking should be combined with a healthy diet to avoid the yo-yo effect.
What is the metabolic equivalence of mountain biking?
The metabolic equivalence of physical activity is a statistical unit(MET Metabolic Equivalent of Task) which expresses the ratio between the energy expenditure of 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, like climbing, soccer or skipping. This means that mountain biking burns 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 do you need to train to shed pounds and burn fat? The tables below will give you an idea of your weight loss according to weight, duration and number of training sessions per week.
Performance, effects and impact “before/after”: List of mountain bike programs over 1 month at normal intensity!
Mountain biking
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 biking
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 biking
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 |
