Running & cycling two aerobic exercises correct application
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August 15 02:06:20, 2025
More and more people are becoming conscious of their health and fitness, with a wide range of activities to choose from. Among these, running and cycling are the most popular and accessible forms of exercise. But which one is better for weight loss, which is healthier, and which one do you prefer? And under what conditions is cycling more suitable, or when is running more appropriate? Today, we’ll explore the best choices for different fitness goals.
When it comes to ease and safety, cycling is often a better option than running. It’s less stressful on the joints, allowing you to stay active for longer periods. For instance, if you want to stay slim, you need to run at least 7 kilometers, which many find difficult. On the other hand, cycling at 10 mph for 20 minutes burns the same number of calories but is much easier on your body. For overweight individuals, running can lead to knee, ankle, and back injuries, while cycling is much gentler. On average, you get about six injuries per 1,000 hours of cycling, compared to eleven for running.
Proper form is essential in both activities. When cycling, adjust your seat height so that your knees don’t fully extend, keep your upper body relaxed, and lean slightly forward to reduce injury risk. When running, land on your forefoot to minimize impact. Even professional runners can lose about 1 cm in height temporarily after a marathon due to spinal compression.
If you're overweight, starting with cycling is advisable, and once you’ve lost some weight, you can gradually introduce running into your routine.
For those looking to build strong thigh muscles, cycling is the winner. The primary muscles used in cycling are the hip, quadriceps, and thigh muscles—some of the largest in the body. Long-term cycling helps increase lower-body muscle mass, making your thighs and glutes stronger, which in turn boosts fat-burning capacity. Running, on the other hand, doesn't significantly build muscle mass, even when running uphill. It affects the entire body, not just specific muscles. Bodybuilders rarely rely on running, as strength training is more effective for muscle growth. However, if you’re concerned about gaining thigh size, jogging might be a better choice.
When it comes to weight loss, running has an edge. The key to losing weight is burning more calories than you consume, and this depends on the intensity and your weight. For example, a person weighing 90 kg can burn around 750 calories running at 8 km/h for an hour, whereas cycling at 16 km/h burns only about 364 calories. Similarly, a 72 kg individual can burn 606 calories running, compared to 292 calories cycling. While calorie burn varies, running generally burns more calories. Additionally, research shows that running at the same intensity as cycling can accelerate fat oxidation more effectively.
In terms of overall health, both running and cycling offer significant benefits. Running is excellent for heart health, improving circulation and reducing the risk of heart disease, stroke, and high blood pressure. It also boosts immunity. Cycling, being a low-impact activity, strengthens the lower body and improves coordination, making it ideal for older adults. It can also help reduce the risk of diabetes and certain cancers. Both activities support mental well-being by helping relieve stress, anxiety, and depression.
While neither activity is clearly superior in all aspects, combining running and cycling yields the best results. Cycling allows you to train for longer periods, while running targets muscles that cycling may overlook. The two complement each other, enhancing performance in both areas.
Here are some tips for integrating both:
1. Use cycling during recovery: If you feel sore after running, try a light bike ride to aid recovery.
2. Gradually increase cycling intensity: Start with a steady pace of 90 RPM, then increase speed or resistance while maintaining that pace.
3. Alternate riding and running: Begin with 10 km of cycling followed by 1 km of running. This approach allows you to reach an effective workout intensity without overloading your body. As you adapt, you can increase the distance between rides and runs proportionally.
Ultimately, the best approach is to mix both activities based on your goals and physical condition. Whether you're aiming for weight loss, muscle building, or general fitness, a balanced routine will provide the most benefits.