Which Is the Better Workout for You?

Which Is the Better Workout for You?

Introduction

Aerobic exercise is an essential way to maintain your health and vitality. If you’re new to exercising or have an injury or health condition that’s forcing you to change your exercise routine, you may wonder what type of aerobic exercise to choose.

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Cycling and Walking: A Comparison

Cycling and walking are two of the most popular types of aerobic activity. Both can be adapted for beginners or people with injuries or other health conditions. They both provide a lower impact activity than other aerobic activities, such as running or jumping rope. Additionally, you can do them both outdoors or indoors, making them accessible no matter what the weather is like.

Calories Burned

How many calories you burn with cycling and walking depends on your workout intensity. The following table shows approximately how many calories a 150-pound (68-kg) person would burn in a 30-minute session.

Cycling: A Better Workout for Some

Cycling tends to burn more calories given the same time and intensity as walking. If you want to burn calories and you’re short on time, cycling may be the better option.

Muscle Engagement

Cycling and walking involve using many of the same muscles to produce force and movement. However, cycling tends to work your muscles harder. The gluteal muscles of the hip and hamstrings are involved in power production in both walking and cycling. These muscles increase their activation when you increase your speed during cycling, especially when you stand up to pedal. In addition, gluteal activation increases when you walk uphill or up stairs.

Fat Metabolism

When comparing the effects of cycling and walking on fat metabolism, one study found that walking increased fat metabolism more than cycling. Participants performed both forms of exercise at the same intensity or rate of perceived exertion.

Strength and Hypertrophy

In a study on muscular strength and hypertrophy, cycling was associated with increased strength. One study found that cycling increased strength and muscle hypertrophy. This effect was greater in older adults than younger adults. However, younger adults could achieve this at a higher intensity.

Weight Loss

Weight loss involves increasing the number of calories you burn compared with the number you eat per day. One main way to do this is to increase your activity levels while sensibly limiting how many calories you take in. As the table above shows, cycling tends to burn more calories in the same time period compared with walking.

Injuries and Health Conditions

Injuries are a common part of life. They can be debilitating and make it difficult for you to exercise. Finding an activity that you can do to stay active when you’re injured is important. However, that may depend on the injury. Cycling tends to benefit people who have less time to exercise and want to optimize burning calories or increase their strength. Walking may be more beneficial if you think you could benefit from weight-bearing exercise and are unable or unwilling to spend money on a bicycle and related gear.

Conclusion

Both cycling and walking are excellent forms of exercise. They can be challenging and enjoyable for everyone, from beginners to experts. Choosing either type of exercise is great for your health – either way you win.

FAQs

Q: Is cycling better for weight loss?
A: Yes, cycling tends to burn more calories than walking.

Q: Is walking better for beginners?
A: Yes, walking is a lower-impact activity that’s easier on the joints.

Q: Can I do both cycling and walking?
A: Yes, incorporating both activities into your routine can add variety and increase your chances of sticking with a program.

Q: What’s the best way to choose between cycling and walking?
A: Choose the activity that you prefer, which is easiest to incorporate into your life, and whether there are people you can walk or cycle with who might help motivate you to get moving.