I can run for 40-60 mins without straining myself at a moderate pace. I can bike for 2.5-3 hours without straining at a moderate pace. So volume wise, I can burn way more calories on the bike without risking an injury due to overuse.
Did you guys report my comment or something? If you want to Not struggle with failing joints study this guys channel th-cam.com/users/TheKneesovertoesguy If you want to btch about ur metal knees report my comment. Idk maybe a bot removed it
We tackled assembling the bike as a family project. th-cam.com/users/postUgkxzg0clhbtRf2gGxPkVETFKJJKGqdsorQu The package is heavy, but I have 2 teen boys that were able to move it. The written instructions were great- we didn't need to watch the videos, but it was good knowing that the option was there if we needed it. After we were able to get it set up, the boys each rode 3 miles and I rode 8 and the bike stayed quiet. The display is easy to reset, and you can put it on whichever setting you are using (time, distance, calories, etc). I will say that my butt is a little sore from the seat, but that could be because I haven't rode in a while. While it is comfortable for me, it was not comfortable with the seat position for my friend (could not move the seat back far enough and he slightly looked like a kid riding a tricycle that he had outgrown). He also said that the seat hurt his manly parts. We are going to look for a different seat that will be compatible with this bike for him.I did purchase the Wahoo Cadence sensor and strapped it to the crank of one of the pedals. This will sync with my Apple Watch, iPhone and will import data in to my Health app. Wahoo does have other sensors available other than cadence. I can also keep either my phone or my iPad on the display and they both feel pretty secure.
It's neither of these. Jump roping is king! Jokes aside, jump roping is super underrated and can be done literally anywhere which makes it perfect for people with a tight schedule. Incredible high intensity exercise
I legit haven’t been able to run since the summer & I started gaining weight. Ironically I switched to indoor cycling… back on a low carb protocol & calorie deficit but man I would love to run again! My body won’t allow me to anymore! It always slimmed me down the best out of any other cardio session 😩
I had a similar situation. During COVID shutdowns, I had nothing to do but grind heavy weight while my businesses were shut down. I gained 75 pounds on my squat and 55 pounds on my deadlift in about 9 months. Totaled to about 10-12 pounds of body weight which I attributed to the lack of comfortable running ability. However, almost 2 years later I am learning it is really my quads were lagging behind the posterior chain. It is this imbalance that made me unable to run comfortably. Look for imbalances that have happened in your body.
Are injuries preventing you from running? I have metatarsalgia pain with any impact exercise. I would give ANYTHING to be able run again. My health has suffered a lot not being able to.
I've been running 🏃♂️ for decades but the effects are more negative than positive I'm not able to express here what I've experienced ! My only advise is WALK DON'T RUN!
Running is my go to. I am 47 years old and have lost 95 lbs of fat. I run half marathons once a month and about 80 miles per month. With a balanced diet and cardio + resistance training I have managed my overall weight and health. 👍🏻
@@o.b.cyclist7439 1. 280 lbs. 2. Thank God no injuries after all this time. Besides eating well I also hydrate well. So I would think that a focus on recovery is just as important. And good running shoes. I usually replace my shoes after 300-400 miles on them.
Nice one Alex! I have to say I’m very jealous. I’m 92kg atm (down from 102) but I can’t run anymore. My joints are destroyed. It’s so addicting to go running though. Gonna start cycling today to go easier on the joints. I’m only young myself haha, I’m a young fit rugby player/body builder but my knees are like an old man’s!
The disadvantage of running is that it wears down your joints and most people cannot keep running for as long as their muscles would allow because their cardiovascular system gives up too early. Especially for older people, running will not burn as much fat as they cannot run that long or that hard in HIIT. If you do HIIT on a bike, your joints are not suffering as much as there are no real impacts but a more or less smooth movement. World class cyclists burn up to a whopping 8.000 calories during a stage.
I think you missed the mark here. If you do HIIT on a bike you can push more power (without nearly the impact) than you can unless you’re sprinting to the max up a hill while running. I’m a spin instructor and a runner, and I push much more power on a bike in a HIIT class unless I find a mountain to run up. I do think you’re right about how you need to use more of your body to run, I just do t think it’s as easy to hit the same intensity for the same duration without destroying your body like you can on a bike.
I can say from experience that running really cuts up the whole body. I never looked better than when I was running routinely. As with any exercise you gotta get over that mental road block. It takes time and discipline.
I've noticed my breathing is strengthened as I do cycling. It gets my breathing high, and I can concentrate on taking deep, full breaths while I am cycling more so than when I am running, because cycling is a lower stresser. And this strengthening of my breathing subsequently benefits me when I am running. So, the two forms of conditioning sort of work synergistically with each other. It may be of benefit, once done with strength training, to hop on the bike for 20 minutes, then go over to the treadmill and run a mile. You can get the benefits of all forms of training.
The idea that running is bad for your knees is largely groundless. In fact studies have just about definitively shown that running is beneficial to joints and even better for bone strength. I started running at age 16 and now I’m almost 65. I’ve run thousands of miles and I don’t have any issues with my knees.
Most people don't learn how to run when they pick it up so they run on their heels and step wrong in general. Running shouldn't cause harm your knees running with bad form though might harm your legs
There are other considerations: 1. When chronically stressed - running or high intensity may not be best + even detrimental + cause muscle breakdown 2. If the liver isn’t healthy then fat utilization will be reduced or mobilized in unhealthy ways 3. Also true for intestinal permeability - if digestion isn’t optimal, then this can and has created muscle loss, mineral depletion, hormone imbalance (including insulin) and so much more
I lost 10kg in the last 12 months (90kg to 80kg) training for half marathons. I try to run three days a week(one long 15-20km) one 8km and one interval or 80^ park run. I also try do one gym weight and rowing or cycle for warm up a week to try an avoid injury. Some weeks, I do two runs and gym if I can't get four workouts a week. I think gym once a week helps with injury prevention and general improving body shape.
