As I jump on my bicycle and begin pedalling, I think about how much fresh air I’m breathing in and what a blessing it is to be able to cycle without a care in the world down beaten paths where the verdant greenery is a treat for the senses. I used to exercise in a gym, then switched to walking and then finally took up cycling. And I’m glad indeed about where I am with my routine now.
There are many benefits to cycling, as you know. But what exactly does it do for our overall well-being? And is it better than walking and doing the whole gym routine?
We took a closer look at the available research to find out.
Is cycling better than walking?
If your goal is a cardio workout, cycling is what you should be doing. The fresh air is good for your lungs, the pumping blood is good for your heart, your muscles are strengthened by the effort and overall, your mind is clarified of its stressors. This sounds like the full package.
However, according to Richard Davidson (Professor of Exercise Physiology and Head of TNE and Mobility at the University of West Scotland) cycling and running are almost on par when one considers the health benefits. However, he says that the longer one spends on cycling, it enables more calorie burn without the increased training that would have to accompany longer periods of running. One would have to slowly get used to running for two to three hours by training to endure the demands on the body. However, since cycling is an activity that does not entail bearing one’s body weight, it is possible to engage in it for longer durations without additional training. It also means that there is less strain on one’s knee joints, hips, etc. Davidson notes that professional cyclists burn as much as or sometimes even more than 6,000 calories per day. Harvard Health Publishing says that on average a 155-pound person can expend 432 calories by riding for around 30 minutes at 16-19 miles per hour. Now, isn’t that something?
However, it is no surprise that running engages more muscles than cycling, although Davidson points out that this may do more harm than good because one’s muscles can also be damaged more and there is a greater risk of injury. Another downside to cycling is that since it is an exercise that does not bear one’s weight, it does not develop bone density, which in turn, can be detrimental to us because our bones weaken with age. Bicycling.com also discusses the results of a study where cyclists and runners who trained two and a half hours for three days for competitive purposes found that there was more muscle damage, greater inflammation levels and muscle soreness in the runners than the cyclists. It just means that doing too much of one thing is not the best course of action. So, the more prudent choice would be to do both cycling and running as both forms of exercise have their benefits as well as the benefits that are common to both.
Another downside that we are all too familiar with is the expense of cycling. Bicycles these days cost an arm and a leg (oh, the irony!) and the cycling gear is just as costly. But if you have already had the presence of mind to invest in these years ago and haven’t used them, now would be the best time to dust them out. Just make sure that everything is safe and in working order first! An alternative would be to use the stationary cycle at the gym, but I’m not a fan of this because it takes away a large part of the allure of cycling, that is, the fresh air and the scenery.
As with any form of exercise, make sure that there is regularity, but if you are feeling the effects of cycling too much like intense joint pain and discomfort, it may be time to take a break. Lauren De Crescenzo, a former professional cyclist says you should start slow and gradually increase your time and speed to see more positive results than by overdoing it at the start.
Keep your eye on the prize
Just to sum up, while I’m leaning more towards cycling as a means of more advantageous exercise, they can more or less offer the same benefits for cardiovascular health. However, both forms of exercise carry the risks associated with any outdoor activities such as falls, injuries, muscle tears, and so on. To offset this, an alternative recommended by the experts would be to use the stationary cycle at the gym. This will carry the added benefit of being able to cycle no matter what the weather is outside. Furthermore, at the gym, you can pair your cycling with an upper-body workout where you can carry weights to build muscle strength.
If you are torn between which mode of exercise to choose, the simple deciding factor could be which one you are likely to stick with over time. However, do mix and match and try to obtain some advice from a trainer before you start. And if you’re not looking to fully immerse yourself in a training schedule but are more focused on mind and body relaxation, cycling can take you further, both literally and metaphorically. So, try both and let your body tell you what it feels is the best method for you. There’s no better recommendation than that!
(Anouk De Silva)