Both running and biking are great forms of exercise. Both keep us moving and are in themselves aerobic activities that improve cardiovascular function and help you lose weight. But how can you decide which is best for you?
Running or biking? It all depends on what you are looking for. If you want to lose weight, experts agree that running burns more calories per minute than riding a bike.
For example, if you weigh 160 pounds (72.5 kilos) and run 3 miles (4.8 kilometers) in 30 minutes, you burn more than 350 calories. While you decide to ride a bike, you’ll burn 220 calories in 30 minutes (assuming you ride 10-12 miles or 16-19 miles at a gentle pace). If you weigh 200 pounds and run 3 miles in 30 minutes, you burn 450 calories. But if you bike, running 10-12 miles or 16-19 miles at a gentle pace for 30 minutes, you burn almost 300 calories. On the other hand, walking burns a lot fewer calories: an average person will burn 360 if it covers 2.5 miles or 4 miles in an hour.
In terms of health, both running and cycling are magnificent for the heart and general health. Both cycling and running help create more muscle in the legs and increase mobility of the limbs and hips. Both exercises also strengthen bones and increase bone density.
Another great benefit of both running and biking is that both activities decrease appetite. A recent study by the University of Loughborough in the UK said that by practicing these exercises for more than an hour, participants showed a decrease in ghrelin, the hormone that stimulates hunger.
However, running is not for everyone. People who have to lose a lot of weight, or people with knee or back problems, should choose to ride a bicycle. As this activity puts less pressure on their joints.
Now what can help you choose the best activity for you? An important factor to consider is your health. If you are in good health and you just want to lose weight, maybe you can alternate the two activities: running one day, cycling (either static or outdoors), the other. After all in the variety there is Greater pleasure The important thing is to be on the move, because any exercise is better than none.
Maintaining an exercise program that burns at least 2,800 calories per week will help you lose weight. Even after having reached your ideal weight, a program like this will prevent you from regaining your lost weight. These data are the result of a survey conducted by the Registry for Weight Loss Control. A research group that studies people who have successfully lost weight and maintain their new weight.
This same entity suggests that longer races at a less rapid pace, give better results than fast races in less time and recommends 3 to 4 races of 25 to 30 minutes each week.
Neither running nor riding a bicycle gives immediate or magical results. To lose one pound the body must burn 3,500 calories. For example, a person who weighs 180 pounds, must run five miles every day to lose about 5 pounds in a month. This means that if you want to lose weight, you must arm yourself with patience and perseverance.
So you already know, if your desire is to lose weight really, and keep the new results, unpack your bike, or ready your tennis and salt to run … And adopt these activities from now and for the rest of your life!