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.
Thank u for very well knowledge
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