I. Comparison of Physical Changes Between Walking and Cycling
1. Heart rate – Very similar, with minimal difference
2. Calorie consumption – At first glance, walking seems to burn more than double the calories of cycling, but due to the difference in time spent, if you compare calorie burn per minute, the two are quite similar. The data for both are close, but relatively speaking, cycling feels much easier. (Because the speed is faster, you feel the wind, body temperature tends to drop, and you don’t get as tired.) Although cycling feels easier, in terms of heart rate changes, cycling results in greater fluctuations. The greater the heart rate variation, the greater the physical load, which means a higher amount of exercise. So, the advantage of cycling is that it feels easy, but your body can achieve a high level of workout very quickly.
II. Key Findings on Cycling
Experimental Results:
1. Walking – Can strengthen the muscles of the calves
2. Cycling – Can strengthen the muscles of the thighs and iliopsoas (psoas major)
The main function of the thigh muscles is to support body weight and lift the legs, so they definitely need proper training. The iliopsoas (a less well-known muscle), also plays a role in supporting the body, and its importance is no less than that of the thigh muscles. If the iliopsoas weakens, people may find it hard to stand for long periods and become bedridden more easily.
Exercises that train the iliopsoas include cycling and another activity: climbing stairs. However, climbing stairs puts the full body weight on the knees, making it unsuitable for seniors. Therefore, cycling remains the best option for seniors aiming to train the iliopsoas.
III. Using Gentle Slopes for Strength Training
Recent studies on strength training have shown that it must involve at least 30% of your maximum muscle strength to improve muscular strength. Training below this level may still lead to muscle weakening. So how can cycling use up to 30% of your maximum muscle strength? Answer: Experiments show that cycling on a 1.25% slope for 50 meters can achieve this.
IV. Cycling Can Make Your Blood Vessels Younger
After exercise, blood flow speeds up, producing nitric oxide, which helps to soften the muscles surrounding the blood vessels. The faster the blood flow, the more nitric oxide is produced. Experiments have found that cycling can increase blood flow speed by ten times. Therefore, those with vascular health issues might consider cycling to improve their blood vessel condition.
V. Expert Advice
Both walking and cycling are aerobic exercises that can help make blood vessels younger, aid in weight loss, and prevent lifestyle-related diseases, but walking does not significantly improve muscle strength.
How long do you need to cycle to effectively rejuvenate your blood vessels?
Expert recommendation
40 years old – 160 minutes 50 years old – 150 minutes 60 years old – 140 minutes
For those without a bicycle or who don’t know how to ride, doing “bicycle exercises” can achieve similar effects:
1. Place two tissue boxes or two books on the floor and step over them back and forth for ten minutes.
2. Sit on a chair and do leg extensions one leg at a time, ten times for each leg.
3. Stand and hold onto a chair with one hand, lift the outer leg straight up, then lower it, then lift the leg out to the side. Repeat ten times for each leg.
Doing these three exercises 3–4 times a week will produce results.