How to lose weight by riding a mountain bike

Riding mountain bikes for weight loss can be achieved by controlling cycling intensity, adjusting dietary structure, planning cycling routes, combining interval training, monitoring body data, and other methods. Mountain bike riding can effectively burn calories, enhance cardiovascular function, and exercise lower limb muscle groups.

1. Control cycling intensity

It is recommended to use moderate intensity continuous cycling, with heart rate maintained in the range of 60% -70% of maximum heart rate, and each cycling time not less than 30 minutes. Initially, it can start from 3 times a week and gradually increase to 5 times a week. Avoid sudden high-intensity cycling that may cause muscle damage or excessive fatigue.

2. Adjust dietary structure

Before and after cycling, it is necessary to supplement an appropriate amount of high-quality protein and complex carbohydrates, such as chicken breast, whole wheat bread, etc. Reduce the intake of high sugar and high-fat foods, and control the daily calorie deficit at 300-500 calories. Timely replenish water and electrolytes within 30 minutes after cycling to avoid overeating and counteract the effects of exercise.

3. Plan cycling routes

Choose routes that include terrain changes such as climbing and off-road, and sections with slopes of 5% -10% can significantly increase heat consumption. Alternating between flat cruising and uphill sprinting, the recommended distance for a single ride is 8-15 kilometers. Complex terrain can activate more muscle groups, but safety precautions should be taken.

4. Combined with interval training [SEP], add 1-2 minutes of high-intensity sprinting to regular cycling, alternating with 3-5 minutes of recovery cycling. Arranging 1-2 interval training sessions per week can improve basal metabolic rate and promote fat oxidation. Pay attention to sufficient warm-up and stretching before and after training to avoid excessive knee joint load.

5. Monitor body data

Use a sports wristband to record real-time heart rate and calorie expenditure, and measure changes in body fat percentage every week. It is recommended to control the weight loss rate at 0.5-1 kilogram per week. If there is a plateau period, the cycling plan can be adjusted or resistance training can be added. Pay attention to replenishing water while cycling, and drink 500-800 milliliters of electrolyte water per hour. In addition to regular cycling, it is recommended to combine strength training to enhance the stability of the core muscle group, and maintain sufficient sleep daily to promote metabolic recovery. Before riding, check the vehicle's brake and transmission system, and wear protective gear such as helmets. If there is persistent knee pain or abnormal fatigue after exercise, the exercise plan should be adjusted in a timely manner and professional coaches or doctors should be consulted. During weight loss, it is necessary to maintain long-term stable exercise habits and avoid extreme dieting or overtraining.