Is Dirt Biking A Good Form of Exercise?

Posted by Kenneth Poon on

Whenever you see people riding dirt bikes, you might think its an exhilarating and exciting to ride. However, it also requires a lot of muscle engagement as well a physical coordination. Sportbikes require rider to utilize almost every muscle group in the riders body, making for a phenomenal workout! If you want to enjoy dirt biking and if you want to prevent any accidents or injuries, it is very important to ensure your body is conditioned for the sport. On top of conditioning, top riders must also develop overall muscle strength. 

Developing the perfect workout regimen that will maintain optimum physical health and will make you 100% ready for riding a dirt bike or offroad motorcycles is important. So how will you do it?


Building Arms and Shoulders

Using a dumbbell in each hand, start front raises. With your elbows straight, place them in front of your upper legs. Remember not to use the heavy ones; it should just be the light weight ones which are less than 15 pounds. Slowly, raise the dumbbells up to work until they are within the level of your shoulders. Then, lower them back to your upper legs. Continue doing this set until you have four sets of 12 repetitions.

Then, do pushups. By keeping your palms on the floor, extend your legs so your body will be straight. Remember to lock your arms; they should just be shoulder width apart. Continue this set until you have three sets of 15 repetitions.


Strengthening Your Lower Body

Squats might sound just a normal form of exercise for you but you will definitely get the most out of it. Adjust the width of you leg position. You may start with the sample wide squats. Then, move into squats with your legs at shoulder width apart. Bend your knees slowly until your hip joint is as low as your knees. Tighten your core muscle and keep your back straight. Press your heels down slowly. Raise up slowly as well through your quads. When you come up in an upright position, cotract your glutes. Keep your core tight as well. Continue this set until you have four sets of 15 repetitions.


Firming Up Your Core

To work your core, do crunches. With each crunch, remember to slowly contract and tighten your abs. Do four set of 25 repetitions. You may choose to alternate between crunches with your legs flat on the floor or bent leg crunches too.

Once done, do some planks. Get down on all fours. Slowly raise your knees off the floor. Extend your body into a straight line. Contract your abdomen. Hold it for about 20 seconds before lowering your body. Lower down your body and rest for at least 15 seconds. After resting, go back into planking until you complete four sets of 20 second intervals.



When you go and ride motorbikes or 2stroke dirtbikes, you would need strong stamina and endurance. Exercises such as running, cycling, and swimming are known for giving your body a full body workout and for burning calories. Alternate between the three exercises and do them for at least 30 to 45 minutes, at least thrice weekly. You may also challenge your body and do the exercises with more intensity. However, before you do any of these exercises with intensity, consult your physician first. Make sure that these workouts will not compromise your health. Also, before you start exercising, always warm up your muscles first. Do a light cardio for about 5 to 10 minutes.

Although motocross bikes will not give you as much cardiovascular exercise as a traditional bike will do, it is still a good source of exercise. It can still help in burning the calories in your body and in helping you stay fit.

In order to get the most out of dirt biking, you may also perform different strengthening exercises while riding it. These exercises will help improve your riding exercises. It will also help you in your overall fitness levels.


Heart Rate

Just like jogging or other low level endurance exercises, dirt bike riding can help increase your heart rate. You may try and wear a heart rate monitor whenever you are riding a dirt bike; for you to see what degree of cardiovascular exercise you are experiencing while you are riding.

An average ride will bring your heart rate into the mid 130s. If you will be incorporating hills, jumps, and other obstacles, it will change your heart rate into mid 150s.



Even if a dirt bike is already a motorized device, you would still need to exert body strength in order to lift, turn, and operate the dirt bike properly. Dirt bikes does not only use your minimal leg strength and power. It also makes use of your hamstrings, quadriceps, and other leg muscles. As you accelerate up and down hills and over jumps, you need to use your leg muscles while riding a dirt bike to help keep your balance. Adding to these, you also need arm strength to help you life the handle bars whenever you go off jumps and to push your bars back after landing.


Strong Winds and Cold Temperature

Whenever you are riding a dirt bike, especially if you are riding at high speeds, you might notice that your body's temperature is going down as the cold air blows against your body. In order for your body to restore its normal temperature, you need to burn some calories. Other than these, strong winds without a wind screen will provide natural resistance against your legs, arms, and chest. In order to maintain your legs and arms in a proper position, you would need to push and fight against the wind. This will also help you in burning calories and in exercising.


Endurance Training

Although you might not be burning as much and as fast calories that you think you will when riding a dirt bike, the number of hours spent on your dirt bike will also help improve your endurance as much as you help improve your cardiovascular health.

If you are engaging yourself in an hour of dirt bike riding, you will help your body engage the muscles in your arms and legs. You are also helping increase your heart rate. By just simply running on the pedals and doing hand gears for about an hour or two, you are already helping yourself exercises.




You can take your dirt bikes anywhere. You can even enjoy it anytime you want. To maximize your goal to a healthier and fittr you, you also need to incorporate a healthy diet to your routine.


Don't Forget About Diet

Even if dirt bike riding is already helping you in losing weight, you will surely lose more if your diet and everything you consume is under control. If you are only taking as much calories as you need for your body weight, for sure, dirt bike riding will help you lose those unwanted pounds. In addition, if you reduce more calorie entake by a few hundred than your usual intake, then, you will lose weight more quickly. To do the math, one pound of fat is 3,500 calories. So if you want to lose a pound within a week, you need to reduce 500 calories from your daily intake.


Ride the Dirt Bike Regularly and Intensely

Dirt bike riding is a form of cardiovascular exercise. Compared with sit-ups and weightlifting, you are burning more calories with dirt bike riding. However, keep also in mind that the number of calories you burn still depends on your weight as well as your cycling intensity. If you weigh 185 pounds and you are cycling at a moderate pace, you will burn 311 calories within 30 minutes. Compared with a 125 pounds person who is cycling at the same rate, that person will burn 210 calories.

If you will increase your speed, you will burn 466 calories in 30 minutes. The other person, on the other hand, will burn 315 calories. It is recommended by the Centers for Disease Control to do at least 300 minutes of cardio every week to maximize health benefits. It is also recommended if you want to burn more calories to reach your goal.


Incorporate Strength Training

Adults are advised that it is recommended to have at least two days per week of strength training in order to maximize your health. Strength training will also guide and assist you in your journey of achieving your fitness goals. Although it will help you in burning calories, strength training will help you in building more muscles. If you have more muscles, it will help you rev up your metabolism. 

If you want to get the most out of your exercise routine, try and combine your strength training with your cardio training. Not only you will be finished quickly, you are also multi tasking! Try and do dumb bells curls or any other arm exercises while you cycle.

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