Running as technically better for fat loss if you can handle it but the bike is so much more practical. You can use it to replace a car which is what I have done.
I like doing 4-hour rides outdoors at Zone 3 and 1.5-hour rides indoors at Zone 4. I've been riding about 7 hours a week on the average for the last 18 months. However, I wouldn't enjoy anything more than a 15-minute jog. I wish I liked running as much as I love cycling, but at least I have found the love of cycling.
I used to be addicted to running and the runner's high. I can't run anymore, so now I cycle. It is just as good as running and a lot easier on the body. The only negative, in my opionion, is you have to cycle longer to get the same results as jogging.
Lifting weights is always Nr.1 to focus on. I would never do a HIIT workout on any day, i rather simply do a lifting session wich also increases all good hormones + all muscle building benefits etc. Cardio always has to be not interfering with my recovery so either biking or simply walking, wich even boosts recovery and doesnt interfer with the main focus especially during a cut: your weight lifting
Running and bicycling are high impact on my knees - rowing is best for me and, yes, you can do HIT. I do it everyday and it utilizes the whole body without pain.
I've run all my life starting in high School and has kept me in great shape. But as I got older,for the first time started feeling it in my knees and ankles. You don't think about how how important it is to have good knees and ankles in everyday life until they start hurting. My suggestion run like the wind when younger and when you get older maybe combine them by doing wind sprints for hiit and switch to less impact like cycling and swimming for your longer-term conditioning
The problem we not talking about is how much is too much exercise and it's impact on the heart. Yes it's a real thing. Ppl develop heart conditions (large inner or outer hear muscle) which can lead to sudden death. My advise go yo a cardiologist or a pulmonary cardiologist before doing any kind of training. Ppl should be doing that anyway atleast once or twice a year
Thank you so much for all your help!!! I’ve been following your guidance since 2017 and Fasting and low carbs have changed my physique. I’m 52 and I was able to recomp. I have more muscle than when I was younger. Last year I started running again. I would love to hear more about what you do as far as long distance running and fasting. I’m afraid to fast on running days because I don’t want to lose my hard earned muscles. I love your new cook book and ordered your IT book.
I usually just do 15 minutes of moderate running and right after about 30 minutes of fast pace cycling. My weight was around 308lb (140 kg) when I first began and now after around 6 months I am at 255 lb (115kg). My height is 6'2 just for reference. But if I had to choose I would definitely prefer cycling over running.
@@JitinMisra yeah I started eating better. I am doing a simple low carb diet. I used a calorie counter and had to eat around 3800 calories to maintain my weight and eat 2800 calorie to lose weight. Eating less made me lose a lot of weight by itself.
I personally can’t run for ages, BUT got into a social Netball team to get my HIIT (go hard) but nothing beats cycling, everything from a long adventure, hour intense session or even commuting.
For the HIIT its about 15mins average per session and only 3 days a week. The HIIT intervention participants trained 3.3 ± 0.7 d per week, for a total of 95 ± 46 min per week. MICT participants trained 3.7 ± 0.9 d per week, for a total of 158 ± 46 min per week.
I’m a big guy, I’ve struggled with fat loss since I was a teenager. I’ve tried running but like many other people have said, the impact hurts their knees. Unfortunately I have two bad knees as it is, surgery on one. My question is, would an elliptical be very similar to burning visceral fat as if you were out for a run?
Dr. Sten Ekberg, another big TH-camr and functional wellness guru scared me by saying that all the endurance training I’ve been doing for years was not a good idea. And Ekberg was an Olympic decathlete. I stopped my long runs, for awhile, but then I did more research and found endurance training has a very positive effect on insulin sensitivity. Thanks for reinforcing the idea that running is good for you.
Listening to a cardiologist study they say too much hitt causes a fib an enlarged heart muscle. He said 90 minutes at 60-70% of max is the best for your heart! What’s your thoughts???
Atrial fib comes from the right atrium, most strenuous exercise effects the left ventricle. I worked in a cath lab with numerous cardiologists and none ever mentioned what you stated.
One of the issues with cycling is that you're seated, so lower blood flow to the lower extremities. And it's much harder on your lower back and posture. When I see bikers with their backs hunched over to "go faster" and be more aerodynamic like racing cyclists, I cringe at the curve in their back. It alwyas looks so unnatural to me. Also, remember, bicycles were originally invented because it was easier and more efficient to travel on a bike than walking. People liked bicycles so much because it made going from point A to point B EASIER than walking or running, in the days before cars. So yeah, of course running wins in the fat burning debate.
From an article by physical trainer Kathleen Trotter: "In essence, cycling is sitting and we all sit way too much. Now, obviously this is slight hyperbole. Cycling and sitting are not one and the same; cycling strengthens your cardiovascular and musculoskeletal systems, whereas sitting destroys both. The problem is that cycling and sitting cause similar muscle imbalances; a rounded-forward posture, a "stuck" and rigid upper back and tight hips (particularly hip flexors). I am a great example. As a trainer, I don't sit as much as the average person - my job is fairly active - but because of the amount of hours I cycle, if I am not mindful, I still round my shoulders forward slightly."
WOULD BE INTERESTING TO COMPARE SWIMMING, WATER RUNNING OR TREADING, WATER EXERCISES TO LAND- BASED RUNNING, EXERCISE, ETC. WHEN IT COMES TO FAT BURNING. DOES THE COOLER POOL TEMPERATURE AFFECT BROWN FAT CONVERSION...?
I choose cycling because I saw what running did to my mom's knee and how much pain she endured. I recommend cycling (not spin cycling) it's fun, enjoyable and safe for your knees.
