자전거 대 걷기: 어느 것이 더 나은 운동인가?

Let’s start with the important stuff: Any exercise is good exercise. In a world obsessed with optimizing every detail of our lives, it can be too easy to get caught up in which workout is best for weight loss or muscle gain or whatever else. Cycling and walking are both excellent options for daily physical activity, and which one is best for you depends on an array of factors.

전반적인, walking and cycling have similar primary movers: the quads, 햄스트링, 둔부, 그리고 송아지. But if you look a little closer, there are numerous differences in the biomechanics of these two activities.

For starters, according to one 공부하다, treadmill walking recruited more muscle engagement from the tibialis anterior (muscle along the shin bone) 사이클링에 비해, and cycling recruited more muscle engagement from the gastrocnemius (calf muscle).

예를 들어, walking utilizes muscles that either create rotation or control rotation more than cycling, Milica McDowell, D.P.T., physical therapist, gait educator, and certified exercise physiologist tells Bicycling. Examples include your hip and shoulder rotator muscles: “When walking, your arms naturally swing and your legs naturally rotate in and out from the hip when swinging your leg or when standing on your leg,” she says. “With cycling, this rotary motion is essentially removed and those muscles aren’t acting to help propel the bike.” (Though you do need some anti-rotational strength to maintain forward motion.)

또한, your spinal extensors (low and middle back muscles) work differently in cycling compared to walking. When walking, your spinal muscles maintain a more neutral position and hold your torso upright. When cycling, depending on the position you hold and the type of bike you ride, your spinal extensors may be flexed (rounded) or neutral. 예를 들어, on a bike like a cruiser, you’ll sit largely upright and the handlebars will help take some of the load off of your spine. On a road bike or triathlon bike, 그렇지만, your back muscles will work hard to support your hinge position.

Depending on the terrain and inclines, cycling can recruit more core and upper-body muscles, compared to walking. You rely on your arms for balance and handling (especially when mountain biking), while maneuvering turns requires core engagement. Both sports require gluteal activation, more so at specific points, like when walking uphill 그리고 당신이 increase your cadence on the bike.

The long and short of it: Walking and cycling both primarily work the lower body musculature, but in different ways.

사이클링 대. 걷는: Which One Is Right for You?