Spinning vs Running – Which Is Better
Both indoor cycling and running on a treadmill have their advantages, and both go a long way toward improving your cardiovascular health. Many people swear by one or the other. However, depending on your goals, the two exercises are definitely very different and one might better suited for you.
Comparing the Calorie Burn
In terms of calories, a 30 minute treadmill running session at 6mph for a 155 lb adult will burn around 350 calories. The same size adult will burn around 260 calories in 30 minutes on a Spin bike at a steady pace. However, a Spinning class is much more intense so you can expect to burn anywhere from 400-600 calories if you push yourself. That’s a whole lot of calories.
According to Spinning.com “an average 40-minute class at a cadence of 80–110 rpm is equivalent to approximately 15–20 miles on the road.” Spinning on a bike is therefore more likely to burn more calories due to the environment.
Consider Your Joints
Spinning is also much more gentle on the joints. For people who experience ankle, hip or knee pain, running on a treadmill can put great stress upon the areas of the body. If you’re landing heel first, this pressure increases drastically. It’s always important to land with your forefoot first and then follow through with your heel by rolling your sole, otherwise you may develop serious joint injuries. Cycling does not have this effect as there is no impact on the lower body.
The activation of the quadriceps makes cycling on a Spin bike a great way to build muscle on your legs. Many people who frequently compete in bike races have very large thigh and calf muscle. This makes it perfect for anyone from pro football players to normal people trying to improve the aesthetic of their lower body.
Choose the exercise which suits you best. Make sure that it’s something you enjoy and something that you can commit to. Choosing one because it burns 50 more calories over the other, even though you hate it, will mean that you’ll give up after a while anyway. The best exercise is the one that you can do best and do for a long time.
STANDING CALF RAISE – 3 sets of 20 reps
1) Begin by standing in front of a wall or chair with feet shoulder width apart, facing forward. Step up onto the step with both feet, holding on a rail or chair
2) Exhale as you begin rising up onto your toes as high as possible in one smooth motion.
3) Inhale while slowly lowering heels just before hitting the floor to complete one rep.
STANDING CALF STRETCH
1) Stand facing a wall and step your right foot back.
2) Make sure your toes are pointing forward and that the back foot is not turned out.
3) Bend your front knee and come into a lunge while keeping the back heel on the floor.
4) Come into the stretch by lunging forward. Hold for 30 seconds.
5) Release and repeat with the other leg.