Cycling vs. Walking: Which Is the Better Workout for You?

Introduction

Aerobic exercise plays a crucial role in maintaining overall health and vitality. When it comes to choosing an aerobic activity, cycling and walking are two of the most popular options. Both can be adapted for beginners or individuals with injuries or health conditions. They offer lower impact alternatives to high-intensity exercises like running or jumping rope and can be done both outdoors and indoors. However, there are certain factors to consider when deciding between cycling and walking, such as calorie burning, muscle engagement, fat burning, strength building, and weight loss.

Calorie Burning

The number of calories burned during cycling and walking depends on the intensity of the workout. According to research, cycling generally burns more calories than walking at the same level of intensity and for the same duration. For instance, a 150-pound person can burn approximately 240 calories while cycling at a light intensity of 10-11.9 miles per hour, compared to 154 calories burned during a 30-minute walk at a speed of 3.5 miles per hour. As the intensity increases, so does the calorie burn. Cycling at a moderate intensity of 12-13.9 miles per hour can result in burning around 285 calories, while walking at 4.0 miles per hour burns approximately 179 calories. Similarly, cycling at a high intensity of 14-15.9 miles per hour can burn approximately 357 calories, whereas walking at 4.5 miles per hour burns around 250 calories.

Muscle Engagement

Both cycling and walking engage various muscle groups in the body. The gluteal muscles of the hips and hamstrings are involved in both activities, particularly during uphill walking or cycling and when cycling in a standing position. The quadriceps, or knee extensors, are more extensively engaged during cycling compared to walking. These muscles play a significant role in generating force during the power phase of cycling when sitting down. The calf muscles (soleus and gastrocnemius) are also utilized in both activities, as they contribute to the push phase of cycling and the push-off phase of walking.

While both cycling and walking work the same muscles, cycling generally requires the muscles to exert more force. This is due to the nature of the activity, as cycling involves pedaling against resistance, whether it be from the terrain or the resistance settings on a stationary bike. Walking, on the other hand, relies on the body’s weight and gravity as resistance.

Fat Burning

When it comes to fat burning, research suggests that walking may have an advantage over cycling. A study comparing the effects of cycling and walking on fat metabolism found that walking increased fat metabolism to a greater extent than cycling. This may be attributed to the fact that walking is considered a weight-bearing activity, while cycling is not. Additionally, weight-bearing exercises like walking have been associated with lower levels of a type of fat that accumulates in bone marrow compared to non-weight-bearing exercises like cycling.

However, it’s important to note that both cycling and walking contribute to overall fat burning and can be effective in weight management when combined with a balanced diet and regular exercise routine. The key is to find an activity that you enjoy and can sustain in the long term.

Strength Building

In terms of strength building, cycling has been associated with increased strength and muscle hypertrophy. A study found that cycling led to greater strength gains and muscle growth, especially in older adults. However, younger adults could achieve similar results with higher intensity cycling. On the other hand, there isn’t much research on the effects of walking on strength building, particularly in healthy younger adults. However, one study did find that older sedentary individuals experienced increased strength after taking up walking.

While cycling may offer more benefits in terms of strength building, it’s important to note that walking can still contribute to overall muscle tone and strength maintenance. Additionally, incorporating resistance training exercises into your routine can further enhance strength development.

Weight Loss

Weight loss is a common goal for many individuals, and both cycling and walking can contribute to achieving this goal. The number of calories burned during exercise plays a significant role in weight loss, and as mentioned earlier, cycling generally burns more calories than walking for the same duration and intensity. Therefore, if you have limited time for exercise, cycling may be a more efficient choice for weight loss.

However, it’s important to consider other factors when determining the most suitable exercise for weight loss. Enjoyment and sustainability are crucial for long-term adherence to an exercise routine. If you find walking more enjoyable and easier to incorporate into your daily life, it can still be an effective tool for weight loss when combined with a healthy diet. Ultimately, the best exercise for weight loss is the one that you can consistently engage in and enjoy.

Considerations for Injuries

Injuries or health conditions can significantly impact your exercise choices. When it comes to cycling, certain factors need to be considered. Road cycling, for example, can contribute to a flexed trunk posture for extended periods, potentially leading to low back pain. On the other hand, walking has been shown to reduce pain, disability, and avoidance of activities in individuals with chronic low back pain.

Both cycling and walking can be beneficial for managing joint pain associated with conditions such as knee osteoarthritis. However, the choice between the two may depend on the specific cause of joint pain. If weight-bearing activities exacerbate the pain, cycling may be a more tolerable option. Conversely, if the bent position of cycling is more uncomfortable, walking may be a better alternative.

It’s essential to consult with a healthcare professional, such as a family doctor or physical therapist, if you have injuries or health conditions that may impact your exercise choices. They can provide personalized recommendations and guidance based on your specific needs.

Who Benefits from Each?

Certain individuals may benefit more from cycling, while others may find walking to be a better fit for their needs. Cycling is advantageous for those with limited time for exercise or individuals who enjoy a faster-paced activity. It burns more calories and can help increase lower-body strength. On the other hand, walking is beneficial for individuals with bone density issues or back pain. It also tends to be a more budget-friendly option, as it doesn’t require any specialized equipment.

How to Choose

Choosing between cycling and walking ultimately depends on your preferences, convenience, and specific circumstances. It can be helpful to try both activities and determine which one feels more comfortable and enjoyable for you. Consider factors such as accessibility, convenience, and social support. If you have friends or family members who enjoy walking or cycling, exercising together can provide motivation and support.

Additionally, think about which activity aligns better with your current routine. Walking can be done almost anywhere, while cycling may require additional planning and transportation if you don’t have access to safe cycling paths or routes. Consider what is easiest to incorporate into your daily life and what brings you the most joy and satisfaction.

The Bottom Line

Both cycling and walking offer numerous health benefits and can be effective forms of exercise. They provide low-impact alternatives that can be adapted to various fitness levels and accommodate individuals with injuries or health conditions. Cycling generally burns more calories, increases muscle engagement, and may contribute to greater strength gains. On the other hand, walking tends to be more accessible, cost-effective, and can be beneficial for weight-bearing exercises and managing certain types of pain.

Ultimately, the most important factor to consider when choosing between cycling and walking is finding an activity that you enjoy and can sustain in the long term. Consistency and adherence to an exercise routine are key for achieving and maintaining overall health and fitness goals. Whether you choose to cycle, walk, or incorporate both into your routine, the most important thing is to keep moving and prioritize your well-being.