Want to spark some heated debate? Ask a group of runners and cyclists which exercise is better, and prepare some lively and creative arguments. Both burn calories, improve heart health, and adapt to indoor and outdoor exercise.
cycling and running are good exercises, but which one is more suitable for you? (image: Getty Images / westend61) but what if your goal is to exercise muscles or prevent injury? Before choosing to ride a bike or run (or choose to mix the two into your daily life), consider the following. At the end of the day, however, which one you like to do more is the most important. Which one consumes more calories? In general, running and cycling consume a similar amount of calories. But as with all exercises, the exact amount of calories consumed depends on the intensity and duration of the exercise. To achieve this, you can increase your speed, increase your ramps, or try interval training, alternating between rounds of speed and recovery.
here & 39; this is the energy required for a 154 pound person to burn 300 calories while running or cycling. According to the data from the Centers for Disease Control and prevention, run at 5 miles per hour for 30 minutes, run at more than 10 miles per hour for 30 minutes, run at 8 miles per hour for 20 minutes, and run at less than 10 miles per hour for 60 minutes more muscle. ?
if you & 39; want to increase your physical strength, neither training can be compared with strength training. Tony Carvajal, a cross fit coach with RSP nutrition certification, said that while cycling is not impossible, it is also unlikely. &He said that cycling alone can improve muscle endurance, but muscle quality is not high. In running, sprinting, fast running and sprinting are the best choices for you to exercise your muscles. &"Sprinting increases the levels of growth hormone (GH) and insulin-like growth factor (IGF) - both of which are naturally produced in the body - and both cause muscle growth throughout the body," Carvajal said. The good news for those who want to lose weight is that cycling and running can be part of a successful weight loss plan. However, any training method needs to be part of a training method that burns more calories than you do. "
you can try to consume more carbohydrate calories quickly, or you can consume more fat calories slowly and steadily," Carvajal said. He also pointed out that the total heat of combustion will depend on a variety of factors, including intensity, time and distance.
winner: Draw
which one is more suitable for weight loss? Unfortunately, you can reduce abdominal fat by & 39; t points. Burn more calories than you burn in a day, and as mentioned above, both exercises can help you achieve - burning body fat, including abdominal fat.
interval training helps increase fat burning, which can be done by cycling and running. An example of interval training includes five minutes of warm-up, then a minute of vigorous cycling or sprinting, then two minutes of recovery or low intensity exercise. You can repeat this cycle for 25 to 30 minutes.
if you really want to tighten your abdomen, you should also increase strength training while running or cycling. A 2018 study published in the International Journal of sports nutrition and sports metabolism found that muscle building helps improve your resting metabolic rate and ultimately maximize fat burning.
winner: Ti / winner (by nose): running winner: running winner: neither of them, which kind of sports is better? if you & 39; are looking for a low impact sport to help you recover from your injury, first, consult your doctor about everything before you ride a bike or put on your running shoes. once you do, please choose to ride a bike, because it & 39; Lilian Daniels, founder and fitness coach of "happy knee", said that the impact of cycling is lower than that of running, so for the injured, especially those with knee or joint problems, cycling is usually a better way to exercise. The impact of bicycles is very low, and I suggest that for people with knee challenges, cycling really helps to slowly improve their range of motion. Exercise and knee blood circulation, she said. winner: cycling although both exercises can be conducted in outdoor groups, running may have an advantage in social aspects. After all, it's much easier to chat with friends at a jog than during a strict ride, especially since cyclists don't usually ride side-by-side, says Molly Millington, a British personal trainer. Of course, an in-house bike class at a local gym or studio is a great way to ride in a social setting. There are also options for cycling and running at home, providing social content for both sports (such as peloton). winner: indoor cycling and outdoor running is this better for heart health? Running and cycling (and any other aerobic exercise) can protect your heart. According to the American Heart Association, regular cardiovascular exercise can reduce the risk of heart disease, stroke, type 2 diabetes and high blood pressure, while helping to lose weight or maintain health. However, experts at Harvard Medical School say running may have one advantage over heart health. This is because, on the whole, the heart needs to work harder. But just as calories burn (see above), the intensity and effort of exercise determines how hard the heart works.
which is the lower cost? Running is usually much cheaper than cycling. When it comes to running outdoors, what you really need is a good pair of sneakers. If you prefer to sweat indoors, you need a treadmill or gym member. On the other hand, cycling can be expensive. Although you can buy a used or cheap outdoor bike for about $100, the more expensive model is more suitable for a wide range of riding, and the price may be as high as $1000 - sometimes even more than $10000! In addition, you need a pair of bicycle shoes and suitable clothes, such as tight bib shorts (up to $400), and of course a helmet. As for indoor bikes, you need either a stationary bike or a gym member.
which one is less likely to be injured? Unfortunately, running and cycling can cause injuries. In fact, 48% of cyclists have neck, 42% of knees, 36% of groins and hips, 31% of hands and 30% of back problems, according to the American Academy of sports medicine orthopaedics. According to a study published in the American Journal of sports medicine in 2018, 66% of runners have at least one report. The most common injuries include tibial splint, runner's knee joint, iliotibial band syndrome and plantar fasciitis. To avoid these injuries, Carvajal recommends running on a track or a treadmill, rather than exercising outdoors. In order to avoid bicycle injury, you should pay close attention to the quality of your equipment and your physical condition. For example, to avoid groin injuries, make sure you have a proper cushion and a bicycle seat. You should also avoid using too much force, which can cause excessive hip and ankle injuries.
which sport is more suitable for social activities?
so which is your best overall sport? After all, cycling and running are the most effective aerobic exercises you can do. Only you can decide whether cycling or running is better for you, your health goals, any pre-existing health conditions or injuries, your budget, and generally, which exercise style you prefer, should take this into account. Here are some questions you can ask yourself to help you find the right direction: do you want a free (or almost free) exercise? Run. Do you prefer a faster way to enjoy the beautiful outdoors? Bicycle. Do you have knee or other joint problems? ride on a bicycle. You need to exercise. Can you exercise anytime, anywhere? Run. Would you like to sit down while exercising? Bicycle. Is heart health a major problem? Run. Do you hate running? Bicycle.
Do you hate helmet hair? Run.
Looking for healthier transportation to work? Bicycle. Do you need hands-free exercise? Run. Do you want more exciting breaks? Bike (you can slide down the slope!) Do you like to research and buy the latest and best equipment? ride on a bicycle. Do you like to exercise with friends? Do indoor cycling and outdoor running. Would you like to lose weight or burn calories? Do interval training in any way. The winner is determined by you.