Q: Does riding my stationary bike for one hour at a medium level have the same cardio benefits as jogging for 4 miles at 12-minute miles? I’m looking for lower-impact ways to get my training in. -Natalie
A: Yes and no. Cycling offers the same benefits as running in that it improves your cardiovascular system. More specifically, your heart strengthens and is able to pump more blood at a lower heart rate as it gets stronger with exercise. As your fitness improves, your body is able to deliver larger quantities of oxygen to the muscles. This is the case for all forms of cardiovascular exercise, which is great because you can mix up your modes and keep things fresh and motivating. If you were looking at the standpoint of overall cardiovascular fitness, both are excellent choices.
Where they differ is in the movement. Cycling is a great form of exercise because it is low impact and isolates your lower body, which makes it an effective activity for those that are starting an exercise routine or suffer from muscle or joint pain. On the other hand, running uses every muscle in your body, making it a total body exercise, which can mean burning more calories per session.
It gets a little tricky when you start comparing paces on both activities. For instance, a 12-minute pace on a “feel good” day could be in the easy to moderate zone of effort, while another day it could be at a hard effort. Pace isn’t the best way to compare the two activities, but your effort level is.
When comparing the two, it’s easier to do so by the effort level versus comparing your running pace (12-minute miles) against your cycling effort (moderate). Instead, compare a moderate running effort to a moderate cycling effort.
The general rule of thumb is there is a 1:3 run-to-bike ratio, meaning one mile of running at a moderate effort equals three miles of cycling at that same effort level. Cycling 12 miles is the equivalent of running four miles, with both effort levels being the same in a very general sense for cardiovascular fitness.
In the end, cycling miles are cycling miles and running miles are running miles. They both offer great benefits and each offers unique benefits for fitness and well being.
Coach Jenny Hadfield