Running x cycling: the best way to lose weight, gain muscle and for your heart –

Running and cycling are classic practices that are loved around the world. Both are considered aerobic exercises, that is, they improve our cardiorespiratory capacity. In addition, they can be practiced outdoors (on asphalt and trails) or indoors, such as in gyms.

Despite having some similarities, the two sports are very different. Overall, running burns more calories than cycling. On the other hand, it causes more impact on the joints and requires more effort from the body. So which one is better? Check out:

RUNNING OR BIKING FOR YOUR HEART?

In terms of cardiovascular health, both running and cycling are equally beneficial.

Both are aerobic activities, which help to strengthen the heart so that it can pump more oxygen to the body.

If you’re a beginner, you may need to limit your workouts to no more than an hour a day. That’s because it can take time for your heart and lungs to adapt.

RUNNING OR BIKING TO BURN CALORIES?

Although running generally allows for greater energy expenditure, everything will depend on the duration and intensity of your training.

Running burns more calories than cycling because it requires more muscle. However, cycling is gentler on the body, and you can do it longer or faster than you can run. In addition, age, weight, gender and other factors also determine calorie expenditure.

RUNNING OR BIKING TO GAIN MUSCLES?

As far as muscle growth is concerned, the bike has the advantage — especially in the lower limbs, such as the thighs. Running may not promote hypertrophy, but it also contributes to more strength and definition.

This is because the act of pushing the bicycle pedals is resistance training and works muscle groups in the legs. During practice, the abdomen is also involved.

Already running uses virtually all muscles at once, but doesn’t generate as much resistance.

RUN OR BIKE TO LOSE WEIGHT?

Since running burns more calories, it may be easier to lose weight with it. But slimming will also depend on other factors, such as your food, your sleep and your daily water consumption.

However, a small study found that both cycling and running were able to decrease appetite in adults. That is, in this case, there was a tie!

OTHER FACTORS TO CONSIDER

When choosing between running or cycling, you should consider other issues:

NEED TO SAVE MONEY?

A bicycle tends to be much more expensive than a pair of sneakers. And in addition to it, you need to invest in suitable accessories, such as a helmet, protectors and sneakers.

DO YOU HAVE A CHRONIC CONDITION?

If you have a chronic health condition, talk to your doctor before starting or increasing any workouts.

Overall, cycling is gentler on the body, but it can increase lower back pain. Injuries more common in running, but if you have trouble keeping your balance, running may be a safer option than riding a bike.

CONCLUSION

The truth is that both practices have their pros and cons — what matters, in the end, is trying to understand which one makes the most sense for you.