Many of us enjoy running and cycling. Both of these well-liked exercises can enhance our physical and mental health. But which activity is ideal?
Both of these training methodologies can benefit your exercise program, whether your goals are to increase your cardiovascular fitness, build lower body muscles, or simply get some activity that may improve your daily life. Here, we’ll assist you in weighing the benefits and drawbacks of both bicycling and running so you can determine which one is better for you.
Running’s Benefits and Drawbacks
Running works your lower body muscles, such as your quadriceps, hamstrings, hip flexors, calves, and glutes, as well as your core. The muscle in your body that is the largest is glutes, often known as the gluteus maximus.
These muscles perform a variety of tasks, including as supporting and aligning the pelvis, moving the body forward when walking, and keeping one’s balance. Here are the advantages and disadvantages of running.
Reasons to Run
Running has many advantages, including the fact that it requires little equipment to get started and can be done in a number of settings. A pair of sneakers is all you need whether you choose to work out on the treadmill, track, city streets, beach, or trails.
Running is an aerobic exercise that can be included in the 75 to 150 minutes per week of exercise advised by health professionals. Cardiovascular disease risk can be lowered by running for only 5 to 10 minutes each day. Running may raise levels of HDL cholesterol, which is another advantage for heart health.
Running can burn a few more calories than walking, depending on your weight and the total distance you cover. Another excellent justification to put on some shoes? A better mental state is favorably correlated with running.
Possible Consequences of Running
Running is regarded as a high-impact workout since both feet lift off the ground simultaneously. Due to the larger force that is exerted to the body upon landing, this sort of exercise carries some potential dangers, including injury and joint soreness. Several research, however, indicate that knee pain is not more common in runners than in non-runners.
Cycling’s Benefits and Drawbacks
Your glutes, quadriceps, hamstrings, and calves are worked out while cycling. Depending on the type of cycling, different levels of core stabilization are required.
A bicycle will, for example, require greater balance than a stationary bike. Moreover, some cycling programs could include upper body exercises that involve or don’t involve weights. Here are the advantages and disadvantages of riding.
Benefits of Biking
Cycling is seen as a low-impact activity because it is carried out fluidly and is generally kinder to joints. Because of this, cycling may be a preferable option for people with arthritis or a history of injuries. Even yet, some studies suggest that knee osteoarthritis patients may get pain reduction from stationary cycling.
Although there are commercial gyms, upscale studios, and residential choices for indoor cycling, outdoor riding has advantages as well. According to a recent study, using outdoor cycling as an active commute can support weight loss objectives.
Even a little duration of cycling training can have a good effect on gut flora, according to growing evidence, and indoor cycling paired with dietary intervention can improve lipid profiles and blood pressure7. Participants in one study had a healthier gut flora after participating in high-intensity interval training for nine weeks.
Possible Cycling Drawbacks
Cycling’s largest potential disadvantage in comparison to running is the financial commitment. There is, of course, the price of the bike itself, whether it is used indoors or outdoors. Outdoor biking needs a bike, a helmet, and appropriate footwear at the very least, but extra gear may be needed depending on the terrain you ride on.
While mirrors, headlights, and multitools (think Swiss Army knife) can be useful in a variety of terrains, a reflective vest may be vital for navigating cities. Cycling, and especially outdoor cycling, has a number of potential disadvantages, one of which is the chance of harm from collisions with moving cars.
While riding inside at home can seem more solitary than going out with a group or taking a class, subscription-based services like Peloton can make up for this lack of real community with an online one.
How They Differ
Running and cycling are both forms of aerobic exercise, and although they both benefit cardiovascular health equally, your ability to commit to biking or cycling for a longer amount of time will determine which option is best for you.
If you have trouble estimating your level of exertion while running or cycling, you might wish to calculate your maximum heart rate and compare the two sports using a target heart rate chart.
A calorie counter can help you determine if cycling or running will help you burn more calories if your objective is to lose weight. While choosing between cycling and running, you should also take your tolerance for high-impact exercise, the condition of your joints, your financial situation, and if you prefer indoor or outdoor exercise.
What Is Your Best Option?
Well, you really you don’t have to choose between cycling and running. In fact, if you wish to, you may incorporate both into a well-rounded training program. The American Heart Association (AHA) currently recommends a moderate-intensity aerobic exercise of 150 minutes or a vigorous aerobic exercise of 75 minutes per week as the recommended amounts of physical activity.
Cycling can be classified as either moderate-intensity or vigorous aerobic exercise, depending on how quickly you bike, whereas running is classified by the AHA as strenuous aerobic activity. Running, vigorous cycling, and moderate-intensity cycling might all be included in the suggested minutes per week if you can endure high-impact exercise like jogging.
Cycling might be a better choice than jogging if you require something less strenuous. That so, the strain of cycling positions can occasionally cause people to endure wrist or back pain while riding a bike. You can try out several bikes or choose to run instead.
The Final Statement from Doc T. Elliott
Does one type of exercise have advantages after all of that? Both the arguments could have a favorable effect, and they are all beneficial to the environment but weren’t entirely conclusive. Choose the one you prefer and enjoy doing.
Exercises like cycling and running can help you follow the guidelines for heart health. Choosing one over the other is based on your preferences. However, for more variation, you might choose to mix the two into your training regimen.
No matter what you decide, speak with a doctor before beginning a new workout program. With regard to your medical history and degree of fitness, they can assist you in deciding what is ideal for you.