Cycling vs. running, which exercise is more effective? [Verification by purpose]

Many people say, "I gained weight during the period of refraining from going out ...". I'm sure many people are trying to go on a diet for the summer season when they wear lighter clothes. Aerobic exercise is the best way to exercise and lose weight. However, among them, "cycling" and "running" are familiar to many people and are easy to get started.

Do you know which of these two exercises is more effective? Therefore, on this page, we will compare "cycling" and "running", which have the common feature of aerobic exercise, which is relatively easy to start, based on four themes, and introduce which is more effective.

If you want to gain physical strength and stamina

◇ Cycling ◇

For those who want to add "stamina", which means so-called "physical strength", "energy" or "endurance", "bicycle training is effective". "Cycling doesn't put too much strain on your body, so you can continue to do one exercise for a long time," said Matt Parker, the British coach for cycling at the 2008 Beijing Olympics. It's a great way to exercise to train your stamina, "he says.

◇ Running ◇

It is said that "many people hurt their knees and lower back, and it is difficult to gain physical strength just by running." Nick Grantham, who is also active in the English Football Association and the British Olympic Association and also works at the National Institute of Sport Medicine in the United Kingdom, said: "Running can lead to muscle aches and injuries. It's no wonder cyclists can keep walking longer."

⇒ Conclusion: Cycling is effective for improving physical fitness.

If you want to train your muscles

◇ Cycling ◇

"When riding a bicycle, it stimulates the muscles of the buttocks, calves, and thighs. As you can see from the lower body of Olympians and bicyclists, both legs have armor-like muscles. That's right, "explains Parker.

Supplementally, the muscle that works especially when cycling is the "quadriceps". Don't forget to train your upper body as your muscles concentrate on your lower body, and keep your body balanced so that it doesn't look unbalanced.

◇ Running ◇

Will running build muscle? Running stimulates mainly the muscles of the lower body (buttocks, calves, thighs) and the trunk (abdominal muscles, back muscles). However, the load on the lower body and trunk remains almost unchanged, so consider that you can hardly expect muscle hypertrophy.

⇒ Conclusion: Cycling is effective for muscles.

If you want to burn more calories

The calorie consumption can be calculated by the following formula.

Calories burned (kcal) = METs x exercise time (h) x body weight (kg) x 1.05

METs appearing here is an acronym for "Medical Evangelism Training & Strategies" and is a unit that indicates the intensity of physical activity. According to the definition of the Ministry of Health, Labor and Welfare, "how many times more energy is consumed compared to when resting is 1?" Indicates the intensity of activity.

The value of METs is determined by the type of exercise.National Institutes of Biomedical Innovation, Health and Nutrition The METs values ​​introduced by the National Institutes of Health and Nutrition are

It will be. However, the METs value, which is the key to calculating calories burned, is subdivided according to the intensity and environment of the same exercise.

For example, a typical cycling METs value is 8.0, but a steeper mountain road cycling METs value is 8.5. The METs value for cycling up even tougher mountain roads jumps to 14. The same is true for running. The METs value for general driving is 7.0, but if you increase the speed to 8 km / h, the METs value will increase to 8.0.

In other words, the METs value changes depending on the exercise environment, conditions, riding style, and running style. At least, considering the general load level for each exercise, it seems that "cycling is more efficient in calorie consumption".

⇒ Conclusion: Cycling consumes a lot of calories.

If you want to avoid injury as much as possible

◇ Cycling ◇

Bicycles are mainly exercises that rotate the pedals with the feet (and the entire leg). Compared to running, it is an exercise that puts less strain on your knees and joints.

◇ Running ◇

While running is unfamiliar, it is said to be one of the "exercises that easily hurt your knees." There is also data that the load on the knee, especially when landing, reaches about three times the body weight, albeit momentarily.

“The impact of landing on the ground puts a strain on the joints,” says Simon Constain, a foot surgeon working on Harley Street in central London. It has also been found that, in general, marathon runners shrink about 1 centimeter during the race. This is thought to be a phenomenon caused by the compression of the intervertebral discs between the spinal cords such as the thoracic and lumbar vertebrae. By the way, it is said that the shortened height will return to normal the next day.

⇒ Conclusion: Cycling is considered to be less likely to cause injury.

lastly…

On this page, we have compared cycling and running from the four axes of "physical strength / stamina," "muscle," "calories burned," and "less injuries." Cycling was more effective for all four themes set this time. However, it is also a fact that they cannot be superior or inferior.

For example, some studies have reported that the effects of running appear not only on the body but also on the "brain." It is well known that running mainly trains the "hippocampus" and "frontal lobe". The "hippocampus" controls memory, and the frontal lobe controls concentration, creativity, judgment, and thinking.

In February 2020, a research group at the National Institute for Rehabilitation of Persons with Disabilities discovered that the impact transmitted to the head during landing by light jogging is related to the maintenance and regulation of brain function, along with the mechanism of molecules. We are announcing the research results.

In addition, according to Leo Savage, a personal trainer at London's membership gym, Third Space, running can also help increase bone density. What's more, running requires less items than cycling, so it's easy to get started.

Whether you're cycling or running, start exercising for yourself within a reasonable range. At that time, it is a good idea to keep in mind that "cycling can be expected to have a slightly better effect on the organs of the body".

From Esquire NLTranslation / Esquire JP * This translation is an abstract translation.