Cycling vs Walking | Which Is Better?
Even Hippocrates recognized that the benefits of walking for a person are so enormous that they cannot be compared with any medicine. This is a natural, habitual and physiological type of physical activity for a person of any age and gender. The movements performed by a person when walking are cyclical, that is, various muscles of the body alternately relax and tense, which allows you to achieve an excellent training effect. Physical activity when walking is not too intense and high, which guarantees the absence of overload and associated dangers, such as injuries, excessive stress, fatigue, etc. Walking promotes weight loss, improves mood and general condition of the body, and also normalizes blood pressure, prevents atherosclerosis and lowers the concentration of cholesterol in the blood. Therefore, a person literally avoids heart attacks, strokes, atherosclerosis, thrombosis and other diseases of the cardiovascular system. Thus, walking is the optimal training for a long and active life without the burden of chronic diseases.
Jogging does not require a gym and expensive exercise equipment. It is enough to buy a tracksuit and sneakers. You can run anywhere, anywhere. During running, the work of the heart increases, which improves the movement of blood through the body. As a result of muscle loading, small vessels are cleared, and fresh blood access to organs is facilitated. In the process of training, the intestines are stimulated, which is fully restored from ailments. Constant running workouts are good for the stomach and pancreas. The stretching and warm-up that we get when running helps not only eliminate congestion, but also give the body an impetus for the growth of new cells and tissues. Scientists have proven that running makes a person sociable and balanced, and also contributes to the production of endorphin, the hormone of pleasure.
Cycling also produces endorphins and adrenaline, which affect the emotional state of a person. A bike ride will certainly cheer you up and cheer you up. Regular exercise protects the body from serious diseases such as obesity, diabetes and arthritis. Cycling is one of the best ways to reduce your risk of health problems associated with a passive lifestyle. During the ride, all parts of the body are involved. Consequently, coordination of movement of the arms, legs, feet and hands improves, as well as visual and auditory coordination. Psychologists claim that regular cycling reduces stress levels and treats depression, as well as boosts self-esteem and self-confidence. ■
How to Calculate Calorie Consumption When Cycling
Fitness calculators on the internet tell you how many calories you can burn in an hour:
Cycling at 15 km / h: 300-400 kk
Cycling at a speed of 20 km / h: 400-500 kk
Unfortunately, all fitness trackers shamelessly overestimate energy consumption, for example, the same Endomondo gives 400-500 kk per hour of riding at a speed of 20 km / h. Trackers at least add basic calorie consumption. that is, a 90 kg person, an office worker, should consume about 2000 kk in order not to lose weight and not get fat, that is, 80-100 kk is burned every hour just to keep the body working.
These 100 kk are added to the 200-300 calories actually spent, which, in my opinion, is wrong, since when counting calories, we calculate the base rate separately.
I prefer to self-assess energy expenditure using a heart rate monitor based on personal experience. Nobody but you can know your body better. I recommend slightly underestimating your calorie expenditure.
Much has been said about the benefits of playing sports. The most accessible and simple ones include walking, running and cycling. Let’s figure out together what to give preference to. Or it is reasonable to combine?
Walking or cycling which is better for losing weight. Which is better for losing weight bike or walking
Cycling or walking?
Which is better for losing weight, walking or cycling?
At first glance, a bicycle is preferable, as it clearly allows you to burn more calories.
However, a systematic analysis of the benefits of each of these types of physical activity shows that in some cases it may be better to choose walking.
By far, the most successful season for both walking and cycling is summer (by the way, the article How to lose weight in summer).
Heavy people have a harder time running than cycling
A significant difference in calorie burning between cycling and running is the effect of an athlete’s weight on energy expenditure. Let’s take a flat terrain for simplicity of calculations: in running, the dependence of calorie consumption on the runner’s weight is linear. the heavier it is, the more energy is burned. This is logical, because each step is a small jump with all its mass.
On a bicycle, with a uniform ride on a horizontal surface, cyclists of 60 and 100 kg will burn a similar number of calories, because the stroke has already been reached, the inertia is overcome, the bicycle flies by itself, you just need to twist the pedals.
In reality, of course, there is no ideal plane: there are always ups and downs, braking and acceleration. But compared to a runner who has to force his muscles to move his body in space every second, the cyclist basically leaves his iron horse to do this, wasting energy for acceleration and uphills.
It would seem great. the more weight you have, the more sense in running. because you will burn more calories. In fact, heavy people are better off starting physical activity with a bicycle: while running, they will simply train with overload all the time.
