Riding a bike is both a great workout and a lot of fun. Just hop on any kind of bike, and you'll start to feel your heart beat faster, your breathing pick up, and you'll begin to sweat. For beginners getting into fitness, cycling is often a top choice.

Is cycling really as effective as other forms of cardio? This guide explains what cardio is, its benefits, and compares cycling with exercises like walking and running.

What is cardio exercise?

Cardio exercise is any activity that gets your heart rate up and makes you breathe harder, while using large muscle groups in a steady, rhythmic way. Cardio can be either aerobic or anaerobic. The main difference between them is how hard you work during the exercise and the way your body gets energy for the activity.

Aerobic exercise is a type of activity that gets your heart rate up and uses big muscle groups. It can be done for a long time without stopping. Some examples of aerobic exercises are running, walking, cycling, rowing, using the elliptical machine, swimming, and hiking.

What are the benefits of cardio exercise?

Cardio exercise aims to increase the efficiency of your heart, lungs, and circulatory system, thereby improving your overall fitness and endurance.

Cardiorespiratory fitness refers to how well the heart and lungs can deliver oxygen-rich blood to muscles during ongoing physical activity.

Cardiovascular fitness plays a crucial role in overall health and well-being, particularly in supporting one's ability to perform daily activities with vitality and without undue fatigue. Given its profound heart-strengthening effects and wide-ranging health benefits, cardiovascular training should always be prioritized at the forefront of any fitness regimen.

Is cycling cardio exercise?

Yes, cycling is an excellent form of cardio exercise. Whether performed outdoors or on a stationary bike, cycling elevates the heart rate, engages major muscle groups, and delivers numerous health benefits. Its adaptability—offering low, moderate, or high intensity—makes it suitable for all fitness levels.

A cycling habit offers many benefits, such as:

Increased heart rate: Cycling, even at a slow pace, raises your heart rate enough to help improve heart health and fitness—track it accurately with a Coospo heart rate monitor.

Improved lung capacity: As your cardiovascular system becomes more refined, your lungs enhance their efficiency in delivering oxygen to your muscles, supporting improved endurance and performance.

Muscle engagement: Cycling works two of the largest muscle groups in the body—the glutes and quadriceps—making it an excellent way to boost both muscular endurance and cardiovascular endurance.

Calorie burn: Depending on factors such as your cycling speed, intensity, and body weight, the number of calories burned per hour can vary significantly—ranging from several hundred to nearly 1,000 calories.

Low-impact exercise: Cycling is a low-impact activity, making it a gentler option for the joints compared to many other forms of cardiovascular exercise, such as running.

Cycling vs. other cardio exercises: How does it compare?

Cycling vs Walking

A.Calorie Burn

Cycling burns more calories than walking, especially if you go faster. A person who weighs 155 pounds can burn about 300 calories by cycling at a moderate speed for 30 minutes. In comparison, walking briskly for the same amount of time burns around 140 calories.

B.Impact on Joints

Cycling is easy on the joints because it doesn’t put too much pressure on them. This makes it great for people with joint problems or arthritis. Walking is also gentle, but it can still put some strain on the joints, especially if done for long distances or on uneven ground.

Cycling lets you go faster or add more resistance while keeping the pressure off your joints, making it a better cardio workout for people with joint problems.

C. Accessibility

Walking is inherently more accessible, as it demands little more than a comfortable pair of shoes. In contrast, cycling entails a greater investment in equipment: at the very least, a bicycle and helmet, along with a suitable outdoor space for safe riding. For indoor cycling, a stationary bike or bike trainer is necessary, and while budget-friendly options are available, they still represent a financial commitment.

Which is better for you?

If you're looking to burn more calories and work your whole body, cycling is the better choice. But if you prefer a slower, weight-bearing exercise, walking is a better option.

Cycling vs Running

A.Calorie Burn

Running tends to burn more calories than cycling because it’s more difficult for many individuals to achieve the increase in heart rate that they may get from running. It may take longer to burn as many calories as one would while running.

A 155-pound person burns about 450 calories running at 6 mph for 30 minutes while cycling at a moderate pace burns around 300 calories. However, cycling sessions are usually longer, which may balance out the total calories burned.

B.Impact on Joints

Cycling is gentler on the joints than running. Running involves repeated high-impact movements that can put stress on the knees, ankles, and hips, raising the risk of injury over time.

C.Muscle Engagement

Both running and cycling mainly work your lower body, including your quads, hamstrings, glutes, and calves. While cycling, your core and back muscles help you stay upright on the bike, depending on the type of bike you use. When running, your core, back, and arms also work to keep you stable and maintain good posture.

Which is better for you?

Running is great for burning a lot of calories quickly. On the other hand, cycling is a better choice for people with joint issues or those who want a low-impact workout.

Is cycling the best form of cardio?

Overall all forms of cardio are similar in their cardiovascular health and weight loss benefits. The increased oxygen demand and overall cardiovascular stress will result in improved health and well-being. The ability to burn calories is also similar even if the rate might be different between types of cardio.

Improvements in stamina depend on the type of training you do. For example, if you focus on cycling, it won't help much with running unless you also practice running. This is because, while both activities boost your heart health, the muscles used for each are different and need specific training to get stronger.

In other words: Train what you want to be good at doing.

Is cycling the best cardio for you?

Your Goals: Are you aiming to lose weight, improve endurance, or enhance mental health? Cycling can meet many of these objectives.

Physical Limitations: For those with joint pain or recovering from injuries, cycling offers a safe and effective workout.

Accessibility: Do you have access to a bike or a safe place to ride? Indoor cycling classes or stationary bikes are alternatives.

Enjoyment: The best cardio is the one you’ll stick with. If you enjoy cycling, it’s likely the right choice for you.

If you choose cycling be your routine cardio workouts, why not consider using a Coospo heart rate monitor and bike computer. They provide accurate data and insights to help you train smarter and achieve your fitness goals.