As trends like “hot girl walking” and the growing popularity of walking accessories, such as weighted vests, continue to take over social media, it’s clear that walking has become a fitness sensation. But should walking be the only go-to cardio exercise, or is cycling a worthy competitor? Both walking and cycling are top-rated aerobic exercises for fitness enthusiasts and beginners alike, offering numerous benefits for endurance, strength, and weight loss. Here’s a closer look at the pros and cons of each to help you decide which activity best suits your fitness goals.
Walking: Low-Impact and Accessible
One of the main advantages of walking is its low-impact nature, making it gentle on the joints compared to higher-impact workouts like running or high-intensity interval training (HIIT). “Walking is accessible to nearly everyone—whether outdoors or on a treadmill—and requires minimal equipment: just a good pair of walking shoes,” says Claudette Sariya, a certified personal trainer (CPT) based in New York City.
Walking also provides an easy way to increase intensity. By choosing inclines, increasing speed, or adding weights (such as wrist or ankle weights), you can ramp up the challenge. Walking is also considered a weight-bearing exercise, which helps improve lower body strength, posture, and bone density. “Power walking, for instance, is excellent for building stamina and endurance,” notes Olivia Amato, CPT, a Peloton instructor.
Cycling: A Low-Impact, Full-Body Strengthener
Cycling, while also low-impact, provides an even gentler experience for the knees and hips, as the act of pedaling supports the body more than walking. “Cycling allows you to control the intensity easily by adjusting resistance, which can lead to increased strength and more calories burned compared to walking,” says Sariya. The ability to increase resistance on a bike allows for more significant muscle engagement, particularly in the lower body, including the quads, hamstrings, glutes, and calves.
While walking primarily strengthens the lower body, cycling’s resistance capabilities engage a wider range of muscles, including the arms and core, as you work to maintain balance and stability during the ride. According to Amato, cycling can build muscle more efficiently than walking, especially when using resistance settings to simulate uphill pedaling.
Strength Building: Walking vs. Cycling
When it comes to building strength, walking and cycling target muscles in different ways. Walking primarily strengthens the lower body and core. The balance required to walk, particularly up inclines, helps engage the core and lower back muscles. If you add ankle or wrist weights, you activate even more muscle groups, particularly in the lower legs.
However, walking doesn’t offer the same level of muscle-building potential as weightlifting. For true muscle growth, cycling with increased resistance provides a more effective workout. Sariya explains that cycling engages the entire lower body more intensely and quickly, allowing for greater muscle gains, especially in the glutes, quads, and calves.
Weight Loss: Which Burns More Fat?
Both walking and cycling can be effective tools for weight loss, as long as you manage your workout intensity and time. To burn fat, it’s crucial to maintain a heart rate in Zone 2 (60-70% of your max heart rate) or Zone 3 (70-80%), which can be achieved by increasing either the incline on your walk or the resistance on your bike.
Cycling offers a faster calorie burn due to the ability to easily adjust resistance levels, making it a more time-efficient option for weight loss. “If you’re short on time, cycling can help you burn more calories in less time,” says Amato. However, walking can also be effective for weight loss if you increase your pace and add resistance.
Cardiovascular Health: Heart-Healthy Benefits
Both walking and cycling are excellent for cardiovascular health. They help improve heart function and endurance when performed at a moderate intensity. However, cycling might offer an edge when you’re looking for a more intense, time-efficient cardio workout. Sariya points out that cycling allows you to quickly switch between different heart rate zones, enhancing cardiovascular endurance in a shorter time frame.
How to Incorporate Walking and Cycling Into Your Routine
Ultimately, whether walking or cycling is better for you depends on your fitness goals. Here are some guidelines for making each activity part of your fitness plan:
Endurance: Walk or cycle three to four times a week for about 35 minutes. Maintain a heart rate in Zone 2 for 80% of the session, with short bursts into Zone 3 or 4
Strength: Cycle two to three times a week for 35-45 minutes, increasing resistance to simulate uphill cycling. Supplement with strength training on alternate days.
Weight Loss: Aim for 30-45 minutes of cardio four to five days a week, ensuring your heart rate stays within Zones 2 or 3. You can either walk on an incline orcycle with increased resistance.
Conclusion: The Right Choice for You
Whether you prefer walking or cycling, both exercises offer incredible benefits for strength, endurance, and weight loss. The best option ultimately comes down to personal preference and goals. “The key is consistency,” says Melissa Darlow, RDN, CPT. “Choose what you enjoy and stick with it.” Whether you’re walking through the park or cycling on a stationary bike, both exercises can support a healthy, active lifestyle. The most important thing is finding an activity that keeps you motivated and moving.
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