@@Zeno7741 It's fine, it's just that I get bored quickly due to its static nature and lose motivation. If spinning is your thing, please just go for it.
For me, riding a bicycle was the go to for me, I used to live in SILICON valley and I used to do a lot of my riding in the mountains, to the east was MT Hamilton to the west was the Santa Cruz mountains, most of the time I opted for Santa Cruz up and down HWY 9, my rides from start to finish was all out from the flats then over the mountains to the coast was roughly 90 miles round trip, if I can do this ride one way to SC in roughly 2 hours then I'm good. I've been riding bicycles for well over 45 years and was always to very good condition, one time I was about to hit 220 lbs I decided that I wanted to drop off to 200, in 4 weeks of intense riding I dropped to 190, my cardiovascular is very good and my lung capacity is SUPER HUGE! I'm also going to the gym 8 to 9 times per week, different strokes for different folks.
You do consistently do excellent work. / Got a bicycle in trade today having lost my truck to the vagaries of East Texas . / I've been walking to the stores since and it is beneficial but is tedious after a while. I'm 68 and the concussive effects are noticeable. / I ran track and X-country in school and at West Point (we ran quite a bit anyway as a matter of course) intramurally. / I'm near the bottom of a healthy BMI scale owing to intermittent fasting in '23 so stamina is my goal.
20 mins of hit - 8 sec hit/15secs recovery for 20 mins, 3 times per week isn’t super easy. For people starting out, why wouldn’t they do 5 sessions of steady state per week for 40 mins and as they increase their fitness, they include “HIT” combination of both… this way could be better. Now cycling vs running, 85% of max heart rate isn’t the way most people cycle, it’s the way you race. People who cycle traditional ride 2-4 hours at 60% and have periods of effort that feels like “hit” - don’t think the “study methodology” is right, just my view.
I always burn more calories per watch and chest strap when I run. It takes me twice at long on a bike but it is nice to be indoors when it's hot in summer.
Great info! Running has always been my go to Cardio workout - I’ve pretty much been in maintenance mode for the past few years (182 Lbs. at 5’9”), but since I started running regularly again 2 months ago, I am now down to 171. I’ve actually been at that weight for a month, but the running (just ran a total of 36Km for the week), combined with 2 resistance training workouts each week lets me know that that the fat is coming off and muscle is taking its place. My upper abs are already starting to peek out, and I barely have love handles to pinch anymore! Of course, this is all going with a high protein diet; keeping the carbs/sugars down has definitely been a part of my strategy as well. Good to see I’ve made the right choice all these years. At 57, I definitely don’t have the pace I had 20 years ago, but I’ll take the 6’40” per Km pace (over my 9K run this week) any day. I’ve always had strong legs, since I played Baseball for many years as a Catcher. Adequate stretching before/after, combined with at least 8 hours of sleep a night do the trick! I just did 7/8K runs on back-to-back days, and will probably run 12 on Sunday!
I mostly cycle, but only because my knees and ankles take it much better than running. And although running gets more fat burning done, I do decent living in a hilly city. I am also able to do much longer sessions on my bike than running. I would struggle to do more than 30-40 mins of running but a bike ride of 1-2 hrs is very doable, at least for me
Yep this is so key along with everything concerning diet and timing....an area in fact I should pay more attention to but it is also important to know our limits and at the moment I have recovering knees from a previous activity and so I will have to enhance the exercise, HIIT and continuous part to burning visceral fat when I am well rested and ready to be beat up again, like most things it's a process...thanks for today's motivational reminder and area of focus.
I've been running and cycling on and off for 30 some years and only recently have found out about zone 2 training. essentially you need to run/bike slow enough not to go above your zone 2 HR. training in 1/2 is supposed to burn fat, 3 is useless and 4/5 is sugar. did the study take that into account?
This is a long winded way of saying that cycling is a more efficient means of transportation than running which is why bicycles were invented in the first place. Exercising for fat loss is all about being as inefficient in your movement as possible such as sprinting really with weights attached, while running uphill, against the wind.
Thomas, thank you for this. Could you compare indoor rowing to these as well? I would think for a low impact, total body workout, rowing would be the king.
Cycling gets me a great workout without the wear and tear. 1 hour of tough cycling feels alot better then 1 hour of running. Recovery time is way faster.
Neither running, nor cycling are means to "lose fat" they are means to cycling and running, which are great and important things to have in your lives. Eating on the other hand is a means to increase and decrease body fat
Every time I do cycling in the stationary bike, I get a wierd a pain underneath my sternum bone. Like in the stomach but it's not the actual stomach... it seems like a a vein or a muscle strain...has anyone else had have that problem?
I haven't, but it might be a good idea to reduce your overall output and review your form for a while. If all is good then I'd probably double check with your doctor.
@@marka8474 I did told him a year ago and he said it could be the gallbladder, but after various tests the gallbladder was normal.. since it's slightly in the left side not the right ...he said ,he dosen't know..but yeah I think it's my form...my low back also gets sored..
Lose weight and cycle until you get to a weight that is comfortable for you can lift weights and build muscle while adding bike rides for cardio since bike riding won’t hurt you like running will you can train everyday and it will tone your legs and condition them for when you do decide to start running
I always had a love for mountain running and step/hill sprinting but I noticed my legs began to get really heavy and knees started to crack so I started rowing and been doing that for 6 years now and if I was to compare the 2 the running was definitely more of a challenge and fulfilling but the rowing has done my body more good in the way my joints and legs feel alot more healthier and my heart rate is even lower than when I was mountain running, even though it doesnt feel as strenuous I feel its definitely a more demanding workout and overall you burn more calories rowing than running or cycling cause you engage alot more muscle groups at once and muscle burns fat in the long run
I ride a bike 10 miles every day, and to be honest have never lost weight by cycling. But jogging is the same havent lost weight either. Yet sprinting is the only thing that i can lose weight with.
