Some of you may like to hop on your bike and ride, and others may prefer to run along. But, did you know cycling for weight loss and running for weight loss are excellent aerobic calories-burning activities?
Running is considered to be most effective in weight loss compared with cycling. But, cycling is also a gentler activity that can be very helpful in losing weight. Hence, we welcome you to read this article further to enlighten yourselves as we guide you to pick the best from cycling and running, upon your preference.
Overview Of Cycling Vs. Running For Weight Loss
Cycling and running are super effective forms of aerobic exercises that have been practiced by a lot of people around the world over centuries. Both cycling and running can proceed outdoors or indoors, depending on one’s preference. Running outdoors is usually done on trails or paths and cycling on tracks or roads. At the same time, different types of stationary bikes are used for indoor cycling, and indoor running is done using treadmills. However, according to the studies, running helps to burn more calories than cycling. But, on the other hand, running also has a higher impact and is tougher on joints and muscles. So, depending on your objectives and how you would accomplish them, you could decide upon choosing the best activity for you after reading this entire article.
The Number Of Calories Burned By Cycling And Running
Depending on multiple determinants like a person’s metabolism, weight, pace, and ground, the number of calories burned by cycling or running may differ. However, in common, running torches more calories than cycling because it utilizes more muscles. On the contrary, cycling is more considerate to the body. Besides, you may be capable of practicing it faster or longer than you can run. You will also torch more calories if you are cycling or running on a hill for any workout than you would be exercising on a leveled ground.
Here is a chart to present you with data that gives an assessment of calories burned during 1 hour of various ways of cycling and running for people of different weights. The weight given below is in pounds (lb).
| Cycling | 130 lbs | 155 lbs | 180 lbs | 205 lbs |
|---|---|---|---|---|
| < 10mph, leisure bicycling | 236 | 281 | 327 | 372 |
| > 20mph, racing | 944 | 1126 | 1308 | 1489 |
| 10-11.9mph, light | 354 | 422 | 490 | 558 |
| 12-13.9mph, moderate | 472 | 563 | 654 | 745 |
| 14-15.9mph, vigorous | 590 | 704 | 817 | 931 |
| 16-19mph, very fast, racing | 708 | 844 | 981 | 1117 |
| Mountain bike, BMX | 502 | 598 | 695 | 791 |
| Running | 130 lbs | 155 lbs | 180 lbs | 205 lbs |
|---|---|---|---|---|
| 5 mph (12-minute mile) | 472 | 563 | 654 | 745 |
| 5.2 mph (11.5-minute mile) | 531 | 633 | 735 | 838 |
| 6 mph (10 min mile) | 590 | 704 | 817 | 931 |
| 6.7 mph (9 min mile) | 649 | 774 | 899 | 1024 |
| 7 mph (8.5 min mile) | 679 | 809 | 940 | 1070 |
| 7.5 mph (8 min mile) | 738 | 880 | 1022 | 1163 |
| 8 mph (7.5 min mile) | 797 | 950 | 1103 | 1256 |
| 8.6 mph (7 min mile) | 826 | 985 | 1144 | 1303 |
| 9 mph (6.5 min mile) | 885 | 1056 | 1226 | 1396 |
| 10 mph (6 min mile) | 944 | 1126 | 1308 | 1489 |
| 10.9 mph(5.5 min mile) | 1062 | 1267 | 1471 | 1675 |
| Cross country 5 | 31 | 633 | 735 | 838 |
| General | 472 | 563 | 654 | 745 |
| On a track, team practice | 590 | 704 | 817 | 931 |
| Stairs, up | 885 | 1056 | 1226 | 1396 |
| Training, pushing a wheelchair | 472 | 563 | 654 | 745 |
Weight Loss From Cycling And Running
In order to reduce weight, you will have to find the appropriate stability of calories. That is, you need to find the balance of calories in which is not excessively or too little and calories out, which is torched by functional physical activities and workouts. According to the experts, You have the ability to lose weight faster by running. But still, if you cycle for extended amounts of time, the calorie waste can ultimately reach and surpass the amount attained through running. Furthermore, a mini-research discovered that both running and cycling for weight loss helped put down appetite in adolescents. In fact, these exercises could be more productive if you attempt to restrain cravings and have a well-balanced, healthy diet.
