Is Mountain Biking a Good Workout? 10 Reasons Why It’s a Good Training

Is Mountain Biking a Good Workout? 10 Reasons Why It's a Good Training

Yes, mountain biking is a good workout. It’s known to improve your cardiovascular health, lessen the stress on your joints, tone your legs, and improve your balance and coordination.

The best part of it is that it’s not only the physiological benefits that you can gain as it can also exercise your brain, which improves your mental health.

Is Mountain Biking a Good Workout? 10 Reasons Why It’s a Good Training

Being physically active is good for the mind and body. But, mountain biking is a bit different as it’s not just a good extreme sport to learn and do. It turns out, it’s also a sport that can benefit both your mind and body even more.

If you’re still undecided whether you’re trying your hand at mountain biking or not, here are some health benefits that will help convince you to do it.


Heart disease is the leading cause of death for many people around the world. As a matter of fact, it is estimated that nearly 700,000 people in the US alone die from heart disease every year. Hence, you’ll often hear experts advocate for heart health. Luckily, when you do mountain biking, you can take care of your heart health too.

If you were to go biking for at least 20 minutes a day, you’ll already be able to stay healthy. With this, your heart will become more steady and you’ll be able to increase your heart’s fitness by up to 7%. This is because biking keeps your heart pumping more. And when your heart is exercised, just like the muscles in your limbs and back, your heart becomes stronger.

If you hate going to the gym or if your weekly Zumba sessions have already become boring for you, then, you might want to try out mountain biking for some cool cardio workout sessions.

Improved Blood Pressure

Speaking of heart diseases, your blood pressure can also put you at risk of heart diseases, as well as stroke. It could also lead to sudden death.

Unfortunately, it is common. And it’s also affecting the lives of many people. But, you can also prevent it by mountain biking.

Mountain biking helps by improving the blood circulation in your body, Thus, it can keep hypertension at bay.


An adrenaline rush can affect your breathing. As your heart beats fast, you also breathe faster. The physical challenges involved in mountain biking can also affect your breathing. And because of these, you’re able to exercise your lungs.

As a result, you can improve your lung health too. And with stronger lungs, you can ensure longer tracks and even prevent deadly diseases.

Less Joint Stress

Too much of anything is bad for your health. But, low amounts of certain things can also be bad.

In exercise, too much of it can result in muscle tear and overused joints and ligaments. But, not being physically active can also be bad too. If you skip your leg days while you’re still young, your joint health will become poorer when you get old.

Luckily, mountain biking provides a fun way to maintain your joint health. When you go biking, the movement of constantly pedaling lubricates your joints. This also benefits your hamstrings and quadriceps on your legs, giving your knees stronger support.

Thus, over time, the stiffness and pain in these areas are lessened. And unlike other activities, this sport has less impact stress on your weight-bearing joints, which includes your ankles, knees, and hips.

Fewer Chances of Catching Other Diseases

A sedentary lifestyle negatively affects your blood flow. It can even kill your nerves. When this happens, your body won’t be able to transport the right nutrients all over your body to help your organs function well. Additionally, without exercise, your body won’t be able to clear out the bacteria in your airways. This could lead to a weaker immune system.

The good news, though, is that mountain biking can help increase your blood flow and improve your immune system.

Because of this, your nerves will stay healthy and your immune system will remain strong. Over time, your body will become stronger in fighting off infections and other diseases. Thus, you’re less likely to get sick.

Improved Balance and Coordination

Spending a lot of time on a treadmill or a stair stepper is good for the health. But, mountain biking is better as it helps you improve your balance and coordination too.

This is because when you go mountain biking, you’re not only cycling through a consistently flat path. Rather, you’re required to constantly adjust to varying elevation, pitch, and terrain. You need to stay steady or you’ll fall or crash.

Because of this, your body is able to improve its muscle memory. Over time, your neural pathways become stronger and your balance and coordination improve.

Whole Body Workout

Have you ever noticed that most, if not all, mountain bikers have a well-toned body? This is because, with this sport, you can also improve your muscles.

In mountain biking, the adrenaline will keep your heart pumping at a good rate. Plus, the challenging courses will keep your muscles working. Doing this every day will help you burn calories and unwanted fat.

Therefore, with this sport, you can expect to lose weight and be able to tone your muscles. And you can do that without having to spend time lifting weights in the gym. The best part of it is that you can also enjoy nature as you work on your body.

