Belly fat is a common concern for many people. It not only affects appearance but also increases health risks. Two popular exercises for losing belly fat are cycling and running. Both are effective, but which one is better? Let’s compare them in detail.
How Belly Fat Burns
To understand which exercise is better, we must first know how fat burning works. The body burns fat when it uses stored energy. This happens when you consume fewer calories than you burn. Exercise helps create this calorie deficit.
Belly fat is stubborn because it is visceral fat. This fat surrounds organs and is harder to lose. However, consistent exercise and a good diet can reduce it. Both cycling and running burn calories, but they do it differently.
Calories Burned: Cycling vs. Running
Running generally burns more calories per hour than cycling. A person weighing 155 pounds can burn about 600 calories running at a moderate pace (6 mph) for an hour. The same person cycling at a moderate pace (12-14 mph) burns around 500 calories.
However, cycling can be done for longer periods. Many people find running harder on the joints, so they can’t run as long as they can cycle. If you cycle for two hours, you might burn more calories than running for one hour.
Impact on Joints
Running is a high-impact exercise. It puts stress on the knees, ankles, and hips. This can lead to injuries, especially for beginners or overweight individuals. Cycling, on the other hand, is low-impact. It is gentler on the joints, making it a better option for people with joint pain or arthritis.
If you have joint issues, cycling may be the better choice. You can exercise longer without pain, leading to more fat loss over time.
Muscle Engagement
Running engages the core muscles more than cycling. When you run, your abdominal muscles work to stabilize your body. This can help tone the belly area. Cycling also uses the core, but not as intensely.
However, cycling builds more leg muscles. Stronger legs increase metabolism, helping burn more fat even at rest. Running also builds leg strength but may not be as effective for muscle growth as cycling.
Heart Rate and Fat Burning
Both exercises raise heart rate, but running typically does it faster. A higher heart rate means more calories burned. However, cycling can also reach high intensity, especially uphill or in sprint intervals.
For fat burning, moderate-intensity exercise is often recommended. This is when your heart rate is at 60-70% of its maximum. Both cycling and running can achieve this. The key is consistency.
Enjoyment and Consistency
The best exercise for belly fat is the one you enjoy and can stick with. If you hate running, you won’t do it regularly. If you love cycling, you’ll do it more often and burn more fat in the long run.
Many people find cycling more enjoyable because it can be done outdoors, exploring new places, or indoors on a stationary bike. Running can feel repetitive, but some enjoy the simplicity of just putting on shoes and going.
Combining Both for Best Results
You don’t have to choose just one. Combining cycling and running can be very effective. Running burns more calories in less time, while cycling allows for longer sessions without joint stress. Alternating between them can prevent boredom and overuse injuries.
Adding strength training to either routine will also help. Stronger muscles boost metabolism, making fat loss easier.
Conclusion
Both cycling and running are great for losing belly fat. Running burns more calories per hour but is harder on the body. Cycling is gentler and can be done longer, leading to more total calories burned.
The best choice depends on your preferences, fitness level, and joint health. The most important thing is to stay active and combine exercise with a healthy diet. Consistency is the key to losing belly fat, no matter which exercise you choose.
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