Whether cycling, running or hiking, the perfect exercise will depend on what you enjoy doing. In the end, it's the length of the exercise that matters. To stay fit and healthy, the American College of Sport Medicine recommends that you spend 150 minutes engaged in moderate aerobic activity, such as cycling or walking, every week. Alternatively, you can engage in 75 minutes of vigorous aerobic activity like running every week. Each of these exercises offers invaluable health benefits.
Cycling
Cycling is an effective way of losing weight and staying fit. The number of calories that you burn while cycling will depend on your weight and how long you ride. MayoClinic.com estimates that you can burn 292 to 436 calories by cycling leisurely for an hour. During cycling you use most major muscles, in your leg, abdomin, hand and back, making an effective toning exercise. Cycling is an ideal option for people who know how to ride and wish to combine their regular exercise routine with a recreational experience.
Hiking
Hiking is a good way of staying fit because almost anyone can do it. Walking is a low impact exercise that does not require any practice or specialized gym equipment. It’s also safe and fairly simple to do. MayoClinic.com notes that hikers can burn as much as 650 calories by walking for an hour, depending on their weight. The U.S. Department of Health and Human Services considers hiking uphill to be vigorous activity. Because of its low impact, hiking is not as likely to cause injuries as cycling or running, provided the proper gear is used.
Running
Running is a vigorous aerobic routine and a highly effective way of burning large amounts of calories. Depending on your weight, MayoClinic.com estimates that you can burn anywhere from 900 to 1400 calories by running for an hour, with the heart rate at 70 to 85 percent of maximum. The American College of Sport Medicine recommends that people run for at least 75 minutes every week .
The Importance of Warming up and Cooling Down
Warm up before you begin cycling, walking or running. MayoClinic.com explains that warming up may help prepare your body by gradually increasing the flow of blood to your muscles and elevating your cardiovascular system. This reduces the likelihood of you developing muscle injury or strain. Cooling down will gently lower your body temperature and may help reduce muscle stiffness and soreness.
Safety Consideration
Wear a helmet while cycling. According to estimates by the American Association of Neurological Surgeons, there were over 85,000 head injuries linked to cycling accidents in 2009. Choose a helmet that fits you properly as 85 percent of cycling injuries can be avoided with the right protection. Consult with your doctor before you begin vigorous physical activity like running or cycling. Wear the proper shoes during your exercise and avoid running on uneven terrain. This will reduce the likelihood of you developing impact injuries.
References
- MayoClinic.com; Walking: Trim Your Waistline, Improve Your Health; December 2010
- MayoClinic.com; Exercise for Weight Loss: Calories Burned in 1 Hour; December 2009
- Bicycle Helmet Research Foundation; The Health Benefits of Cycling
- Sports-Related Head Injury; July 2010
- MayoClinic.com; Aerobic Exercise: How to Warm up and Cool Down; February 2011
- American College of Sports Medicine; Physical Activity and Public Health Guidelines; Guidelines for Healthy Adults Under 65
- Centers for Disease Control and Prevention: Target Heart Rate and Estimated Maximum Heart Rate
- U.S. Department of Health and Human Services; Your Guide To Physical Activity and Your Heart; June 2006
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