Have you ever found yourself yearning to make a change in your lifestyle but don’t know how? Don’t worry, we’ve all been there. Biking and walking are two excellent forms of exercise that work well when it comes to cardio and weight loss.
This article answers your question, “What is better steps or an hour of cycling?” and weighs their pros and cons side by side for your ease of judgment. So, let’s get started.
Does Cycling Burn More Calories Than Walking?
To determine which type of exercise is a better one, you must compare their main features. One of these is the amount of calories they burn.
Here is a table that compares the different intensities of each of these workouts and the number of calories they burn as a result.
| Workout Intensity | Calories Burned (Cycling) | Calories Burned (Walking) |
|---|---|---|
| Light | Burns around 240 calories @ 10-12 mph | Burns 154 calories @ 3.5 mph |
| Moderate | Burns around 280-285 calories @ 12-14 mph | Burns 179 calories @ 4 mph |
| High | Burns around 355-360 calories @ 22.5-25.5 mph | Burns 250 calories @ 4.5 mph |
The information provided in this table is pretty conclusive. Since cycling tends to burn way more calories than walking, it’s ideal for weight loss. However, don’t count walking out just yet.
Although cycling seems more practical, you must remember that exercising is more than just burning calories. It’s also about losing weight, working out the muscles in one’s body, and harnessing a more productive mindset.
We’re going to discuss some of these other factors in the upcoming sections.
Which Exercise Works Out the Muscles Better?
Muscle activation is an integral part of any exercise, especially cycling and walking. Despite their differences, both of these activities activate the same muscle groups. Here’s a list of these muscles:
Gluteal Muscles: Located below your hip, these work with the lower back and abs to keep your body upright and balanced. These are worked when you move your legs to go uphill or upstairs or to pedal.
Quadriceps: Known as the powerhouse of the leg, these get activated during the push-down phase of any exercise. They are used to a larger extent when cycling.
Calf Muscles: Located behind the shins, these propel you off the ground during the push phase of cycling and the push-off phase of lifting your feet whenever you walk forward.
Hamstrings: This is a small thigh muscle situated between the hip and knee. Hamstrings enable the leg to extend back and the knee to bend. Cycling is generally more effective when growing these muscles and making them stronger.
Moreover, all in all, the point goes to cycling for greater muscle activation. Cycling is pound-for-pound the more physically taxing and fulfilling exercise that can helps you put on some muscle.
Which One’s Safer, Cycling or Walking?
Do you have a sprained ankle or a grazed knee and still wish to continue your endeavors to stay fit? And is cycling better than walking in this regard?
Well, let’s start by saying that cycling is a great, low-impact activity that could be ideal to do when working out in your situation. It goes easy on your joints and lets you sit while doing it, providing an added sense of comfort.
However, doing so consistently and in the same way might be detrimental to your long-term well-being. You could strain your hips or back while trying to cycle.
That’s why walking is the better workout for someone who wishes to stay safe and fit. It ensures full-body activation and is considered a weight-bearing exercise. This means it helps your bones become denser and more resilient by carrying around your own body weight.
Just be patient and careful when strolling around!
Which Exercise Increases Strength Faster
Strength is perhaps one of the key reasons why people work out in the first place.
Many researches have shown that cycling helps increase strength significantly. Older adults must bike at a standard pace, while younger adults can increase their strength at a higher intensity.
However, there haven’t been many studies that imply that walking increases a person’s strength. While walking at a brisk pace can do wonders to your cardiovascular health, it won’t strengthen you in any way.
It’s needless to say that, in this case, cycling gets the upper hand.
Biking and Walking: The Two Giants of Fitness
Would you like a basic overview of everything we’ve discussed in this article? Well, here is a table that contains the pros and cons of both exercises. Use this to surmise which one’s better for you.
| Cycling | Walking |
|---|---|
| Less convenient | More convenient |
| Burns more calories overall | Burns less fat overall |
| Greater muscle activation | Lesser muscle activation |
| Best for semi-active individuals | More practical for injured people and older sedentary individuals |
| More risk of getting injured | Lower risk of getting injured |
| Increases strength significantly | Isn’t nearly as effective when increasing strength |
FAQs About Cycling and Walking
Below are some FAQs about walking and biking and how they affect a person’s fitness level.
Q: What are the benefits of cycling and walking for cardiovascular health?
A: Cycling and walking are both excellent forms of cardiovascular exercise. They can help improve heart health, increase stamina, and lower the risk of heart disease.
Q: How does walking, compared to cycling, affect bone density?
A: Walking is a weight-bearing exercise that can help improve bone density. Cycling, though, may not have the same impact on bone health as walking does.
Q: Can walking and cycling both be part of a balanced exercise routine?
A: Yes, incorporating both walking and cycling into your exercise regimen is a good idea. It can offer a good balance of cardiovascular and strength training benefits.
Q: How do the push-off phase of walking and the bike-riding motion differ?
A: The push-off phase of walking engages different muscles compared to the pedaling motion when you ride your bike. This leads to varying benefits in terms of muscle toning and strengthening.
Q: How do walking and biking help with burning belly fat?
A: Both walking and biking can help you burn calories. This helps reduce your overall body fat, including belly fat. But for this to be achievable, it’s important to combine it with a healthy diet and ample consistency.
So, Which One’s the Better Workout?
And that brings us to the end of this cycling vs walking comparison.
Physical activity is a must and whether it comes from walking or cycling totally depends on which one best suits your situation. You must make sure you’re wearing shoes that fit your activity.
So make sure to assess your lifestyle and try both of these aerobic exercises out to see what’s best for you. Good luck on your fitness journey!
