Running to burn fat quickly, but requires endurance
According to fitness expert Abhi Singh Thakur, a nutrition and supplementation consultant trained by the MIFI Academy, running is one of the most effective cardio exercises for weight loss: Running can burn about 400 calories per hour, especially effective if combined with a calorie-controlled diet, Thakur said.
Running helps strengthen the heart, improve blood circulation, increase respiratory capacity and tone muscle groups in the legs, thighs, abdomen and hips. In addition, due to its strong impact on the ground, running also helps increase bone density, especially in the legs and hips.
However, the disadvantage is that running puts great pressure on the knee and ankle joints, which is not suitable for people who are overweight or have a history of joint injuries.
Cycling, gentle for joints, reduce fat evenly and safely
In contrast, cycling is a low-intensity exercise that is gentle for the joints and suitable for beginners. Bikes increase heart rate, improve blood cholesterol and can burn 300500 calories per hour if practiced regularly, Thakur says.
This exercise mainly affects the thigh muscles, calves, buttocks and hamstrings, making the legs stronger without straining the joints. A study published in Medicine & Science in Sports and Exercise shows that regular cycling reduces the risk of knee pain in middle-aged people.
According to Abhi Singh Thakur, a fitness coach in India: If you are overweight, have a knee injury, or have not exercised for a long time, cycling is a good start and safer. On the contrary, if you are in good physical condition and need to lose fat quickly, running will bring more obvious results".
Research also shows that both exercises help reduce body fat, including belly fat, when combined with a healthy diet and adequate sleep.
There is no need to choose one of the two. Combining running and cycling during the week will help you improve cardiovascular health and avoid overloaded injuries. You can run 2-3 sessions and cycle 2 sessions per week to create variety and avoid boredom.
Basic instructions:
Running: Warm up thoroughly, run regularly for 2040 minutes, 35 sessions/week.
Cycling: Start from 3060 minutes, 45 sessions/week, gradually increasing speed and slope.
There are no separate belly fat burning exercises, you need to reduce fat throughout your body to make your waistline slimmer. Both cycling and running are effective if you exercise regularly and have a healthy lifestyle.
Reducing belly fat comes not from a single exercise, but from a journey of balancing exercise, nutrition and rest, affirmed Abhi Singh Thakur.