However, on the bottom line, the possibility to lose weight will solely depend on how much effort you put into cycling or running and on the healthy dietary changes you make. On average, running burns more calories, whereas cycling is more tender on the joints. And cycling enables you to train for an extended time period while burning more calories.
Other Impacts Of Cycling Vs. Running
Muscles Worked
Major muscles involved during running are:
- Hamstrings
- Quadriceps
- Plantar flexors
- Gluteus maximus, especially when sprinting
Cycling utilizes all the key muscle groups. It works and grows up the leg muscles. They especially include:
- Hamstrings (semimembranosus, biceps femoris, and semitendinosus)
- Quadriceps (vastus lateralis, rectus femoris, vastus intermedius and, vastus medialis)
Injuries
Knee injuries are the most prevalent type of injury reported from running. In addition to knee injuries, running could have a risk of causing injuries like:
- Shin splints – This is an inflammation encompassing the shinbone.
- Foot injuries
- Leg injuries (including the Achilles tendon and thigh)
- Pelvic injuries
- Back injuries
Common cycling injuries include:
- Head injury
- Foot tingling or numbness
- Knee pain
- Back pain
- Forearm or wrist pain or numbness
- Neck pain
- Rectal or genital pain or numbness
However, according to an analysis done by comparing runners and cyclists who were inflamed, post three days of intensive training, the runners had more significant muscle injury, inflammation, and soreness than the cyclists.
Cardiovascular Health And Bone Health
In addition to all the information mentioned above, running and cycling can give added health benefits like improving cardiovascular and bone health. According to a study in 2011, it is proved that running is more beneficial in promoting long-term bone health than cycling. The study also says that cyclists may be in danger of low bone mass, especially in the lower spine. Additionally, Ultra-endurance cycling may also not help bone health. For people who are involved in ultra-endurance cycling, the research data shows that their bones may discharge calcium into the bloodstream, which will impair them over time.
On the contrary, studies show that people who engage in cycling show better cardiovascular health. And, on the other hand, 2019 research confirms that running decreases the risk of cardiovascular cancer and all- matter fatality. Regular cycling could lessen the chances of cardiovascular diseases, including:
- Promote lung health
- Stimulate blood circulation
- Reduce resting pulse rate
- Strengthen heart muscles
- Lessen levels of fat in the blood
Muscle Building
Pedaling could undoubtedly support strengthening muscle in your lower half. However, running will not pave the way to a lot of bulk. Instead, it can benefit you to grow your endurance and have toned muscles. When you are forcing the pedals while cycling, it is resistance training that strengthens leg muscles. Also, the uppermost half of your body is included, but those muscles are not actually involved as the bottom half. However, running utilizes all of the muscles simultaneously and does not involve them in creating much bulk. In a nutshell, your bones and muscles will get more durable from the impact and effectiveness of striking the ground.
As the overall conclusion, you see that cycling and running for weight loss both have a positive impact on reducing weight. Both can help you with shedding weight depending on how you engage in each sport. However, in general, running has a more significant impact on losing weight. But, that does not necessarily imply that you cannot reach your weight loss goals with cycling. On that note, please share your ideas with us in a comment below as to how this article helped you with guidance in choosing cycling or running for weight loss.
Sources and References
Valdosta State University
https://www.valdosta.edu/administration/finance-admin/campus-wellness/documents/calorie-and-exercise-burned.pdf
National Center for Biotechnology Information, U.S. National Library of Medicine
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3230645/
Department of Health, State Government of Victoria, Australia
https://www.betterhealth.vic.gov.au/health/healthyliving/cycling-health-benefits
Mayo Foundation for Medical Education and Research (MFMER)
https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/exercise/art-20050999