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Swimming and cycling are physical activities that help keep fit. But should you go for swimming or cycling to lose weight?
Summer means it’s time to break out your swimsuit and go for a leisurely swim, which can be a great weight-loss workout. Bike riding and exploring nature is another fun physical activity that can also lead to weight loss. You can do indoor cycling and still enjoy its health benefits. But given the choice, should you choose swimming or cycling to lose weight? Find out what is the best exercise for weight loss!
What is swimming?
Swimming is a form of physical activity that involves propelling oneself through water using the limbs. This involves kicking the legs and dragging the arms through the water. People go for different swimming strokes including freestyle, breaststroke, backstroke and butterfly, says fitness expert Rhea Ekhlas Shroff. Swimming can be enjoyed in a variety of settings, including pools, oceans, lakes and rivers. It is a versatile activity suitable for all ages and fitness levels.
Swimming for weight loss
In a study published in 2010 Metabolism The journal, compared to walking, found that swimming became more effective in reducing body weight in women between the ages of 50 and 70. You can burn calories while swimming, but the number varies depending on factors such as intensity and duration. , and individual body composition.
In fact, swimming engages a wide range of muscles throughout the body, making it an excellent full-body workout. Here are the main muscle groups involved in swimming:
- Core muscles, including the abdominals and obliques, are engaged to stabilize the body and maintain proper body alignment in the water.
- Swimming relies heavily on the muscles of the upper body, including the chest, shoulders and arms. Different strokes target these muscles to different degrees. For example, freestyle and backstroke primarily work the shoulders, arms, and upper back muscles, while breaststroke and butterfly also affect the chest and triceps.
- Although the upper body plays an important role in swimming, the legs are not neglected. Leg muscles, including the quadriceps, hamstrings, calves and glutes, are involved in kicking movements and providing propulsion through the water. Strong leg muscles contribute to overall swimming speed and efficiency.
- The muscles around the hips, such as the hip flexors and abductors, play a critical role in generating power during movements and maintaining proper body position in the water.
What is cycling?
Cycling is a fun and efficient way to do it. For some, cycling is a means of transport, offering a cost-effective and environmentally friendly alternative to cars or public transport. Others see it as a way to stay fit and healthy because it provides an excellent cardiovascular workout while being less impactful on the joints, says Shroff.
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Cycling for weight loss
The number of calories burned while cycling depends on intensity, duration and individual factors such as weight and fitness level. For example, uphill or fast cycling generally burns more calories, while leisurely cycling on flat terrain may burn less. Also, traveling longer distances naturally burns more calories.
A person weighing 155 pounds or 70 kilograms pedaling at a speed of 12 to 13.9 miles per hour can burn 298 calories during a half-hour bike ride. Harvard Health Publishingcycling also engages many key muscle groups throughout the body.
- The quadriceps, located at the front of the thigh, are used heavily to extend the knee during the downward pedal stroke.
- Meanwhile, the hamstrings at the back of the thigh help bend the knee during the upward pedal stroke, the expert says.
- The calf muscles, specifically the gastrocnemius and soleus, are also actively involved in pointing and flexing the foot, which is necessary to maintain proper pedal position and generate power.
- The muscles of the lower back and core are also engaged to provide stability and support, especially when getting out of the saddle or maintaining a stable posture.
Cycling is not only a lower body exercise, it also engages the upper body to some extent. The muscles of the arms and shoulders help with steering, balancing and supporting body weight, especially during intense climbs or sprints. So, cycling provides a comprehensive workout.
Swimming or cycling to lose weight
When it comes to weight loss, both swimming and outdoor or indoor cycling offer excellent benefits, but the better choice depends on individual preferences and physical condition, says Shroff. Swimming engages multiple muscle groups, providing a full-body workout while being gentle on the joints, making it ideal for those with joint problems. Also, swimming boosts cardiovascular health and improves flexibility.
Cycling, on the other hand, is a low-impact exercise that primarily targets lower body muscles such as the quads and calves. Cycling can easily be incorporated into everyday activities, such as commuting to work or running errands.
Ultimately, the best choice is something you enjoy and can stick to consistently. If you love water and want a full body workout, swimming is your destination. If you like to explore the outdoors and focus on the lower body, cycling may be your preferred option.
Who should avoid swimming or cycling for weight loss?
Swimming and cycling are great exercises for weight loss, but they may not be suitable for everyone.
1. Swimming
People with respiratory problems such as asthma may find swimming challenging. Also, those with skin conditions such as eczema may experience irritation from prolonged exposure to pool chemicals. Furthermore, people prone to ear infections or ear problems should avoid swimming to avoid further complications.
2. Cycling
Although cycling is low-impact, it can aggravate some back or knee injuries. People with back problems should ensure proper bike fitting and posture to avoid strain. Furthermore, those with balance problems or recent lower body injuries may find cycling unstable and dangerous.
Swimming and cycling are great ways to stay in shape, but if you have a health condition, consult a health care professional before starting your exercise regimen.
