Joe McConnell
Swimming and cycling are both great ways to stay fit. But should you swim or cycle to lose weight?
Summer means it’s time to break out your swimsuit and go for a relaxing swim, which could be a good exercise for weight loss. Cycling and exploring nature is another fun physical activity that also leads to weight loss. You can do indoor cycling and still enjoy its health benefits. But if you’re given the choice, should you opt for swimming or cycling for weight loss? Find out which is the best exercise for weight loss!
What is swimming?
Swimming is a form of physical activity that involves moving through water using your limbs. It involves kicking your legs and pulling your arms through the water. People practice various swimming styles, including freestyle, breaststroke, backstroke, and butterfly, says fitness expert Rhea Ekhlas Shroff. Swimming can be practiced in a variety of settings, including pools, oceans, lakes, and rivers. It is a versatile activity that is suitable for people of all ages and fitness levels.
Swimming to lose weight
A 2010 study published in the journal Metabolism found that swimming was more effective than walking at reducing body weight in sedentary women between the ages of 50 and 70. You can burn calories by swimming, but the number will vary depending on factors such as intensity, duration, and your individual body composition.
In fact, swimming engages a wide range of muscles throughout the body, making it an excellent total-body workout. Here are the main muscle groups involved in swimming:
- The core muscles, including the abdominals and obliques, are engaged to stabilize the body and maintain proper 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 varying degrees. For example, freestyle and backstroke primarily work the muscles of the shoulders, arms, and upper back, while breaststroke and butterfly also target the chest and triceps.
- Although the upper body plays a significant role in swimming, the legs are not neglected. Leg muscles, including the quadriceps, hamstrings, calves, and glutes, are involved in kicking movements and provide propulsion through the water. Strong leg muscles contribute to overall swimming speed and efficiency.
- The muscles around your hips, such as the hip flexors and abductors, play a critical 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 to get around that involves riding a bicycle. For some, cycling is a means of transportation, offering a cheap and environmentally friendly alternative to cars or public transportation. Others see it as a way to stay fit and healthy, as it provides an excellent cardiovascular workout and is low impact on the joints, says Shroff.
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Cycling to lose weight
The number of calories burned while cycling depends on a variety of factors, such as intensity, duration, and individual factors such as weight and fitness level. For example, cycling uphill or at a faster pace typically burns more calories, while cycling slowly on flat terrain may burn fewer. Also, longer rides will naturally result in more calories burned.
A person who weighs 155 pounds or 70 kilograms can burn 298 calories during a half-hour bike ride if they pedal at a pace of 12 to 13.9 miles per hour, according to Harvard Health Publishing. Cycling also engages several key muscle groups throughout the body.
- The quadriceps, which are located at the front of the thigh, are used primarily to extend the knee as you pedal downward.
- Meanwhile, the hamstrings help flex the knee as you pedal upward, the expert says.
- The calf muscles, particularly the gastrocnemius and soleus, are also actively involved in pointing and flexing the foot, which is essential for maintaining correct pedal position and generating power.
- The lower back and core muscles are also engaged to provide stability and support, especially when pedaling standing or maintaining a steady posture.
Cycling is not just a lower body workout, it also involves the upper body to some extent. The muscles in your arms and shoulders help you steer, balance, and support your body weight, especially during intense climbs or sprints. Thus, cycling provides a complete workout.
Swimming or cycling to lose weight
When it comes to weight loss, both swimming and cycling indoors and outdoors offer fantastic benefits, but the best option depends on individual preference and physical condition, says Shroff. Swimming engages multiple muscle groups, providing a full-body workout while being easy on the joints, making it ideal for those with joint problems. Plus, swimming can improve cardiovascular health and flexibility.
On the other hand, cycling is a low-impact exercise that focuses primarily on the lower body muscles, such as the quadriceps and calves. Cycling can easily be incorporated into daily routines, such as commuting to work or running errands.
Ultimately, the best choice is the one you enjoy and can stick to consistently. If you love the water and want to train your entire body, swimming might be the right choice. If you prefer exploring nature and want to focus on your lower body, cycling might be your best option.
Who should avoid swimming or cycling to lose weight?
Swimming and cycling are great exercises for losing weight, 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 due to prolonged exposure to pool chemicals. Also, people with ear infections or prone to ear problems should avoid swimming to prevent further complications.
2. Cycling
Although cycling is low impact, it can exacerbate some back or knee injuries. People with back problems should make sure they are riding and maintaining proper posture to prevent 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 any health problems, consult a doctor before starting your exercise program.
