Calories burned
Calorie burn depends on the intensity of your exercise. Here's how many calories a 68 kg person burns in a 30-minute session:
- Cycling (light): 240 calories (16-19 km/h)
- Walking (easy): 154 calories (5.6 km/h)
- Cycling (average): 285 calories (19.3-22.4 km/h)
- Walking (average): 179 calories (6.4 km/h)
- Cycling (high): 357 calories (22.5-25.6 km/h)
- Walking (high): 250 calories (7.2 km/h)
So cycling burns more calories for the same time and intensity compared to walking.
Use of muscles
Cycling and walking use similar muscles, but cycling requires more strength, especially for the quadriceps and leg muscles (soleus and gastrocnemius).
Thus, we can say that cycling works better than walking.
Fat burning
Walking burns more fat than cycling because it is a weight-bearing activity, whereas cycling is not.
Building strength
Cycling increases strength and muscle hypertrophy, especially in the elderly. Walking can also increase strength, especially in older, inactive individuals.
In conclusion, cycling can help build more strength compared to walking.
Weight loss
Cycling burns more calories at the same time compared to walking, making it better for weight loss when you have little time for exercise.
Cycling is more effective for weight loss if you are short on time, but both can help with weight loss if you manage your diet.
What if you get hurt?
Both activities are low impact and suitable for those with injuries. Choose what is most comfortable for you.
What are the benefits of cycling and walking?
Cycling is good for those with little time and who want to strengthen their legs. Walking is best for those with bone density issues and a limited budget.
How to choose?
Choose based on what you like best, what's easiest to integrate into your routine, and whether you have friends who can help you stay active.
Biking and walking are excellent forms of exercise. Both burn calories and are good for health. Cycling is better for burning calories and strengthening muscles, while walking is better for bone density and cheaper. Whatever you choose, it's a bonus for your health.
