Which is more effective for weight loss, running or cycling

Running and cycling have their own advantages in weight loss, and the specific choice depends on individual physical fitness, joint health, and exercise preferences. Running consumes more calories per unit time, cycling is more knee friendly and suitable for overweight individuals. Running is a high-intensity aerobic exercise that can burn more calories per hour, and has a significant effect on improving cardiovascular function and lower limb muscle endurance. When running, the participation of the whole body muscle group is high, especially the core muscle group, which needs to continuously exert force to maintain balance. After exercise, there is an excessive oxygen consumption effect, which can continuously consume energy. However, running has a significant impact on the knee joint, and caution should be exercised for those with a large body weight or joint problems. It is recommended to adopt an intermittent running mode, alternating between fast and slow to improve fat burning efficiency. Warm up thoroughly before running and choose running shoes with good cushioning performance. Cycling belongs to low impact aerobic exercise, with slightly lower calorie consumption than running at the same intensity, but it can last longer. Sitting posture cycling reduces knee joint pressure and is suitable as an initial weight loss method for overweight individuals. Adjusting resistance can be converted into resistance training, enhancing thigh and hip muscles. Indoor spinning courses achieve high-intensity interval training through music rhythm changes, while outdoor cycling can combine slope changes to stimulate different muscle groups. Pay attention to adjusting the seat height to avoid knee adduction, and maintaining trunk stability during cycling can activate the core muscle group. Whether choosing to run or ride a bike, the key to weight loss lies in maintaining at least 150 minutes of moderate intensity exercise per week, combined with dietary control. It is recommended to alternate between these two exercises to avoid plateau periods. Running can be scheduled for high-intensity training when physical fitness is abundant, while cycling can be used as a low impact exercise for recovery days. Stretching should be done before and after exercise, gradually increasing from 20-30 minutes in the initial stage. For those with high body fat percentage, cycling should be the main transition. Regularly changing exercise methods can continuously stimulate body metabolism, and combined with strength training, the effect is better.