First of all, you should be healthy, so get a physical checkup from your doctor and heed his/her advise. If you are sick or have a health condition that precludes your riding, then don’t ride. You should have the strength and stamina to ride a dirtbike over varying terrain all day. We don’t race and we take many breaks during the day, but it may be an hour or more between breaks. We typically ride from 40 to 60 miles in a day, but longer rides of 70 and 80 miles are not uncommon. Rarely, we might do a real butt busting ride of 90 to 100+ miles. Riding a dirtbike requires strength to pick up your bike, push it through a tough spot, and kick start it numerous times. Strength is also required to steer, guide, and horse around a 250 pound motorcycle. It also takes strength to stay in the standing position on the bike when riding over rough ground. If you ride at a brisk pace for any length of time, then the aerobics aspect will come into play. There are many ways to get your body in shape and keep it there. A combination of weight, aerobic, and flexibility training is probably the best thing for staying in good riding shape. Weight training can be with free weights or weight machines. Aerobic exercise can be in the form of a lot of different activities such as walking, running, stationary bikes, stair master, racket ball, basketball, bicycling, roller blading, skiing, aerobics, etc. Flexibility training can be as simple as just stretching or as involved as yoga or karate. If all of this is totally alien to you, then I suggest you go to a health club and talk to a trainer. Everyone does things differently to keep in shape, but in the event you haven’t done much of this sort of thing, I’ll share with you my own schedule. It’s not too rigorous, but enough to keep me going in my favorite activities of riding dirt bikes and alpine skiing. I try, not always successfully, to work out 5 or 6 times a week alternating days between aerobics and weight machines. My aerobic exercise day consists of either a stair master machine or a stationary recumbent style bike for 30 minutes. I like these two because I can actually read while doing them; otherwise it is too boring. The level of effort is such that I’m breathing hard but not so much so that I can’t carry on a conversation. You can be more analytical with this and achieve a certain heart rate based upon your age and other factors (ask your trainer or just find the info posted at any health club). I find it a whole lot more fun to substitute these with something like mountain biking the trail behind my house, taking a strenuous hike in the mountains, or going out to the motocross track and riding the track non-stop for 30 minutes plus. Again, I strive to attain a level of effort that keeps my heart rate up. On my weight training days, I start with one of the aforementioned aerobic exercises for 10-15 minutes followed by a combination of 19 different upper and lower body exercises. Each exercise works a different group of muscles, more or less. I only do 1 set of 15 repetitions per exercise and use an amount of weight that allows me to just barely finish the 15th rep. I try to keep the pace moving so my heart rate or breathing doesn’t slow too much. Last but not least, you need flexibility to ride a dirt bike for many reasons, not the least of which is to survive a fall without pulling or tearing muscles, tendons, and other body parts. I prefer to stretch for about 10 minutes after each workout (weights or aerobics). If you want to take stretching to the next level, try Yoga. I have done this to some extent and find it very valuable and have added many of the poses into my normal stretch routine. There are many different methods and schedules for training and this is just one way. It’s what I do and it may not work for you, so you just have to figure out what works best for you. Weight training and aerobics are the life of some people, but I prefer to simply use it as a means to an end and don’t spend any more time in the gym than I have to. But whatever method you use for physical conditioning, it should be rigorous enough to give you the strength and stamina to enjoy a ride on your dirt bike. It’s very gratifying to ride a challenging all day ride and still have energy left at the end of the ride.