Take me as an example. Now I weigh around 90 kg (height 188), and my minimum heart rate when jogging at a speed of 8 km / h will be 140 bpm. This is due to excess weight, not a very healthy heart and general lack of training. At the same time, on a bicycle I can choose a gentle pace, and ride for hours and tens of kilometers with a heart rate of 110 bpm.
If you want to smoothly and painlessly join the training process. do not overload yourself with jogging, it is better to sit on a bicycle and prepare your heart with light loads. Roll up the volume before moving on to intense workouts, which is running for heavy people.
Remember the story of a guy who lost 170 kilograms when he was told that in the future, he would die from a stroke. He balanced his meals and got on the bike. Yes, for a regular Giant Yukon, with a weight of 250 kg. This is for those who think they need a special bike for a heavy person (read my note on the link if in doubt).
Imagine if this guy decided to go jogging? I guess the best case is resuscitation after the first five minutes of a run. And the bike, little by little, little by little, sat down and drove off. At first it was difficult for him to drive even a kilometer, but still, he was able to find such a load that his heart could withstand.
Benefits of walking
As you can see, walking has a numerical advantage (in terms of the number of comparative advantages), while cycling has a quantitative advantage (in terms of the number of calories burned). Which of these advantages are more significant for your choice is a very individual question.
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Ladder walking feature
One of the common types of foot traffic is stair climbing. This type of exercise is convenient, as it allows you to practice at any time of the year and in any weather, and does not require a gym membership for this. Thus, an important principle of training is observed. consistency.
Cycling vs Running | Which one is better?
Walking up the stairs is easy to make part of your daily workload by ditching the elevator in your home and office. With a low level of physical fitness or undergoing rehabilitation, you can start by walking downhill or a small number of floors uphill. Further, the duration of the workout can be increased by climbing to higher floors or adding sets of ascent and descent.
Walking the stairs for the heart is more intense workout than walking in a park or stadium for the same amount of time, but less intense and tiring than running. Still, do not forget about monitoring your heart rate and, if necessary, take small stops to rest.
Feature of walking on a treadmill
Another interesting walking activity is treadmill walking. For such a workout, you will need to visit the gym or have this simulator at home.
Like climbing stairs, exercising on a treadmill allows you to be independent of the weather outside the window. By adjusting the angle of inclination and speed of the track, you can choose the most individual conditions for training, which can be restorative, strengthening or strength.
Walking on a treadmill improves arterial and venous blood flow, which increases the supply of oxygen to tissues and organs. Reducing the so-called “bad cholesterol” helps to normalize blood pressure and, thus, reduce the risk of stroke.
The disadvantages of classes in the hall include, perhaps, the lack of landscape change.
Brisk walking in the fresh air
If weather conditions are not a limiting factor for training, then you can go for walking in the fresh air. In order for the body to get the maximum benefit from such activities, you need to walk at a slightly accelerated pace.
Brisk walking is good for the heart in that it forces it to work beyond normal. This leads, first of all, to the development and strengthening of the heart muscle itself, and also allows more efficient nourishment of tissues and organs with oxygen-rich blood.
Regular brisk walks allow you to:
- improve blood flow;
- reduce the likelihood of developing cardiovascular disease and stroke;
- control blood sugar levels, lowering the risk of diabetes;
- monitor and correct high blood pressure;
- strengthen the musculoskeletal system.
Compared to jogging, such walking is less intense, which allows people with certain age-related risks to do it. This is especially true if it is necessary to control the degree of stress on the legs and joints after an injury. Also, brisk walking can be an excellent alternative to running loads for people with an implanted pacemaker.
To reduce the overall risks to the body and strengthen the cardiovascular system, 150 minutes of walking at an accelerated pace per week is enough. It is most effective to divide this volume into daily workouts of 30 minutes, leaving days to rest.
If a half hour workout seems too hard, you can split it into smaller walks throughout the day. But in order for the positive effect to be achieved, and the benefits of brisk walking for the heart were maximized, each individual workout should not be less than 10 minutes.
What kind of walking is good for the heart
Low physical activity can cause a range of health problems. Obesity, physical inactivity, metabolic disorders and the development of heart disease. this is an incomplete list of the consequences of a sedentary lifestyle.
You can train the heart muscle in the gym, pool or in the fresh air, giving it additional stress. Constancy is important here, otherwise a positive result cannot be achieved. But what if you already have heart problems and a number of loads are contraindications?
Most importantly, you shouldn’t give up cardio entirely. They are also useful and necessary, although the choice of the type of activity and the allowable load should be taken more responsibly. You will definitely need a consultation with your doctor.
It is difficult to overestimate the benefits of walking for the heart. Such exercises allow you to get almost the same effect as from running or cycling, but at the same time make it possible to more finely regulate the load. But what kind of walking is good for the heart the most??
