.webp "CYCLING OR RUNNING: WHICH IS BETTER FOR MAXIMUM FAT LOSS?") |
According to a study conducted at the University of Capetown in South Africa, running, when performed at certain intensities, has been found to burn more fat than cycling.
In other words, running is considered a better fat burner than cycling.
However, this doesn't mean that cyclists should give up on their preferred exercise just yet. 🏃♀️🏆🚴♂️
The study revealed that the fat-burning advantage of running becomes significantly higher than cycling only at lower intensities.
As the intensity of both exercises increases, the difference in fat oxidation between the two becomes less noticeable.
Therefore, if your goal is to burn the most fat, running at around 60 percent effort is recommended.
At this intensity, running outperforms cycling in terms of fat burning.
However, as the intensity of both exercises reaches 80 percent,
the amount of fat burned decreases in both activities, and the difference between running and cycling becomes negligible. 💪🔥
In particular, the study discovered that cycling at the same intensity burns about 0.4 grams of fat per minute,
while running at 60% intensity burns about 0.7 grams. However, as the intensity increases to 80 percent,
the fat oxidation rate drops to approximately 0.1 grams per minute for both running and cycling.
Consequently, at higher intensities, carbohydrates become the primary source of energy, and fat burning decreases for both activities. 🚴♀️🔥🏃♂️
So, why does running burn more fat than cycling at lower intensities?
This is a question that the researchers could only speculate upon, and one possible explanation is as follows: 🤔🏃♀️🔥
During cycling, fewer muscle fibers may be engaged compared to running at the same workload.
This means that the active muscle fibers in cycling have to work harder, leading to a greater reliance on carbohydrates rather than fat at lower intensities.
A study by Achten et al.
supports this notion, suggesting that cycling engages fewer muscle fibers than running.
Consequently, the localized muscle strain during cycling may result in more demanding work for the engaged muscles, leading to a higher reliance on carbohydrates instead of fats.
Therefore, if fewer muscle fibers are doing more work during cycling, carbohydrates may be utilized more than fats. 🚴♀️🔥🏃♂️💪
Now, considering the fat-burning and calorie-burning aspects, which exercise is best for you? 🤔💪
When it comes to weight loss, the key is burning more calories than you consume.
Both running and cycling burn a significant number of calories and do not require any special skills or coordination.
However, running has been found to burn more calories than cycling in the same amount of time.
For example, a 140-pound person cycling at a moderate pace of 14 mph burns approximately 300 calories in 30 minutes.
On the other hand, running at 6 mph, the same person would burn close to 350 calories in the same time frame.
Running burns more calories because it involves supporting your body weight, whereas cycling provides a seated position and allows for coasting.
Additionally, incorporating hills or inclines into either activity significantly boosts calorie burn. 🏃♀️💪🔥🚴♂️
Both running and cycling offer numerous benefits and contribute to overall health improvement and cardiovascular fitness.
They both target and strengthen various muscle groups, including the quadriceps, hamstrings, calves, and glutes.
Both activities also help increase hip mobility.
However, due to its weight-bearing nature, running can have the added benefit of improving bone density.
By adopting running or cycling into your lifestyle, you can not only shed excess weight but also maintain a healthier body composition.
Combining either activity with a balanced diet that includes healthy food choices and a calorie deficit will lead to improved overall well-being and a more toned physique. 💪🍏🥦
While running may burn more fat and calories at lower intensities, this doesn't mean cycling is a waste of time. Cycling can be a better option for individuals seeking to minimize impact on their joints.
The repetitive impact of running can place more stress on the knees, ankles, and hips compared to cycling, which is a low-impact exercise.
Overweight individuals or those with joint issues may find cycling more suitable and less demanding on their joints.
Cyclingalso tends to be more beginner-friendly, as starting a running routine may lead to discomfort or potential injuries.
Beginners interested in running should start with a combination of walking and jogging at a slower pace before gradually increasing intensity to avoid joint pain or shin splints. 🏃♀️🚴♂️💪
Ultimately, the best exercise activity for you is the one you enjoy the most and are likely to stick with over time.
While running may have a slight advantage in terms of fat burning and calorie expenditure, cycling offers its own unique benefits,
including lower joint impact and accessibility for beginners or individuals with specific physical limitations.
The key is to find an activity that suits your preferences, fits your lifestyle, and aligns with your personal goals. 🏃♀️🚴♂️💪🌟
References:
Lawler, B. (2009, December 1).
What is the best way to increase your aerobic capacity when running? Citizen-Times.com.
Capostagno, B., & Bosch, A. (2010).
Higher Fat Oxidation in Running Than Cycling at the Same Intensities.
International Journal of Sports Nutrition and Exercise Metabolism, 20(6), 445-455.