“Please note that Hearst Magazines and Yahoo may earn commission or revenue from some items linked in this content. Walking has seen a surge in popularity this year, with trends like the viral hot girl walking trend on social media and the rise of walking accessories such as bala bangles and weighted vests. While walking is a great form of cardio exercise, it’s important not to overlook other heart-healthy workouts like cycling.
Both walking and cycling are popular forms of aerobic exercise for good reasons. They are low-impact, making them easier on the joints compared to activities like running or HIIT training. According to Olivia Amato, a fitness instructor for Peloton in New York City, both activities are suitable for beginners and can be adjusted to increase intensity by adding weights or resistance.
When comparing walking and cycling, both offer benefits for improving endurance, building strength, and aiding in weight loss. However, one may have an edge over the other. To help you decide which exercise to incorporate into your routine, trainers share the advantages of walking and cycling and how to include them in your schedule.
Benefits of Walking:
– Low-impact and accessible with minimal equipment required
– Can be intensified by walking uphill, increasing speed, or adding weights
– Weight-bearing exercise that strengthens lower body muscles, improves posture, and boosts bone density
– Enhances endurance and stamina, especially with power walking
Benefits of Cycling:
– Even lower-impact than walking, making it gentler on the knees and hips
– Allows for easy control of intensity by adjusting resistance levels
– Leads to greater strength gains and calorie burn compared to walking
– Provides a good core workout and strengthens lower body muscles
In general, walking is effective for building lower body strength and core stability, particularly when walking uphill or with added weights. On the other hand, cycling offers benefits for lower body strength and core engagement as well, with the added advantage of being a lower-impact exercise. Both forms of exercise have unique strengths, so choosing between walking and cycling depends on your fitness goals and preferences.”
When it comes to exercise, the type of activity you choose can impact your muscle building and weight loss goals. Lifting dumbbells is effective for building muscle, while walking uphill can also contribute to strength gains when combined with other weight-bearing exercises. Cycling, on the other hand, offers the ability to add resistance and build strength in your entire body, particularly targeting lower body muscles like the inner thighs, quads, hamstrings, glutes, calves, and ankles. Additionally, cycling engages your core and arms as you maintain balance against the resistance, leading to faster strength development compared to walking alone.
For weight loss, achieving a certain heart rate level (Zone 2 or 3) during exercise is essential for burning fat as fuel. This can be attained by walking on an incline or increasing resistance while cycling. Monitoring your heart rate or perceived exertion level can help determine if you’re in the appropriate cardio zone. Cycling is noted for its calorie-burning efficiency due to the ability to adjust resistance, making it a suitable choice for those with limited time seeking weight loss. However, consistency is key for weight loss success, so choosing an activity you enjoy and will stick with is crucial.
In terms of cardiovascular health, both walking and cycling offer benefits, but cycling provides a quicker way to shift between different cardio zones, making it convenient for efficient workouts. Regardless of the activity chosen, maintaining a regular movement routine and challenging oneself will benefit heart health.
For specific goals like improving endurance, building strength, or losing weight, cycling is often recommended due to its effectiveness, especially for time-constrained individuals. Incorporating both walking and cycling into your routine can offer a well-rounded full-body workout. Adjusting the frequency and duration of walking and cycling sessions based on your goals can help you achieve desired outcomes, whether it’s building endurance, strength, or working towards weight loss.
During your workout, it’s crucial to maintain a heart rate in Zone 2 cardio for around 80 percent of the time, advises fitness expert Sariya. The remaining portion should involve cycling between Zone 3 and 4 cardio. This type of interval training is instrumental in enhancing endurance levels.
If your primary aim is to increase strength, Sariya recommends cycling two to three times weekly for 35 to 45 minutes each session. It’s important to elevate the resistance level to simulate an uphill ride. Aim to exert yourself at around 70 to 80 percent of your maximum effort on a scale of one to 10, while also allowing for brief rest periods during the workout. Complement your cycling routine with strength training sessions on two to three additional days.
For individuals looking to shed excess weight, Sariya suggests engaging in at least 30 to 45 minutes of cardio activity on four to five days per week. This can involve walking on an incline or cycling with increased resistance. Throughout the workout, strive to keep your heart rate within Zone 2 or 3 to optimize fat burning.
Ultimately, both walking and cycling offer substantial benefits, notes fitness instructor Amato. The choice between the two largely depends on personal fitness objectives and individual preferences. The key is to find a form of exercise that brings you joy and aligns with your goals.
Meet the experts behind these recommendations: Olivia Amato, a certified Peloton instructor specializing in biking, running, boot camp, and strength training in New York City; Claudette Sariya, a NASM-certified personal trainer and participant in the Women’s Health/Men’s Health Strength in Diversity program in New York City; Melissa Darlow, a registered dietitian and certified trainer in New York City.
In conclusion, whether you opt for walking or cycling, the key is to challenge yourself consistently to witness notable improvements in your fitness journey. Remember, the most crucial aspect is finding a physical activity that resonates with you and brings a sense of fulfillment.