@@clerede6382 true, but you would have thought i would have lost some. 5 miles to work one way and 5 miles back. 6 days a week for 9 yrs. probably my body is used to riding.
From my time in the army years ago I can say a few things for certain. Running sucks. Drinking water and driving on is easier said than done, and no..... ibuprofin is not a solution to messed up knees and shin splints.
I find running more mentally taxing, therefore it works out my mind better by pushing through it but cycling is best due to injuries if you have bad running form.
Thomas!!! My guy Thanks for this breakdown I turned to biking & a pure veggies diet when I turned 40 Thank for the complete dissection of what has been on my mind, due to my love of running, BUT given my decay of my knees, biking has been a beautiful relationship with my joy of wellbeing Tnx for the vid !!!
Variables but guessing cycling... Interesting video and with trailing running and trail biking....somehow, I always feel like I am getting the better deal and safer-more relaxed-Enjoyed the video. Trail runner/hiker here.
Not all cycling is the same. Example one of my bikes is a fully rigid single speed mountain bike. You really need to pick good lines on the trail and stand a lot when climbing hills. It is more of a full body workout vs. spinning on a road bike. It’s name is “The Punisher”😁
Running will work sub 50. When youre 60 like me cycling is king. Its kinder to the legs. And can sustain longer sessions. For greater calorie counts. Walking and cycling are both great....
Running is great if you can do it. Unfortunately my janky left foot put a stop to that. I LOVE road cycling but I miss the runners high, especially on long runs. No way can you zone out on a road bike.
How does rowing or swimming compare as well? I also have seen different data on fat burning and intensity. My understanding was that as your intensity increased - like in HIIT or around 85% - that you are burning more sugar vs fat?
@@skywatchers9675 But I want the max fat burning effect of running. Also, I don't have access to a bike - esp with gyms being closed due to covid. Thanks though.
I tried HIIT in my 60’s, had to quit because it was too stressful for my old body. Now I do regularly do stretching (including calves and feet), light weights and steady cycling with a few days to recover before doing it again.
Weightlifting is a better alternative. Muscles use fatty acids at rest the amount of fat you will burn in a one hour session is nowhere near as great as the other 23 hours. Best to increase metabolism rather than decrease it.
I can run for 40-60 mins without straining myself at a moderate pace. I can bike for 2.5-3 hours without straining at a moderate pace. So volume wise, I can burn way more calories on the bike without risking an injury due to overuse.
But running is continuously moving your whoke body weight. Cycling you're sitting and coasting a lot
If you can't run as long then running is the better workout
Was a runner for several decades. I definitely lost a lot, primarily MY KNEES!!! Bike for me and my metal knees now.
Me too, it’s called runners knee. I love running but can’t so just walking now 🙃
Same for me. Biking for my metal knee now
Same here - I really miss running but it pains my left knee now. With cycling I’m pain free.
Did you guys report my comment or something?
If you want to Not struggle with failing joints study this guys channel th-cam.com/users/TheKneesovertoesguy
If you want to btch about ur metal knees report my comment. Idk maybe a bot removed it
@@NUNYABIZNNAAAZZZ go for a run and tell your joints hurt and then try running backwards
We tackled assembling the bike as a family project. th-cam.com/users/postUgkxzg0clhbtRf2gGxPkVETFKJJKGqdsorQu The package is heavy, but I have 2 teen boys that were able to move it. The written instructions were great- we didn't need to watch the videos, but it was good knowing that the option was there if we needed it. After we were able to get it set up, the boys each rode 3 miles and I rode 8 and the bike stayed quiet. The display is easy to reset, and you can put it on whichever setting you are using (time, distance, calories, etc). I will say that my butt is a little sore from the seat, but that could be because I haven't rode in a while. While it is comfortable for me, it was not comfortable with the seat position for my friend (could not move the seat back far enough and he slightly looked like a kid riding a tricycle that he had outgrown). He also said that the seat hurt his manly parts. We are going to look for a different seat that will be compatible with this bike for him.I did purchase the Wahoo Cadence sensor and strapped it to the crank of one of the pedals. This will sync with my Apple Watch, iPhone and will import data in to my Health app. Wahoo does have other sensors available other than cadence. I can also keep either my phone or my iPad on the display and they both feel pretty secure.
It's neither of these. Jump roping is king! Jokes aside, jump roping is super underrated and can be done literally anywhere which makes it perfect for people with a tight schedule. Incredible high intensity exercise
And can be done without a rope.
I agree 100% I'm recovering from lower back and leg pain so I have to cycle for now. My go to has always been jumproping
True.
No way. Kills my ankles and calves.
agree, for standing in one place, this places all above rest, no wonder boxers use this.
I'm currently doing a 7 day water fast with light cycling. thanks for all the knowledge you have shared over the years!
I legit haven’t been able to run since the summer & I started gaining weight. Ironically I switched to indoor cycling… back on a low carb protocol & calorie deficit but man I would love to run again! My body won’t allow me to anymore! It always slimmed me down the best out of any other cardio session 😩
I had a similar situation. During COVID shutdowns, I had nothing to do but grind heavy weight while my businesses were shut down. I gained 75 pounds on my squat and 55 pounds on my deadlift in about 9 months. Totaled to about 10-12 pounds of body weight which I attributed to the lack of comfortable running ability. However, almost 2 years later I am learning it is really my quads were lagging behind the posterior chain. It is this imbalance that made me unable to run comfortably.
Look for imbalances that have happened in your body.
Are injuries preventing you from running?
