Sunday, August 2, 2020

Aerobic activities Cycling vs. Running

Cycling vs. running which exercise is best for your overall health.


             Cycling and running are both popular aerobic exercises that almost anyone can enjoy. When it comes to a workout, especially when geared toward a goal of weight loss, strength training is foundational, but cardio will work to improve endurance, burn more calories, and improve overall fitness. Two common cardio training routines involve running and cycling. They’re both forms of aerobic exercise that can be pursued outdoors, whether on city streets or nature trails.

             In general, running burns more calories than cycling. But it’s also higher impact and harder on muscles and joints. So, which is better for you? That depends on your goals and how you go about achieving them.

 

Benefits of cycling and running

Heart health: Aerobic activities help strengthen your heart so that it can pump more oxygen in your body. One study says, moderate aerobic exercise for thirty minutes a day, five days a week has been proven to be the most efficient way to exercise. In terms of cardiovascular (cardio) health, both running and cycling are equally beneficial.

Calories: When it comes to exercise, there’s not much that beats running in terms of burning calories and helping people get into shape fast. On top of improving your cardiovascular health, running burns an abundance of calories. The number of calories you burn when running is based on three main factors. These factors include: your weight, how fast you run, How far you run. The basic equation for calculating how many calories you burn per mile is multiplying (0 .75) by your weight in pounds.

  If your weight is 150 pounds (68 kg) the calculation would be

                             0.75*150 = 112.5 calories per mile

An average running time is about ten minutes per mile. Assuming you run six miles in an hour, you’ll burn 675 calories in an hour.

 However, cycling is gentler on the body, and you may be able to do it longer or faster than you can run. Cycling longer allows for more calorie burn overall which could be better for weight loss. In general, running burns more calories than cycling because it uses more muscles.

 Muscle uses:


The extensive use of the legs and core during running can help to strengthen the glutes, hamstrings, quads, calf muscles, and core muscles. The entire body is used when running as the arm swing and upright posture are keys to efficient striding. Cycling can help you build muscle in your lower half. The main muscles at work in cycling are the quadriceps femoris and hamstrings in the upper leg and the gastrocnemius and soleus in the calf. If you take an indoor cycling class, you will learn exercises to work your arms, legs, core, and almost everything in-between. Cycling much more effective for muscle building  than running.

Weight loss: Both cycling and running can be part of a successful weight-loss plan. However, either method of training needs to be part of a regimen that results in burning more calories than you consume. You may be able to lose weight more quickly by running. But if you cycle for long amounts of time, the calorie loss can eventually meet and exceed that of running. The potential to lose weight by running or cycling depends on how you participate in the sport and how you combine it with healthy eating and other habits.

Mental health: Running can benefit your mind as well as your body. Research from the University of Arizona found that it can help you link different parts into your daily routine and costs six times less than of your brain, which boosts planning and decision-making skills and the ability to multitask. Running may also help in the development of new cells. Exercise is one of the key factors associated with the growth of new neurons in the brain, a process known as neurogenesis

Where can do running or cycling..?

Best things about cycling and running are that you can do them both (almost) anywhere. You can run back and forth in your yard, your living room, around your town, on a school track, in your gym, at your hotel, almost anywhere. You can use your bike for daily commutes to work or college. Riding a bike is the cheapest and cleanest transport today per mile.

Which is less expensive to us?

Cycling is definitely a more expensive sport than running but you can always find some affordable options for good inexpensive road bikes or maybe some cheap but still good mountain bikes. Take note that biking does typically require some safety equipment when done outdoors. As for indoor cycling, you will either need a stationary bike or a gym membership. When it comes to outdoor running, all you really need is a good pair of sneakers. And you can find plenty of high-tech clothing and gear to wear while running.  However, a quality pair of running shoes can be expensive, too. But overall Running is usually a much less expensive workout than cycling.

Most common injuries during cycling and running and how can they be prevented?

      1)  Cycling:



Knee pain : the knee is the most common site for overuse injuries In cycling. Patellofemoral syndrome (cyclist’s knee ), patella and  quadriceps tendinitis, medical plica  syndrome, and iliotibial band friction syndrome are a few of the more common knee overuse injuries. The first four injuries mention involves pain around the kneecap, while the last condition results in outer knee pain. Shoes implants, wedges beneath the shoes, and cleat positions may help prevents some overuse injuries.

 

 Head injuries : one of the most common  injuries suffered by cyclist is a head injury, which can be anything from a cut on the cheek to traumatic brain injury. Wearing a helmet may reduce the risk for head injury by 85 percent.

 

Neck/back pain: cyclist most likely experienced pain in the neck when they stay in one riding position for too long. An easy way to avoid this pain is by doing shoulder shrugs and neck stretches that help relieve neck tension.

 

Wrist/ forearm pain or numbness: cyclist should ride with their elbows slightly bend. When they hit bumps in the road, bend elbow will acts as a shock absorber. this is also where changing hand positions will help reduced pain or numbness.

2) Running:

Injuries in running are much more common than cycling. Most commonly, these injuries include shin splints, runner’s knee, iliotibial band syndrome and plantar fasciitis. To avoid these injuries, running on a track or shock absorbing treadmill instead of taking your workout outdoor.

 

 Which one is better cycling or running:

Truth be told, there is no winner. It’s about analyzing the various categories and deciding what’s right for you. In conclusion, I will say that both activities will improve your aerobic fitness. They are both good for you and the environment too. There is no easy answer to say which one is better. Pick whichever one fits your lifestyle to ensure you’ll enjoy it and stick with it. Both are rhythmic activities that allow you to engage large muscle groups. if you can combine both sports you will get even more benefits.


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