Heart Benefits of Bicycle and Walking
People who monitor their health are often interested in what is better for the heart. walking or cycling. Both of these types of physical activity are excellent cardio workouts. Both cycling and walking involve entire muscle groups, make the heart and vascular system work more intensively, and have a strengthening effect on the entire body.
An indisputable advantage, compared to running, is that neither cycling nor brisk walking has a so-called flight phase. It is this feature that allows you to exclude shock load on the joints and spine.
The main difference between walking and cycling is that the first has practically no contraindications. It is enough to choose the right intensity and permissible load. It’s not that simple with a bicycle. Contraindications to cycling include:
- impaired coordination of movements;
- diseases associated with a decrease in bone strength;
- disorders in the articular and cartilaginous tissues;
- serious diseases of the heart and vascular system;
- unconscious forms of anemia.
When determining what is best for the heart. walking or cycling, it is necessary to assess the individual physical condition and the presence of diseases that are contraindications. That is why walking is applicable in a wider range of problems and disorders in the work of the heart and allows you to strengthen it even in the presence of serious diseases.
Mountain Park “Ruskeala” Questions and Answers
Should you go to the park by bike? Or is it better to take a walk?
Should you go to the park by bike? Or better.
in the park it is definitely better on foot, it is inconvenient to cycle there, the paths are narrow, there are many climbs, stones and people
We came by bike to the park, but we moved along the park on foot, there are places around the park, you can ride. But in the park itself it is better to walk
Well I do not know. in my opinion there on a bicycle you can roll your neck. whichever extreme you want!
On a bike you will be uncomfortable and there are no bike paths. Better on foot.
Easier to walk (park size and track profile)
Better to take a walk. Some of the trails are very difficult to ride on the bike. And some are very close to the cliff.
Better on foot, not all paths can be cycled
If you use a bicycle as a means of transportation only to the park, then the question will arise where to leave it for the duration of the visit. Perhaps the guard has a bicycle parking for this case, we have not encountered this. Riding a bike in the park is definitely not worth it.
In the park itself, cycling will be quite problematic. Firstly, the relief and width of the paths, and secondly, a fairly large number of visitors with whom it will be difficult to leave. And of course you can get to the park itself by bike. There are many places where you can leave it.
Good day! It is in the park itself that there are very steep paths. In my opinion, it is most convenient to walk or with walking sticks
Good day! It is in the park itself that there are very steep paths. In my opinion, it is most convenient to walk or with walking sticks
Rimma, Ruskeala park is not suitable for cycling, it is better to walk through it on foot.
Better on foot, since it will not be very convenient to raise / lower the bike from some steps or steep descents, in my opinion it is better to walk and admire. And if you take an excursion to an underground cave, then they will definitely not be allowed there with a bicycle.
What is healthier for walking or cycling?
“It is better to go faster than to go slower,”. so, probably, the man thought, mastering the bicycle transport. Gaining in speed, he lost cross-country ability and spent on the purchase and repair of a steel friend. Then mechanization and automation embraced the production processes and even broke into the home with the projects of the “Smart House”. But with the advent of the benefits of civilization, it became clear that lack of movement is dangerous for the health of homo sapiens. And he chooses again between walking and cycling.
- Colds and nasal congestion.
- Exacerbation of chronic diseases.
- Diseases of the heart and blood vessels.
- Bronchial asthma and persistent shortness of breath.
- Immediately after surgery or previous infections.
How many more contraindications are added to cycling:
- Pathological problems with the spine and joints.
- Moderate scoliosis.
- Impaired coordination of movements.
- Problems with the musculoskeletal system.
- Prolapse of the kidneys and uterus.
- Ulcers with frequent exacerbations.
- Exacerbation of varicose veins.
- Tendency to faint, dizziness, and epilepsy.
- Myopia from 5 diopters.
Useful information about walking and cycling
Walking is the easiest way to be physically active. It does not require special facilities and equipment, the purchase of expensive clothing and shoes. You can do it on your own and at a convenient time, and not when the required coach or gym is free. In addition, you can start and finish right at your home. The plus is that walking is a natural requirement of the body. It does not need to be trained, it does not require much effort and effort. Everything that needs to be done, each person knows how from childhood and does it without hesitation, “on the machine”.
When walking, all muscle groups and joints work harmoniously. Of course, the lower body is the most loaded, but the spine and abs are also involved. Least involved in hand movement. Although, if you wish, you can switch to other types of walking, in which the upper limbs are more involved in movement. For example, sports or Scandinavian. Doctors assure that in order to satisfy physical “hunger”, ideally, you need to walk every day for at least an hour, while overcoming 5-6 kilometers.