I have metatarsalgia pain with any impact exercise. I would give ANYTHING to be able run again. My health has suffered a lot not being able to.
you should check out kneesovertoesguy and ATGsprinter for injury recover from running and high endurance sports.
I’m a spinning instructor, but I love to run outdoors. I have slowed down the running and introduced more fast walking. Giving a try to zone 2 cardio.
I've been running 🏃♂️ for decades but the effects are more negative than positive I'm not able to express here what I've experienced ! My only advise is WALK DON'T RUN!
why is that?
@@solefreak2 bones are severally damaged probably I'm too heavy 😪 thank you very much 😊
@@pistacchini how are you heavy if you've been running for decades???????? makes no sense
Walk on incline at brisk pace .I used too run years ago and don’t run anymore but walk on incline at brisk pace
@@kathleengivant-taylor2277 why have you stopped running? I enjoy it too much to stop
Running is my go to. I am 47 years old and have lost 95 lbs of fat. I run half marathons once a month and about 80 miles per month. With a balanced diet and cardio + resistance training I have managed my overall weight and health. 👍🏻
That's awesome! Two questions if you don't mind:
1, what was your weight when you started running?
2, did you have any knee trouble?
@@o.b.cyclist7439 1. 280 lbs.
2. Thank God no injuries after all this time. Besides eating well I also hydrate well. So I would think that a focus on recovery is just as important. And good running shoes. I usually replace my shoes after 300-400 miles on them.
Nice one Alex! I have to say I’m very jealous. I’m 92kg atm (down from 102) but I can’t run anymore. My joints are destroyed. It’s so addicting to go running though. Gonna start cycling today to go easier on the joints.
I’m only young myself haha, I’m a young fit rugby player/body builder but my knees are like an old man’s!
@@burn5014 focus on drinking plenty of water and a few anti-inflammatory foods to see if these help with your joints!
@@memnoch1974how long did it 5akenyou to loose the 95lbs? How far were you able to run when you picked it up at 280lbs?
The disadvantage of running is that it wears down your joints and most people cannot keep running for as long as their muscles would allow because their cardiovascular system gives up too early. Especially for older people, running will not burn as much fat as they cannot run that long or that hard in HIIT. If you do HIIT on a bike, your joints are not suffering as much as there are no real impacts but a more or less smooth movement. World class cyclists burn up to a whopping 8.000 calories during a stage.
I think you missed the mark here. If you do HIIT on a bike you can push more power (without nearly the impact) than you can unless you’re sprinting to the max up a hill while running. I’m a spin instructor and a runner, and I push much more power on a bike in a HIIT class unless I find a mountain to run up. I do think you’re right about how you need to use more of your body to run, I just do t think it’s as easy to hit the same intensity for the same duration without destroying your body like you can on a bike.
Been doing both a lot, I feel like biking targets the fat burn zone heartrate way longer than runs
I can say from experience that running really cuts up the whole body. I never looked better than when I was running routinely. As with any exercise you gotta get over that mental road block. It takes time and discipline.
Yes, sir. And, if you can't run, cycle. If you can't cycle, try HIIT.
I've noticed my breathing is strengthened as I do cycling. It gets my breathing high, and I can concentrate on taking deep, full breaths while I am cycling more so than when I am running, because cycling is a lower stresser. And this strengthening of my breathing subsequently benefits me when I am running. So, the two forms of conditioning sort of work synergistically with each other. It may be of benefit, once done with strength training, to hop on the bike for 20 minutes, then go over to the treadmill and run a mile. You can get the benefits of all forms of training.
I do both. If you cycle at a higher pace, with incline, you will most certainly drop gobs of weight. I see it all the time.
Your are 100% right when you said "COMBINE"! Thats when i lost the most fat weight. Thanks for content.
Running is what gives me the edge I need to get thru the day. Plus I feel running gives me more of a burn than cycling
The idea that running is bad for your knees is largely groundless. In fact studies have just about definitively shown that running is beneficial to joints and even better for bone strength. I started running at age 16 and now I’m almost 65. I’ve run thousands of miles and I don’t have any issues with my knees.
Most people don't learn how to run when they pick it up so they run on their heels and step wrong in general. Running shouldn't cause harm your knees running with bad form though might harm your legs
There are other considerations:
1. When chronically stressed - running or high intensity may not be best + even detrimental + cause muscle breakdown
2. If the liver isn’t healthy then fat utilization will be reduced or mobilized in unhealthy ways
3. Also true for intestinal permeability - if digestion isn’t optimal, then this can and has created muscle loss, mineral depletion, hormone imbalance (including insulin) and so much more
I lost 10kg in the last 12 months (90kg to 80kg) training for half marathons.
I try to run three days a week(one long 15-20km) one 8km and one interval or 80^ park run. I also try do one gym weight and rowing or cycle for warm up a week to try an avoid injury. Some weeks, I do two runs and gym if I can't get four workouts a week.
I think gym once a week helps with injury prevention and general improving body shape.
Running as technically better for fat loss
if you can handle it but the bike is so much more practical. You can use it to replace a car which is what I have done.
It's going to depend on which you can do harder for longer
I like doing 4-hour rides outdoors at Zone 3 and 1.5-hour rides indoors at Zone 4. I've been riding about 7 hours a week on the average for the last 18 months. However, I wouldn't enjoy anything more than a 15-minute jog. I wish I liked running as much as I love cycling, but at least I have found the love of cycling.
I used to be addicted to running and the runner's high. I can't run anymore, so now I cycle. It is just as good as running and a lot easier on the body. The only negative, in my opionion, is you have to cycle longer to get the same results as jogging.
Lifting weights is always Nr.1 to focus on.
I would never do a HIIT workout on any day, i rather simply do a lifting session wich also increases all good hormones + all muscle building benefits etc.