Increased Brain Power

When your body doesn’t get the right amount of oxygen that it needs, the brain is affected. If this continues for an extended period of time, your brain cells become more affected. Over time, this could lead to deadly complications.

But, if you keep on moving with the help of mountain biking, your brain will be able to get the right amount of oxygen that it needs to function. Aside from that, you’ll also be able to think better and faster, which is also important when you’re doing this sport. With increased brain power and activity, you can also prevent diseases such as Alzheimer’s.

But, mountain biking isn’t just a good exercise for the body. It turns out, it is also a good workout to improve your mental health.

Reduced Stress

Speaking of the brain, mountain biking is also a good workout for the mind as it helps with reducing stress.

Just like regularly working out in gyms, happy hormones are also produced when you’re mountain biking. And with more happy hormones, you can reduce and even prevent stress from building up and getting into your system.

Mountain biking also lets you see different sights and connects you with nature more, especially if the sport is done on a mountain. Because of this, you’re able to divert your attention more to your surroundings, which can help you forget the things that stress you out even just for a while. It’s a good and exciting distraction.

Faster Reflexes

For starters, mountain biking is done on different trails. Some even have obstacles to make the experience more challenging. And if you constantly play this sport, your reflexes will improve. Because no terrain is made the same, you will be constantly dealing with different paths and challenges.

As a result, your reflexes improve. The improvements that the sport can offer the brain can also make your reflexes faster and make you think a lot quicker.

Is mountain biking a better workout than road biking?

Mountain biking and road biking are two different forms of a sport. They may have similarities but they also have lots of differences and one of them is the way how they improve your body.


Both sport actually can help you burn calories and tone your muscles. But, mountain biking offers a better workout because of the location where it’s performed. Therefore, mountain biking can help you burn more calories.

Heart Health

Aside from burning more calories, mountain biking also offers more improvement on the heart. This is because the paths for mountain biking offer more challenges. Therefore, it’s more exciting. And because of this, your heart pounds more when mountain biking unlike in road biking.

Lung Health

Road biking may also improve your lung health as constant pedaling can also make you run out of breath. But, mountain biking can improve your lung health more.

This is because the latter is more physically demanding. As a result, you’re more able to exercise your lungs.

Blood Flow

Being physically active is good for make your blood flowing well throughout your body. And road biking can do that too. But, if you’re going to compare it with mountain biking, the latter has more power to increase your blood flow.

When you’re mountain biking, you’re moving your body more. From pedaling to constantly getting in and out of your bike’s saddle, you’re not just working your legs but also your upper body. Because of this, your blood flows better even in the upper part of your body.

Muscle Strength

Road biking is known to strengthen your legs, thigh, calves, and other parts of your lower body. However, because the path you’re crossing is just usually merely straight and smooth, not all parts of your body are able to work out.

In road biking, the focus is more on the lower part of your body. But, in mountain biking, your whole body is exercised, thanks to the different obstacles and paths that await you. Therefore, even your arms are able to move and be exercised. As a result, your whole body is more toned compared to road biking.


Road biking is also a good way to exercise your joints. But, mountain biking offers a better way to do that. This is due to the fact that the latter offers more challenges that will keep your whole body working. And because of this, your joints are more exercised, lubricating them more.

Mental Health

Both road biking and mountain biking are good exercises for the brain. With this, you can relieve stress as the sport distracts you. Whether you’re riding a bike on a road or on a mountain, your focus is required for your safety. And thanks to this, you can release your stress.

Both sports also improve your mood. As you bike around an area, you’re able to see different views of nature, letting you appreciate the things around you more. Hence, your mood changes in a positive way.

Additionally, both sports require you to move more. With this, your brain is able to produce more happy hormones. And when a good amount of happy hormones is produced, you can also get to relieve your stress, improve your mood, and prevent anxiety and depression in the long run.

Sports, in general, have health benefits – be it physiologically or psychologically. So, if you hate going to the gym, you might want to consider doing sports instead.

About David Miller

Passionnate about extreme sports since a young age, I started my journey with brazilian Jiu Jitsu and skydiving. After 2000 jumps, I’m now a professionnel skydiver focus on wingsuit flying. I’m writing about all kind of extreme sports, trying to find the best spots in the world to do it.

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