Uphill Battle or Downhill Fun?

Well both, actually. Mountain biking is a great way to get fit and healthy whilst having a fun and sociable time with others. 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. Here's Fitness TV’s reasons for getting involved with mountain biking to improve your health.

Did you know?

Mountain biking builds leg strength

Using a bike can help tone your quads, calves and glutes as well as strengthen your tendons, without any load bearing.

Mountain biking optimises fat burning

Fat burning takes place when your heart rate is at around 65-75% of your maximum (your maximum is 220 minus your age for men and 225 minus your age for women). Many gym bikes 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.

FACT: Cycling burns the energy supplied by a chocolate bar or a couple of alcoholic drinks in an hour (about 300 calories).

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 vacation activity

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

Mountain biking is fun and it’s good for relationships!

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 also something you can do in large groups of friends!

Cycling can improve your mood too. Moderate exercise has been found to reduce levels of depression and stress, improve mood and raise self-esteem, and has also been found to relieve symptoms of premenstrual syndrome.

Equipment

Getting Started

Mountain Bike – No need to spend a fortune if your just starting out, why not rent one for starters?

Helmet – Is vital for both on and off road cycling, they don’t look great but they could save your life.

Appropriate clothing – Depending on the weather but a general t-shirt, shorts should do the trick but pack a small fleece or rain jacket in case the weather turns nasty. Cycling shorts offer padding and protection from hard bumpy saddles. Gloves offer protection against blisters and also keep your hands nice and warm.

Footwear – Anything that is comfy and preferably waterproof

Advanced Equipment

As you get more serious about mountain biking and fitter in the process you may want to travel further and over various terrains which can affect you bike in turn.

Puncture Repair kit – Small and tidy they can fit in to a small backpack or bum bag.

Pump – A small pump doesn’t weight hardly anything and can be fitted to your bike.

Trip Computer – Great for monitoring speed and distance travelled.

Lights – Front and Rear, just in case darkness creeps up on you or you have to share roads with other vehicles

FACT: Mountain Biking is fun!