Cardio always has to be not interfering with my recovery
so either biking or simply walking, wich even boosts recovery and doesnt interfer with the main focus especially during a cut: your weight lifting
Totally agree with you here. Running is risky for various reasons.
Your videos always give me the motivation to get off my ass and go work out like rn🔥
Running and bicycling are high impact on my knees - rowing is best for me and, yes, you can do HIT. I do it everyday and it utilizes the whole body without pain.
I've run all my life starting in high School and has kept me in great shape. But as I got older,for the first time started feeling it in my knees and ankles. You don't think about how how important it is to have good knees and ankles in everyday life until they start hurting. My suggestion run like the wind when younger and when you get older maybe combine them by doing wind sprints for hiit and switch to less impact like cycling and swimming for your longer-term conditioning
Have you looked into the stuff promoted by Kneesovertoesguy?
The problem we not talking about is how much is too much exercise and it's impact on the heart. Yes it's a real thing. Ppl develop heart conditions (large inner or outer hear muscle) which can lead to sudden death. My advise go yo a cardiologist or a pulmonary cardiologist before doing any kind of training. Ppl should be doing that anyway atleast once or twice a year
Running kills my knees and I suffer sciatica at age 30. Cycling for me
You can do cycling intervals and it will get you closer to the running state.
@@mtnbikertaz I alternate between the two
Work on your technique.
@5:12 Thank me later
Thank you so much for all your help!!! I’ve been following your guidance since 2017 and Fasting and low carbs have changed my physique. I’m 52 and I was able to recomp. I have more muscle than when I was younger. Last year I started running again. I would love to hear more about what you do as far as long distance running and fasting.
I’m afraid to fast on running days because I don’t want to lose my hard earned muscles.
I love your new cook book and ordered your IT book.
If you have a lot of muscle like me, i can say running will stress your system and tire you out much faster
I usually just do 15 minutes of moderate running and right after about 30 minutes of fast pace cycling. My weight was around 308lb (140 kg) when I first began and now after around 6 months I am at 255 lb (115kg). My height is 6'2 just for reference. But if I had to choose I would definitely prefer cycling over running.
Did you control your calorie intake when losing weight ? Or was it purely cardio? How many calories did you eat ?
@@JitinMisra yeah I started eating better. I am doing a simple low carb diet. I used a calorie counter and had to eat around 3800 calories to maintain my weight and eat 2800 calorie to lose weight. Eating less made me lose a lot of weight by itself.
@@Exorgen how tall are you and did you use a TDEE calculator to figure out your calories ?
I personally can’t run for ages, BUT got into a social Netball team to get my HIIT (go hard) but nothing beats cycling, everything from a long adventure, hour intense session or even commuting.
For the HIIT its about 15mins average per session and only 3 days a week.
The HIIT intervention participants trained 3.3 ± 0.7 d per
week, for a total of 95 ± 46 min per week. MICT participants trained 3.7 ± 0.9 d per week, for a total of
158 ± 46 min per week.
I’m a big guy, I’ve struggled with fat loss since I was a teenager. I’ve tried running but like many other people have said, the impact hurts their knees. Unfortunately I have two bad knees as it is, surgery on one. My question is, would an elliptical be very similar to burning visceral fat as if you were out for a run?
Great video, have they done with this ROWING!! That would be interesting!
Dr. Sten Ekberg, another big TH-camr and functional wellness guru scared me by saying that all the endurance training I’ve been doing for years was not a good idea. And Ekberg was an Olympic decathlete. I stopped my long runs, for awhile, but then I did more research and found endurance training has a very positive effect on insulin sensitivity. Thanks for reinforcing the idea that running is good for you.
Listening to a cardiologist study they say too much hitt causes a fib an enlarged heart muscle. He said 90 minutes at 60-70% of max is the best for your heart! What’s your thoughts???
Atrial fib comes from the right atrium, most strenuous exercise effects the left ventricle. I worked in a cath lab with numerous cardiologists and none ever mentioned what you stated.
One of the issues with cycling is that you're seated, so lower blood flow to the lower extremities. And it's much harder on your lower back and posture. When I see bikers with their backs hunched over to "go faster" and be more aerodynamic like racing cyclists, I cringe at the curve in their back. It alwyas looks so unnatural to me.
Also, remember, bicycles were originally invented because it was easier and more efficient to travel on a bike than walking. People liked bicycles so much because it made going from point A to point B EASIER than walking or running, in the days before cars. So yeah, of course running wins in the fat burning debate.
From an article by physical trainer Kathleen Trotter:
"In essence, cycling is sitting and we all sit way too much.
Now, obviously this is slight hyperbole. Cycling and sitting are not one and the same; cycling strengthens your cardiovascular and musculoskeletal systems, whereas sitting destroys both.
The problem is that cycling and sitting cause similar muscle imbalances; a rounded-forward posture, a "stuck" and rigid upper back and tight hips (particularly hip flexors). I am a great example. As a trainer, I don't sit as much as the average person - my job is fairly active - but because of the amount of hours I cycle, if I am not mindful, I still round my shoulders forward slightly."
Exception indoor cycling routines that have you in and out of the saddle adjust the resistance as you go
Really nice info👍
Would love to see comparisons between mountain biking vs running or elliptical with arm movement vs running!
mountain biking hah 50% of it is rest down hills
@@Noneofyourbusiness-rq9jq you’ve never been mountain biking…. It takes 10x as long to go up then it goes down…
WOULD BE INTERESTING TO COMPARE SWIMMING, WATER RUNNING OR TREADING, WATER EXERCISES TO LAND- BASED RUNNING, EXERCISE, ETC. WHEN IT COMES TO FAT BURNING. DOES THE COOLER POOL TEMPERATURE AFFECT BROWN FAT CONVERSION...?