Bicycles are the most affordable, economical and environmentally friendly wheeled vehicles. It does not “eat” fuel and does not “spew” harmful emissions into the air. But when using it you need:
- Choose the correct height of the bike and saddle, the angle of the saddle and the proximity to the handlebars.
- Choose a comfortable design and length of the frame and handlebar.
The benefits of riding a two-wheeled friend
- Muscles are trained better (calves, buttocks, quadriceps, abdominal muscles, forearms and shoulders). Firstly, this is due to the fact that there is more range of motion of the legs. Secondly, while maintaining balance, the buttocks and abdominal muscles contract. When leaning on the steering wheel and turning, arms and shoulders are strained.
- It is more useful for varicose veins, knee problems. Less weight is loaded onto your feet. “The lion’s share” of the weight “falls” on the handlebars and saddle. But the blood, when pedaling, accelerates the movement of the arteries and veins, decreases its stagnation in the bloodstream.
- Vegetovascular dystonia. Under the influence of various reasons, this disease is born, but one of them is physical inactivity due to the now widespread sedentary lifestyle. Regardless of the etiology, muscle activity improves the situation.
- Effect on the pelvic area. The blood circulation in this area improves. The female sex is easier to tolerate pregnancy and childbirth. Men eliminate problems with prostate adenoma. The work of the endocrine glands is normalized, this has a beneficial effect on sex life.
- The lungs expand. Regular pedaling increases lung capacity. Breathing becomes more measured and full, helping smokers clear the lungs of the traces of addiction.
- Training of the organs of vision. The driving speed is higher than the walking speed, which forces the “riders” to peer into the surroundings of the track faster and react adequately to its changes. The eye muscles, on the one hand, tense, and on the other, they force the eyes to peer now into the distance, now into close objects. As a result, cyclists experience much less vision problems than pedestrians.
- Reduces weight. Some people can’t bring themselves to diet or cut back on portions. But any physical activity burns calories. Fat is stored less even with the same amount of food eaten and without depriving yourself of your favorite foods.
- Strengthens the immune system. Outdoor riding tempers, reducing exposure to colds.
- Can be used as a trainer. It is unlikely that it will be possible to keep the nerves in balance, cruising up and down the entrance dozens of times every day. And only a select few have at their disposal palaces in order to wind kilometers around them during the day. With the simulator, neither a torrential downpour, nor ice, nor a stormy wind, nor knee-deep snowdrifts, nor the appearance of cars on the sidewalks are terrible.!
Benefits of walking
- Gently loads the joints. Can be used in cases where a bicycle is contraindicated.
- Safer. Less likely to be injured.
- No hardware required. The bike needs to be stored somewhere, cleaned of dirt, lubricated, repaired.
- affordable. unpretentious to clothing, season, terrain and weather.
- The supply of blood to the brain increases. At the scientific conference Experimental Biology in Chicago in 2017, an experiment was carried out that confirmed the relationship between the acceleration of blood flow in the carotid artery and the walking speed of young people. The measurement was carried out using ultrasound. Researchers from New Mexico Highlands, a university in the United States, also monitored changes in the diameter of the arteries. Based on the results of the measurements, the level of blood supply to the two hemispheres of the brain was calculated when walking and at rest. Surprisingly, the effect is observed only when the soles hit the ground. At the same time, additional acceleration of blood movement is not observed when pedaling the bicycle wheels. Scientists attribute this to the absence of vibration waves that occur at the moment of impact and diverge through the arteries.
- Helps to lose weight faster. With each “session” a pedestrian burns more calories than when riding a two-wheeled assistant, which “takes” part of the work from a person and is more focused on muscle growth. But more calories are spent on maintaining the tone of strongly developed muscles. Therefore, the kilograms when walking on foot go away faster, although losing weight will have a less lasting effect when you stop exercising.
When choosing between walking and pedaling, evaluate the safety of potential routes, your level of physical fitness, and financial capabilities. Exercise regularly, then classes will charge you with a good mood and fill your life with positive emotions.
Cycling is more likely to injure your back and knees. Therefore, adhere to simple rules:
- Warm up with squats before each ride to warm up.
- For beginners, it is better to pedal at an increased speed, starting at 120 rpm, and after warming up the knees, maintain 80-100 rpm in low gears.
- With the acquisition of experience and the adaptation of muscles and ligaments to loads in the middle of the movement, you can switch to higher gears and lower the rotational speed. In this rhythm, the pulse decreases, and the energy consumption decreases.
- On long trips, take water to replenish salt balance.