Aerobic exercise is a great way to stay healthy and active, especially if you're new to working out or dealing with an injury or health condition. Cycling and walking are two popular, low-impact options that are easy to adapt to your fitness level and can be done both indoors and outdoors.
While cycling requires a bike, walking is much simpler—you just need a good pair of shoes (or none at all) and the motivation to get moving. Let's explore the benefits of each and help you decide which might be the best fit for you.
The Basics of Calorie Burn
Calorie burn is influenced by several factors, and one of the most important is the concept of Metabolic Equivalent of Task (MET). A MET measures the intensity of an activity based on its energy expenditure compared to your resting metabolic rate. In simple terms, one MET is the energy used while at rest, and any activity that increases your heart rate and uses more energy will have a MET value greater than 1.
The amount of calories burned also depends on:
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Body weight: Heavier individuals tend to burn more calories during the same activity.
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Exercise intensity: Faster speeds, higher resistance, or challenging terrain can boost calorie burn.
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Duration: Longer workouts result in more calories burned.
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Fitness level: Those who are fitter may burn fewer calories for the same exercise intensity as their bodies become more efficient.
Walking vs. Biking
To make things clearer, let’s look at how many calories a 150-pound (68 kg) person might burn during different walking and biking activities. According to the American College of Sports Medicine (ACSM) and Harvard Health, we can break down average calorie burn as follows:
Walking:
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3.2 km/h (Slow Walk): At a MET of 2.8, you’ll burn around 140 calories per hour.
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5.6 km/h (Brisk Walk): This intensity, with a MET of 4.3, burns about 215 calories per hour.
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6.4 km/h (Fast Walk/With Weights): At a MET of 5.0+, this could burn 250+ calories per hour.
Biking:
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16 km/h (Leisure Riding): This low intensity pace at a MET of 6.0 results in 300 calories burned per hour.
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20 km/h (Moderate Intensity): With a MET of 8.0, you can burn 400 calories per hour.
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25 km/h (High Intensity/Hill Riding): A high MET of 10+ means around 500+ calories per hour.
As we can see, biking typically burns more calories per hour due to its higher intensity, especially when you factor in resistance, speed, and terrain. But does that mean biking is always the better choice?
Using an electric bike(like Qiolor Tiger 750 watt electric bike) for exercise is becoming more popular. You can adjust the speed and power settings to suit your fitness level. For a tougher workout, increase the resistance. If you want an easier ride, the electric assistance takes over, making pedaling less tiring. This flexibility makes electric biking a great option for both a solid workout and a more relaxed ride when you need it.
SEE ALSO How Electric Bikes Promote Your Fitness and Health
Key Variables That Affect Results
Intensity Adjustments
Both activities can be adjusted for intensity, which directly affects calorie burn. When walking, you can increase intensity by walking uphill, carrying a weighted backpack, or simply walking faster. Hiking on steeper terrain can push your calorie burn to around 6-8 METs.
Biking offers more customizable options for intensity. You can adjust your bike’s gears, tackle hills, or even incorporate sprint intervals for higher MET values. These adjustments help you tailor your workout to your fitness goals and make biking a versatile calorie-burner.
Duration and Sustainability
Walking tends to be more sustainable for longer periods. It’s a lower-impact exercise that is easier on the joints, allowing for extended sessions without exhaustion. Longer sessions can often lead to a greater total calorie burn over time.
On the other hand, biking, particularly at higher intensities, may lead to quicker fatigue. While it burns more calories per hour, it’s important to balance intensity with duration. Pushing too hard might limit how long you can ride, potentially cutting down the overall calorie burn.
Practical Applications for Calorie Burn
Fat Loss Efficiency
If your goal is rapid fat loss, high-intensity cycling (like sprint intervals or hill climbs) is likely your best bet. These intense bursts of activity trigger afterburn, meaning your body continues to burn calories even after the workout is over.
For those looking for a more sustainable approach, walking might be the better choice. It’s easier to maintain for long durations, especially for people with joint issues or those just starting out with exercise. You can easily walk for an hour or more, allowing for a greater total calorie burn without the risk of overexertion.
Overall Health Benefits
Biking has great benefits for strengthening the lower body, particularly the quadriceps and glutes, while also providing a solid cardio workout. It’s excellent for boosting cardiovascular fitness and building endurance.
Walking, while not as intense, is beneficial for maintaining bone density and improving joint health. It’s also easier to incorporate into daily life—whether you're walking to work, running errands, or taking a stroll in the park.
Suitability for Different Groups
Cycling can be a great option for those with knee problems or individuals who want to reduce joint impact. It’s a low-impact alternative to running but still provides a challenging workout. However, biking requires a bit more investment in equipment (like a bike and helmet) and access to safe routes.
Walking is accessible to almost everyone. It doesn’t require special gear, and it can be done almost anywhere. Its low-impact nature makes it suitable for people of all fitness levels, including older adults or those new to exercise.
Common Misconceptions and Tips for Optimization
Misconception 1: Focus on Hourly Calories Burned
It’s easy to get caught up in the calories burned per hour, but consistency matters more in the long run. Choose an activity you enjoy and can sustain over time for better overall results.
Misconception 2: Heart Rate Doesn’t Matter
While the intensity of the exercise is important, so is staying in the right heart rate zone. Aim to exercise at 60-70% of your maximum heart rate for optimal fat burning. A heart rate monitor can help keep you in this zone for both walking and biking.
Misconception 3: Non-Exercise Activity Thermogenesis (NEAT)
Don’t forget that daily movements—like walking around the office, taking the stairs, or running errands—also contribute to calorie burn. Walking is especially good at incorporating these small bursts of activity into your routine, boosting your total calorie burn without structured workouts.
So, Which Is Better?
Ultimately, the choice between walking and biking depends on your goals, body type, and fitness level. For rapid calorie burn in a shorter time frame, biking wins out. However, for consistent, long-term exercise with minimal joint strain, walking is a solid option. A mixed approach might be ideal—consider walking on weekdays and biking on weekends to balance calorie burn and overall fitness.
Whatever you choose, the best exercise is the one you can do consistently. Find what works for you, and stick with it to reap the benefits.
FAQs
Can I use an electric bike for exercise?
Yes, electric bikes can be a great way to get exercise. You can adjust the power and speed settings, allowing you to tailor the intensity to your fitness level. For a more challenging workout, increase the resistance, or use the electric assist when you prefer an easier ride.
How does the calorie burn of walking compare to biking?
Walking burns fewer calories per hour than biking, especially at moderate to high intensities. For example, brisk walking burns around 215 calories per hour, while moderate cycling can burn about 400 calories per hour. However, walking may be easier to sustain for longer periods.
Is cycling or walking better for weight loss?
Both activities are effective for weight loss, but cycling generally burns more calories per hour due to its higher intensity, especially when you add resistance or tackle tougher terrain. However, walking can be sustained for longer periods, potentially leading to more total calorie burn over time.
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