Would be cool to measure normal typing VS ALL CAPS
I choose cycling because I saw what running did to my mom's knee and how much pain she endured. I recommend cycling (not spin cycling) it's fun, enjoyable and safe for your knees.
What's wrong with spin ? In moderation its fine no ?
@@Zeno7741 It's fine, it's just that I get bored quickly due to its static nature and lose motivation. If spinning is your thing, please just go for it.
So overall would you recommend doing 25-30 min weights and hiit training over doing 60 minute boot camp style training?
Recovering from a severe ankle sprain. Love running but looking into cycling as the alternative because since my injury I've put on some weight...😖😭
For me, riding a bicycle was the go to for me, I used to live in SILICON valley and I used to do a lot of my riding in the mountains, to the east was MT Hamilton to the west was the Santa Cruz mountains, most of the time I opted for Santa Cruz up and down HWY 9, my rides from start to finish was all out from the flats then over the mountains to the coast was roughly 90 miles round trip, if I can do this ride one way to SC in roughly 2 hours then I'm good. I've been riding bicycles for well over 45 years and was always to very good condition, one time I was about to hit 220 lbs I decided that I wanted to drop off to 200, in 4 weeks of intense riding I dropped to 190, my cardiovascular is very good and my lung capacity is SUPER HUGE! I'm also going to the gym 8 to 9 times per week, different strokes for different folks.
Unfortunately I had to give up my stationary bike, which I loved, due to bad back pain. Running, yoga and weights for me...
You can try recumbent stationary bike....... I had same issue..... Problem solved.
All the Best...
You do consistently do excellent work. / Got a bicycle in trade today having lost my truck to the vagaries of East Texas . / I've been walking to the stores since and it is beneficial but is tedious after a while. I'm 68 and the concussive effects are noticeable. / I ran track and X-country in school and at West Point (we ran quite a bit anyway as a matter of course) intramurally. / I'm near the bottom of a healthy BMI scale owing to intermittent fasting in '23 so stamina is my goal.
What an excellent video, Thomas! THANK YOU!
Was a long distant runner for 25 years but the knees started barking and switched to biking. Miss running so much.
20 mins of hit - 8 sec hit/15secs recovery for 20 mins, 3 times per week isn’t super easy.
For people starting out, why wouldn’t they do 5 sessions of steady state per week for 40 mins and as they increase their fitness, they include “HIT” combination of both… this way could be better.
Now cycling vs running, 85% of max heart rate isn’t the way most people cycle, it’s the way you race. People who cycle traditional ride 2-4 hours at 60% and have periods of effort that feels like “hit” - don’t think the “study methodology” is right, just my view.
Vs. Rower? Please address!
Knee surgeons wants You running instead of cycling so they never run out of happy customers 😅
I always burn more calories per watch and chest strap when I run. It takes me twice at long on a bike but it is nice to be indoors when it's hot in summer.
Great info! Running has always been my go to Cardio workout - I’ve pretty much been in maintenance mode for the past few years (182 Lbs. at 5’9”), but since I started running regularly again 2 months ago, I am now down to 171. I’ve actually been at that weight for a month, but the running (just ran a total of 36Km for the week), combined with 2 resistance training workouts each week lets me know that that the fat is coming off and muscle is taking its place. My upper abs are already starting to peek out, and I barely have love handles to pinch anymore!
Of course, this is all going with a high protein diet; keeping the carbs/sugars down has definitely been a part of my strategy as well. Good to see I’ve made the right choice all these years. At 57, I definitely don’t have the pace I had 20 years ago, but I’ll take the 6’40” per Km pace (over my 9K run this week) any day. I’ve always had strong legs, since I played Baseball for many years as a Catcher. Adequate stretching before/after, combined with at least 8 hours of sleep a night do the trick! I just did 7/8K runs on back-to-back days, and will probably run 12 on Sunday!
Question- What’s the most effective form of training for fat loss? .. Running or Cycling??
Answer- Boxing!
Call me grandma at 40, but I love anything low impact. Cycling for me please!! I love to HIIT in my soul cycle class. Makes my day 🤓🤓🤓🤓
No grandma but smart !
I mostly cycle, but only because my knees and ankles take it much better than running. And although running gets more fat burning done, I do decent living in a hilly city. I am also able to do much longer sessions on my bike than running. I would struggle to do more than 30-40 mins of running but a bike ride of 1-2 hrs is very doable, at least for me
ty Thomas! you have endless good video topics
I love Thomas and wish he could be my personal trainer. I am 59 years old but I know he is to busy. But I love Thomas and respect him so much.
Best change I made was to start running on the beach. So much easier on your knees.
Yep this is so key along with everything concerning diet and timing....an area in fact I should pay more attention to but it is also important to know our limits and at the moment I have recovering knees from a previous activity and so I will have to enhance the exercise, HIIT and continuous part to burning visceral fat when I am well rested and ready to be beat up again, like most things it's a process...thanks for today's motivational reminder and area of focus.
I've been running and cycling on and off for 30 some years and only recently have found out about zone 2 training. essentially you need to run/bike slow enough not to go above your zone 2 HR. training in 1/2 is supposed to burn fat, 3 is useless and 4/5 is sugar. did the study take that into account?
What about indoor cycling. Routines that have you in and out of the saddle? Adjusting resistance? HIIT ROUTINES. Is that included in the research?
This is a long winded way of saying that cycling is a more efficient means of transportation than running which is why bicycles were invented in the first place. Exercising for fat loss is all about being as inefficient in your movement as possible such as sprinting really with weights attached, while running uphill, against the wind.
I even believe intense serious jump roping might be more effective than cycling.
