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Simply put the best exercise for losing weight is the one that expends the most calories. However, this depends on a few important factors - using these references below are helpful to build upon for the best exercise for losing weight.
There are a few caveats that would we would add, such as preferentially using interval training, as opposed to long steady exercise as this has been shown to have improved effects on VO2 Max (measurement of fitness) and increases in metabolism (Helgerud et al, 2007). The following examples of energy expenditure are basic guidelines that could be used to start a weight loss program.
| Activity | Man 83kg (13 stone) | Woman 69kg (11 stone) |
| Cycling Fast | 14 kcal/min | 12kcal/min |
| Running 8min mile | 17.1kcal/min | 14.8kcal/min |
Cycling fast and running expend the most calories, when compared to other forms of activity. WHY?!
Use big muscle movements. Using larger muscles groups like quads and glutes creates greater expenditure.
Exercise at the right level. This is easily done with cycling and running. At least 70% of minimum Training Heart Range (THR), up to 90% of your THR.
Exercise for the right amount of time. The recommended calorie expenditure is 300 to 400kcals per workout. It would take the reference man above approximately 26.5 to 35 minutes and the woman approximately 31 to 41 minutes to expend 300 to 400kcals at running pace excluding any warm up (Lippincott et al, 2000).
Use resistance. Increasing resistance also increase overload of a routine, which in turn results in greater expenditure.
However, to create significant calorie expenditure it is vital to find the activity that you can stay on for the longest amount of time and is appropriate for you.
This may not be either cycling or running and so which exercise is the best for losing weight is the one which suits you best!
Important factors to consider are past and present injuries, your ability at chosen exercise, current fitness level and time you have available.
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Sources: Mcardle W., Katch V., and Katch V. Exercise Physiology. Energy, Nutrition and Human Performance. 4th Edition 1996. Williams and Wilkins.
American College of Sports Medicine’s Guidelines for Exercise Testing and Prescription. 6th Edition. 2000. Lippincott, Williams and Wilkins.
Helgerud J., et al. Medicine, Science, Sports and Exercise, 2007, Apr; 39 (4): 665-71.
Melone, L. CSCS (2014), Prevention.com, https://www.prevention.com/fitness/fitness-tips/a20466850/cycling-is-easier-on-the-body-than-running/ - :~:text=The%20result%3A%20the%20runners%27%20blood,of%20their%20experience%2C%20says%20Dr.
