Swimming vs cycling for weight loss: Exercises to burn calories | XpertsReviews.com

Summer means it’s time to break out your swimsuit and go for a leisurely swim, which can be a good weight loss exercise. Cycling and exploring nature is another fun physical activity that also helps you lose weight. You can do indoor cycling and still enjoy its health benefits. But if given the choice, should you opt for swimming or cycling to lose weight? Know what is the best exercise to lose weight!

What is swimming?

Swimming is a form of physical activity that involves propelling oneself through water using the limbs. This involves kicking your legs and pulling your arms through the water. People practice various swimming techniques, including freestyle, breaststroke, backstroke and butterfly, says fitness expert Rhea Ekhlas Shroff. Swimming can be practiced in a variety of settings, including swimming pools, oceans, lakes and rivers. It is a versatile activity suitable for people of all ages and fitness levels.

Swimming to lose weight

In a 2010 study published in the Metabolism journal, it was found that compared to walking, swimming was more effective in reducing body weight in sedentary women aged 50 to 70 years. You can burn calories swimming, but the number varies depending on factors such as intensity, duration. , and individual body composition.

In fact, swimming works a wide range of muscles throughout the body, making it a great full-body workout. Here are the main muscle groups involved in swimming:

• The core muscles, including the abdominals and obliques, are used to stabilize the body and maintain proper body alignment in the water.
• Swimming heavily uses the muscles of the upper body, including the chest, shoulders and arms. Different movements target these muscles to varying degrees. For example, freestyle and backstroke primarily work the muscles of the shoulders, arms, and upper back, while breaststroke and butterfly also work the chest and triceps.
• Although the upper body plays a significant role in swimming, the legs are not neglected. The leg muscles, including the quadriceps, hamstrings, calves and glutes, are involved in kicking movements and provide propulsion in 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 crucial role in generating power during kicking movements and maintaining proper body position in the water.

What is cycling?

Cycling is a fun and efficient way of getting around which involves riding a bike. For some, cycling is a means of transport offering an economical and ecological alternative to the car or public transport. Others see it as a way to stay fit and healthy because it provides a great cardiovascular workout while having a low impact on the joints, says Shroff.

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Cycling to lose weight

The number of calories burned while cycling depends on various factors such as intensity, duration and individual factors like weight and fitness. For example, cycling uphill or at a faster pace will generally burn more calories, while riding leisurely on level ground might burn fewer. Additionally, longer trips will naturally result in more calories burned.

A person weighing 155 pounds or 70 kilograms can burn 298 calories during a half-hour of cycling if they pedal at a pace of 12 to 13.9 miles per hour, depending on the Harvard Health Publications. Cycling also uses several key muscle groups throughout the body.

• The quadriceps, located at the front of the thigh, are primarily used to extend the knee during the downstroke.
• Meanwhile, the hamstrings in the back of the thigh help flex the knee during the upward pedal stroke, the expert explains.
• The calf muscles, particularly the gastrocnemius and soleus, also actively participate in pointing and flexion of the foot, essential for maintaining proper pedal position and generating power.
• The lower back and core muscles also engage to provide stability and support, especially when riding out of the saddle or maintaining a consistent posture.

Cycling is not only a lower body workout, it also works your upper body to some extent. The arm and shoulder muscles help direct, balance, and support body weight, especially during intense climbs or sprints. Thus, cycling constitutes a complete workout.

Swim or cycle to lose weight

When it comes to weight loss, swimming and cycling outdoors or indoors offer fantastic benefits, but the best option depends on individual preference and fitness, says Shroff. Swimming works multiple muscle groups, providing a full-body workout while being easy on the joints, making it ideal for people with joint problems. Additionally, swimming can improve cardiovascular health and flexibility.

In contrast, cycling is a low-impact exercise that primarily targets your lower body muscles, such as your quads and calves. Cycling can easily be integrated into daily routines, such as commuting to work or running errands.

Ultimately, the best choice is one that you enjoy and can stick to consistently. If you love water and want a full body workout, swimming may be your preference. If you prefer to explore the outdoors and want to focus on your lower body, cycling might be your preferred option.

Who should avoid swimming or cycling to lose weight?

Swimming and cycling are great exercises for weight loss, but they may not be suitable for everyone.

1. Swimming

People with respiratory problems like asthma may find swimming difficult. Additionally, people with skin conditions like eczema may experience irritation from prolonged exposure to pool chemicals. Additionally, people with ear infections or prone to 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 take care to properly adjust their bike and adopt good posture to avoid strain. Additionally, those with balance issues or recent lower body injuries may find cycling unstable and potentially risky.

Swimming and cycling are great ways to stay fit, but if you have a health condition, consult a healthcare professional before beginning your exercise program.