Thomas, thank you for this. Could you compare indoor rowing to these as well? I would think for a low impact, total body workout, rowing would be the king.
this answered a question i have been tryna work out for a few months now. thank you
Cycling gets me a great workout without the wear and tear. 1 hour of tough cycling feels alot better then 1 hour of running. Recovery time is way faster.
Neither running, nor cycling are means to "lose fat" they are means to cycling and running, which are great and important things to have in your lives.
Eating on the other hand is a means to increase and decrease body fat
I've been doing the elliptical and running for my cardio for a while now, tomorrow I'm fasting and trying the cycling machine at the gym!
Every time I do cycling in the stationary bike, I get a wierd a pain underneath my sternum bone. Like in the stomach but it's not the actual stomach... it seems like a a vein or a muscle strain...has anyone else had have that problem?
I haven't, but it might be a good idea to reduce your overall output and review your form for a while. If all is good then I'd probably double check with your doctor.
I burn 3000+ calories on stationary bike everyday as it shows
@@marka8474 I did told him a year ago and he said it could be the gallbladder, but after various tests the gallbladder was normal.. since it's slightly in the left side not the right ...he said ,he dosen't know..but yeah I think it's my form...my low back also gets sored..
@@clerede6382 I used to only burned 1,000 in 80 minutes...but I mixed my workouts with jumped rope
What about stress cortisol when running leading to fat storage ?
Running can be really hard on the knees if a person is overweight.
Lose weight and cycle until you get to a weight that is comfortable for you can lift weights and build muscle while adding bike rides for cardio since bike riding won’t hurt you like running will you can train everyday and it will tone your legs and condition them for when you do decide to start running
@@TheRealSupremeBape Thank you!
Go to 4:30 if you want him to start getting to the point of the video.
I always had a love for mountain running and step/hill sprinting but I noticed my legs began to get really heavy and knees started to crack so I started rowing and been doing that for 6 years now and if I was to compare the 2 the running was definitely more of a challenge and fulfilling but the rowing has done my body more good in the way my joints and legs feel alot more healthier and my heart rate is even lower than when I was mountain running, even though it doesnt feel as strenuous I feel its definitely a more demanding workout and overall you burn more calories rowing than running or cycling cause you engage alot more muscle groups at once and muscle burns fat in the long run
We need some videos with workout recommendations for people with bad knees and bad backs
I ride a bike 10 miles every day, and to be honest have never lost weight by cycling.
But jogging is the same havent lost weight either. Yet sprinting is the only thing that i can lose weight with.
I ride a bike 50-60 miles every day and lose weight. I think it all depends on how long and how much you ride.
@@clerede6382 true, but you would have thought i would have lost some. 5 miles to work one way and 5 miles back. 6 days a week for 9 yrs. probably my body is used to riding.
From my time in the army years ago I can say a few things for certain. Running sucks. Drinking water and driving on is easier said than done, and no..... ibuprofin is not a solution to messed up knees and shin splints.
I find running more mentally taxing, therefore it works out my mind better by pushing through it but cycling is best due to injuries if you have bad running form.
I like running and jump roping. They are my favorite cardios
I ran for years, and stopped. Foot sprints are awesome and biking is amazing for stamina.
Thomas!!! My guy
Thanks for this breakdown
I turned to biking & a pure veggies diet when I turned 40
Thank for the complete dissection of what has been on my mind, due to my love of running, BUT given my decay of my knees, biking has been a beautiful relationship with my joy of wellbeing
Tnx for the vid !!!
Variables but guessing cycling... Interesting video and with trailing running and trail biking....somehow, I always feel like I am getting the better deal and safer-more relaxed-Enjoyed the video.
Trail runner/hiker here.
Amazing video
I've been thinking of getting a treadmil or an at-home bike.
Thank you for helping me making a informative decision.
What did you get?
yes running destroys your joints but cycling doesnt
Wchich is better for heart health i.e bringing resting heart rate down?
What about jump rope vs cycling?
can i run for an hour? yes. can i do it everyday? no
Can i cycle for an hour? yes. can i do it everyday? yes
ya boy has bad knees haha
Not all cycling is the same. Example one of my bikes is a fully rigid single speed mountain bike. You really need to pick good lines on the trail and stand a lot when climbing hills. It is more of a full body workout vs. spinning on a road bike. It’s name is “The Punisher”😁
Running is good if you are busy and want a quick workout. Cycling is better for those days where you have time and can spend 2+ hours on cardio.
cycling is more gentle on my knees than running
Running will work sub 50. When youre 60 like me cycling is king. Its kinder to the legs. And can sustain longer sessions. For greater calorie counts. Walking and cycling are both great....
Running is great if you can do it. Unfortunately my janky left foot put a stop to that. I LOVE road cycling but I miss the runners high, especially on long runs. No way can you zone out on a road bike.
How does rowing or swimming compare as well? I also have seen different data on fat burning and intensity. My understanding was that as your intensity increased - like in HIIT or around 85% - that you are burning more sugar vs fat?
What are some good forms of H.I.I.T. for someone in their 60's with balance issues, and Nerve damage in their legs, and feet?
Just bike
@@skywatchers9675 But I want the max fat burning effect of running. Also, I don't have access to a bike - esp with gyms being closed due to covid. Thanks though.
you can buy an assault bike for your home, which is a stationary machine that uses arms and legs, very good for HIIT.
@@cherryl225 Thanks Cherryl; I'll look into that. 😀
I tried HIIT in my 60’s, had to quit because it was too stressful for my old body. Now I do regularly do stretching (including calves and feet), light weights and steady cycling with a few days to recover before doing it again.
Weightlifting is a better alternative. Muscles use fatty acids at rest the amount of fat you will burn in a one hour session is nowhere near as great as the other 23 hours. Best to increase metabolism rather than decrease it.
Hi, Is fasting started after the last bite? Thank you. Please answer
Cycling is lower impact on your knees.