Weight loss is not only a process but also a journey, and most often, it’s determined by what we do to maintain fitness. Out of so many options available, walking and cycling are two easy and reliable ones. However, cycling and walking – which of the two brings about faster weight loss? Let’s get down to the specifics and see what activity best fits your purpose.
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Calories Burned: The Bottom Line
In comparing the two, the amount of caloric burn is a key consideration – a critical factor. Between cycling and walking, cycling will burn more calories over a shorter period of time because it is a more intense activity. An individual who weighs 70 kg can burn about 400 to 600 calories per hour cycling at a moderate pace (15 to 20 km/hour). Walking briskly (5 to 6 km/h) burns about 250 to 350 calories per hour for the same individual. Yet, these numbers depends on factors such as weight, age, and overall intensity.
This makes cycling a calorie-smart alternative for those wishing a faster weight loss, particularly if time is an issue.
Impact on Muscle Tone
They both enhance muscle tone but work on different muscle groups. Walking works the lower body, particularly the glutes, hamstrings, and calves. Cycling, on the other hand, provides a stronger workout for the thighs and quads while still working the lower body muscles.
Cycling may have a slight edge here since it promotes muscle development through resistance, particularly when navigating hilly terrain or using higher gears. Increased muscle mass can boost your resting metabolic rate, aiding long-term weight loss.
Consistency is the key
To lose weight effectively, it is important to be consistent. Among cycling and walking, walking may be the most durable exercise there is—it’s free, doesn’t require equipment, and is very low impact when it comes to injury. And it’s also easy on the joints, so it’s an activity that can be continued a lifetime for even those with joint pain or arthritis.
Cycling, while offering a greater calorie burn, does require a bike and safe, dedicated routes, which can be limiting for some. Stationary bikes (check price on Amazon) are an alternative for faster weight loss, but they may not offer the fresh air and sunlight that a good walk provides. Ultimately, the best exercise is the one you stick to.
Heart Health and Endurance
Cycling and walking are both good for cardiovascular health. But cycling, as a more intense exercise, can make your heart beat faster, enhancing cardiovascular endurance at a quicker pace. Cycling may possess a slight edge in terms of weight loss with a healthy heart.
Walking is great for the constant and maintained heart rate. It’s perfect for beginners or for those recovering from injuries.
Mental Health Benefits
Weight loss is not only physical, but mental as well. Nature walking can be a type of meditation, which reduces stress and boosts mood. Cycling, especially outdoors, has the same effect but also includes an adrenaline kick that can lift your mood.
Both exercises release endorphins, also referred to as “happy hormones.” This emotional boost can encourage you to maintain consistency in your routine, which is vital for weight loss.
Personalizing Your Plan
If you have limited time and like intense exercise, cycling may be your favourite. For individuals who like low-impact, easy-to-do activity that can be incorporated easily into daily routines, walking in comfortable shoes ( check price on Amazon) is the best. You can even do both—walk on rest days and cycle on more rigorous sessions.
Keep in mind that weight loss is a function of a calorie deficit, or burning more calories than you take in. Therefore, pairing either activity with a healthy diet is key.
Mental Health Benefits
If you have limited time and like intense exercise, cycling may be your favourite. For individuals who like low-impact, easy-to-do activity that can be incorporated easily into daily routines, walking is the best. You can even do both—walk on rest days and cycle on more rigorous sessions.
Keep in mind that weight loss is a function of a calorie deficit, or burning more calories than you take in. Therefore, pairing either activity with a healthy diet is key.
Whether you’re enjoying a peaceful walk in the park or pedaling through scenic routes, the key is to stay consistent and have fun.
FAQ: Frequently Asked Questions
Is cycling always more effective for weight loss than walking?
Not necessarily. Although cycling burns more calories per hour, walking can be equally effective if done regularly and paired with a healthy diet.
Can beginners cycle for weight loss?
Definitely. Newbies need to begin slowly, stick to flat surfaces, and build endurance gradually. Stationary cycles are great too.
Is walking more suitable for those who have joint pain?
Yes, walking is less stressful and easier on the joints, and therefore more suitable for those with arthritis or conditions of a similar nature.
How frequently should I walk or cycle to shed weight?
Try for a minimum of 2.5 hours to 5 hours of moderate-intensity exercise per week. You can divide this between cycling and walking depending on your choice.
Will I lose weight more quickly if I alternate walking and cycling?
Absolutely. Alternating between the two activities makes the routine interesting and allows you to work different muscle groups.
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