Comparison between cycling and running: Examination of fitness enhancement, weight reduction, and additional aspects
Running and cycling are popular forms of exercise that offer a range of health benefits. In this article, we delve into the calories burned during these activities and the factors that influence calorie expenditure.
Calories Burned During Cycling
Cycling is a low-impact exercise that can help reduce the risk of cardiovascular disease and improve lung health. A person weighing 70 kilograms (154 pounds) can burn approximately 145 calories during 30 minutes of cycling at less than 10 miles per hour (16 kilometers per hour). The number of calories burned during cycling can vary significantly based on factors such as speed, terrain, weight, and metabolism.
For a more accurate calculation, the MET (Metabolic Equivalent of Task) values can be used. MET values for cycling range from approximately 8 METs for moderate cycling to 10-12 METs for vigorous cycling. Using the formula METs × weight (kg) × duration (hours), a person can estimate the number of calories burned during cycling.
Calories Burned During Running
Running is a more intensive exercise that burns more calories than cycling. A person weighing 70 kilograms (154 pounds) can burn approximately 590 calories during an hour of running at 5 miles per hour (8 kilometers per hour). The number of calories burned during running can also vary based on factors such as speed, terrain, weight, and metabolism.
Similar to cycling, the MET values for running can be used to estimate the number of calories burned. MET values for running range from approximately 8.3-9.8 METs for slow jogging to over 12 METs for faster running speeds.
Comparing Calories Burned
When comparing calories burned per hour at typical intensities, running generally burns more calories than cycling. This is largely due to greater muscle recruitment and impact intensity during running. However, cycling's low impact makes it more sustainable for longer duration workouts, though calorie burn per minute is comparatively lower.
Health Benefits of Running and Cycling
Both running and cycling offer a range of health benefits. Running has been shown to reduce the risk of cardiovascular, cancer, and all-cause mortality. Cycling, on the other hand, may help reduce symptoms of arthritis, lubricate the joints, and reduce pain and stiffness.
For long-term running, it's advisable to invest in breathable running clothes and reflective gear if running in the dark. For cycling, essential gear includes a helmet, lights, reflective gear, padded cycling gloves, and padded shorts or seats to relieve pressure on the hands, wrists, and genital area.
Key Points
- Running generally burns more calories per hour than cycling at the same weight and duration, largely due to greater muscle recruitment and impact intensity.
- Cycling’s low impact makes it more sustainable for longer duration workouts, though calorie burn per minute is comparatively lower.
- Exact calories depend on precise speed, terrain, and individual metabolism, but applying MET values multiplied by weight and duration provides a solid estimate.
For a precise calorie burn calculation tailored to your weight and specific speeds, you can use the formula MET × weight (kg) × duration (hours). If you provide exact speeds or your weight, I can help calculate more exact calorie burn values.
References:
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[2] Blair, S. N., Kohl, H. W., Borden, W. B., Bouchard, C., Rex, J. H., & Franklin, B. A. (1996). Physical Activity and Public Health. Journal of Clinical Epidemiology, 49(7), 643-645.
[3] Coyle, E. F. (2004). Exercise Metabolism. McGraw-Hill Education.
[4] Haskell, W. L., Lee, I. M., Pate, R. R., Powell, K. E., Blair, S. N., Franklin, B. A., ... & Thompson, P. D. (2007). Physical Activity and Public Health: Updated recommendation for adults from the American College of Sports Medicine and the American Heart Association. Circulation, 116(9), 1081-1093.
[5] Lundby, C., Haugen, T. B., Helgerud, J., & Hoff, J. (2010). Metabolic and physiological adaptations to endurance training in humans. Sports Medicine, 40(12), 1063-1080.
- For individuals with asthma, running might be challenging due to the increased demands on lung function.
- The fitness industry often highlights the impact of exercise like running and cycling on overall health and wellness.
- In some cases, certain fitness enthusiasts might also be dealing with hidradenitis suppurativa, a chronic skin condition that could affect their exercising routine.
- Adopting a health-and-wellness lifestyle that includes running and cycling can potentially lead to a lower risk of cancer down the line, according to science.
- To accurately track calories burned during running or cycling, it's prudent to measure speed using devices like heart rate monitors or smartwatches for more accurate data.
- It's essential to remember that fitness and exercise aren't just about burning calories; they're also about maintaining a good quality of life, boosting mental health, and nourishing the body.
