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Dirt Bike Riding Tips: Getting Fit

Only a dirt bike rider will truly understand how physically demanding the sport is. Your success on the track depends on skill, technique, quality of equipment, and the ability of you as the rider to maintain complete control over your bike. This might involve gripping the handlebars, maintaining an athletic posture, leaning and turning the dirt bike with your legs and body, and having the stamina to ride all day. If you find that your muscles fatigue quickly, you’re constantly out of breath, or you just don’t feel like you’re maximizing your time at the tracks, improving your fitness with seamlessly translate to a better dirt bike riding experience.

Lift Weights (Or Do Strength Exercises At Home)

Bodybuilding has taken over the fitness industry, but simply having bigger muscles won’t make you a better dirt bike rider. Lifting weights is a great way to improve your fitness and strength, but knowing what exercises to do will allow you to get in and out of the gym quickly and get the best results.

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Focusing on movements as opposed to specific muscles will allow you to become stronger in a way that matters. It doesn’t matter if you can curl 70 lb dumbbells if you can’t set your bike up off the ground when it falls. Focusing on bench press, deadlifts, and squats will give you the practical strength that you need over your whole body.

If you don’t have access to a gym or if going to the gym isn’t practical in your schedule, body weight exercises at home can also help you improve your fitness. Again squats are a great way to improve your leg, hip, and core strength. Push ups mimic the bench press and build upper body strength. Pull ups, dips, and core exercises also translate well to the strength you need to perform better at the tracks.

Do Cardio

Dirt biking could be considered a stamina sport, so it’s important to keep up with cardio. This might include jogging, elliptical, stationary cycling, rowing, or any other variety of exercises. Doing interval cardio is usually the best way to get results in the shortest time possible, especially with controlled rest times.

If you have an exercise bike at home, warm up with 2-3 minutes at a light pace, spend 30 seconds pedaling as hard as you can with moderate resistance, and continue at a light pace until your heart rate recovers. Repeat this 3-4 times, and you will have a complete cardio workout in less than 15 minutes!

Find Something You Love

If sprinting and bench press aren’t your cup of tea, that’s okay! Virtually any exercise will help you perform better when you are dirt biking. The ideal type of exercise is one that you will keep up with and do regularly in the long term.

Whether you enjoy exercise videos, basketball, and boot camp classes, or kayaking in the summer with friends, as long as you are moving your body and muscles and getting your heart rate up, you are improving your overall fitness levels.

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