Bicycling and walking are both dynamic forms of cardiovascular exercise. Depending on the duration and intensity of your workout, you may benefit more from either cycling or walking. Consider how your exercise intensity, measured by your heart rate, reflects your workout goals.
Intensity
Riding a bicycle is often -- but not always -- more intense than walking. For example, a leisurely bicycle ride on flat terrain is significantly less intense than walking about several flights of stairs. Intensity is one of the most effective ways of determining exercise benefits. Exercise intensity is measured through your heart rate. As you exercise, your heart rate beats faster to provide more oxygenated blood to your muscles. The heart rate at which you exercise or bicycle, as well as the duration of your workout, determines the benefits.
Target Heart Rate
Your target heart rate, or THR, is from 50 percent to 85 percent of your maximum heart rate. Max heart rate for males is 220 minus your age; for females, it's 206 minus 88 percent of your age. Your target heart rate range can help determine you walking and bicycling benefits. At the lower end of your THR is aerobic exercise, which is best for weight loss; at the upper end of your THR is anaerobic exercise, which is best for gaining muscle strength. Consider where your heart rate falls during walking versus walking and how that corresponds to your exercise goals.
Other Benefits
If you have joint pain or pain when walking, bicycling is a low-impact alternative that can offer the same exercise benefits. Done at the same intensity level and duration, both bicycling and walking provide cardiovascular conditioning that can help to reduce your risk of heart disease by keeping your cholesterol and blood pressure levels in check. Bicycling and walking can also strengthen your legs, hips and lower back.
Heart Rate Monitor
Use a heart rate monitor to get the most benefits from either walking or bicycling. These monitors attach to your wrist and use electronic sensors to track your heart rate. Use your monitor to track where your heart rate is in your THR. Some monitors have features -- such as calorie counters, GPS, speed and distance monitoring -- that offer additional guidance for your bicycling or walking workouts.
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