The Best Choices for Cardio
Whether you’re a fitness enthusiast or just looking to stay in shape, choosing the right exercise can be a daunting task. You may want to lose some weight, improve your cardio, or a combination of the two. Fortunately, there are quite a few choices, but some are more well-known than others.
There are 2 forms of cardio exercise that stand above the rest, and you likely already know what they are. Cycling and running are two of the most popular exercises for cardiovascular fitness, but which one is better? In this article, we’ll examine the pros and cons of cycling vs running to help you determine which is best for you.
On a personal level, I prefer cycling. I love being able to explore the outdoors on a bicycle. It just gets you where you are going much faster. It’s also quite exhilarating when you get some nice cycling speed going. Don’t get me wrong, I’ve definitely done some running in my time, but I find that my joints don’t handle it as well these days. Whichever one you prefer, there are multiple pros and cons to each.
Cycling vs Running: Pros and Cons
Impact on Joints
Cycling is a low-impact exercise that is gentle on your joints. It’s an excellent choice for people with joint problems or those who are recovering from an injury. On the other hand, running is a high-impact exercise that puts a lot of stress on your joints. If you have a history of joint pain or injury, running may not be the best option for you.
Calorie Burn
Both cycling and running are excellent for burning calories, but running burns more calories per minute than cycling. Running at a moderate pace can burn up to 10 calories per minute while cycling at a moderate pace burns around 4-8 calories per minute. However, cycling can be sustained for longer periods, making it easier to achieve a higher overall calorie burn.
Cardiovascular Fitness
Both cycling and running are excellent for improving cardiovascular fitness. Running is more effective at improving your heart and lung capacity, but cycling is better for building endurance. This is because cycling is a sustained activity that can be performed for longer periods than running.
Muscle Development
Running primarily works the muscles in your legs, whereas cycling works your legs, glutes, core, and upper body. Cycling is a better option if you’re looking to build overall strength and endurance, whereas running is better if you’re looking to build lower body strength.
Accessibility and Convenience
Cycling and running are both accessible and convenient exercises that can be performed almost anywhere. Running can be done on any surface, whereas cycling requires a bike and a safe place to ride. However, cycling can cover longer distances in less time, making it a more efficient exercise.
Bone Remodeling
Running is a weight-bearing exercise that requires the body to repeatedly impact the ground. This impact sends mechanical signals through the bones, which triggers a process called bone remodeling. During bone remodeling, old bone tissue is broken down and replaced by new tissue, resulting in stronger bones. This process is important for maintaining bone health, particularly in individuals who are at risk of osteoporosis.
However, cycling is a non-weight-bearing exercise, meaning that it does not involve the same impact forces as running. As a result, cycling does not stimulate bone remodeling to the same extent as running, and may not be as effective at improving bone density. If you do prefer cycling, some weight training can get you the bone modeling benefits you’re not getting on the bike.
FAQs
Q: Which is better for weight loss, cycling or running? A: Both cycling and running are excellent for weight loss, but running burns more calories per minute than cycling. However, cycling can be sustained for longer periods, making it easier to achieve a higher overall calorie burn.
Q: Is cycling or running better for building muscle? A: Cycling works your legs, glutes, core, and upper body, making it better for building overall strength and endurance. Running primarily works the muscles in your legs, making it better for building lower body strength.
Q: Is cycling or running better for joint health? A: Cycling is a low-impact exercise that is gentle on your joints, making it an excellent option for people with joint pain or injury. Running is a high-impact exercise that puts a lot of stress on your joints and may not be suitable for people with joint problems.
Conclusion
Both cycling and running have their benefits and drawbacks, so the best exercise for you depends on your personal preferences, fitness goals, and physical condition. If you’re looking for a low-impact exercise that’s gentle on your joints, cycling is an excellent option. If you’re looking to build lower body strength, running is the way to go. Ultimately, the most important thing is to choose an exercise that you enjoy and can stick to in the long term.
