Exercise bikes vs treadmills: which gives you more exercise and improves your aerobic fitness? Do you have one? best exercise bike (opens in new tab) Also best treadmill (opens in new tab) At home, the truth is that both machines provide an effective way to get your heart rate up, boost your metabolism, and torch calories and body fat.
“These two machines are generally the most popular and common in commercial gyms, home gyms, and classes,” says licensed physical therapist Helen O’Leary. “Both work on the cardiovascular system and can be used for HIIT training or steady-state aerobic exercise that maintains the same pace for an extended period of time.”
Helen O’Leary is a Licensed Physical Therapist and Pilates Instructor/Director. complete pilates (opens in new tab) in London, England. Helen graduated from the University of Birmingham, UK in 2008 and in 2010 she completed the Polestar Pilates Rehabilitation Course. Helen began her career as a professional men’s rugby physiotherapist and started her career at Cirque du Soleil before launching her Complete Pilates. After her 13 years of experience treating acute trauma as a physical therapist, Helen works with clients before and after surgery to optimize their recovery.
But how do they compare? Sure, each has its merits. “Exercise bikes are great because they take up less space, can be used by anyone, improve balance, and have no impact,” he says O’Leary. “It’s great for beginners and helps strengthen your legs. It’s also been shown to improve balance when walking.”
Likewise, having a treadmill is handy. “It’s also great for cardiovascular work,” O’Leary continues. “We spend a lot of time walking, so it’s a pattern of movement that we know and that makes it easier to get into. The surface of the treadmill is predictable.” so you don’t have to worry about tripping.You can control the speed and incline of the incline.Many have pre-designed workouts.If you’re looking to build strength, they also helps with this.
But what do you think the Physio O’Leary is the best cardio machine?
First, we need to understand what we mean by energy consumption. Simply put, it is the total number of calories he expends per day in physical activity and physical function. If weight loss (or fat loss) is your goal, lack of calories (opens in new tab) – This means you burn more calories than your body needs.
One effective way to increase energy expenditure is exercise, What is the best machine to lose weight? (opens in new tab)
A comparative study published in Journal of Strength and Conditioning Research (opens in new tab) We found that running on a treadmill burned 490 to 646 calories per hour, and a stationary bike burned 478 to 628 calories over the same time frame.
However, according to O’Leary, energy expenditure is highly dependent on an individual’s exercise level.
“In a general sense, [both machines] Both are relatively similar in terms of calorie burn,” says O’Leary. “If this is your exercise goal and you don’t have what you need for a particular sport, try doing both and mixing them up.”
Both exercise machines are good for building muscle, but the speed and progression of muscle growth depends on the intensity and frequency of your training.
“On a stationary bike, you primarily work your calves, hamstrings, glutes, and quads to push and pull the pedals. It also works upper-body muscles like this,” says O’Leary.
“The main muscles working on the treadmill are the quadriceps, hamstrings, adductors, calves, and glutes. but at a lower level.
“When you lean forward with the incline, you work a little more, especially your glutes, hamstrings, and calves. When you slow down and get the incline right, your calves work harder. When you’re running, your belly works. It works the obliques and obliques.
“That said, it’s hard to say one is better than the other because it varies from person to person. If you’re healthy and have no injuries or medical conditions, the treadmill can be more difficult.
“But if you’re out of shape, recovering from an injury, have trouble with your balance, or have a health problem that could interfere with your exercise progress, get the support you need at a lesser cost. A bike might be better because you can…in your joints.”
cost and space
Exercise bikes typically have a smaller footprint than treadmills and are relatively affordable.Of course if you want Peloton style bike (opens in new tab) You’ll pay about $1445 for a big TV screen, plus a monthly subscription to online content and classes. Still, you can find stationary bikes that fold up to save space. These are relatively cheap, you can find a basic one for about $200.
For the treadmill, you can also opt for an under-desk version with no arms or handles. Because these, like slim treadmills, tend to be cheaper. However, if you want a treadmill with incline/descent options, the many features and accompanying apps can cost you more, especially if the brand has a cult following like Peloton. expected.
O’Leary told Live Science: “Ideally, they would be on the first floor, or if he is on the second floor, on a reinforced floor. Buy what you think you’ll use often.”
Exercise bikes are good for your joints. They often take up less space and have less impact. But it’s not as effective at improving bone density as the treadmill, and he doesn’t see significant muscle growth with training when compared to running, says O’Leary.
Treadmills, on the other hand, can be used for walking and running in a controlled indoor environment (no more soggy sneakers when it rains!). It can also help with rehabilitation and improve balance and gait.
“You don’t have to run on a treadmill, but remember that a slow, high-incline walk will give you a good workout,” says O’Leary. “Another positive thing is that its impact is great for building stronger bones, which is a big plus if you have osteopenia or osteoporosis.
Still, you can’t go wrong with either choice. “Both machines are a great way to train at home. The main thing is to exercise regularly and do what you love to be consistent,” he says O’Leary. say.
So which cardio machine is better, a stationary bike or a treadmill? “It’s really hard to answer,” admits O’Leary. “For me, if you’re healthy and fit, I’d say a treadmill. It provides a full-body workout and also helps build bone density. It’s a 40% higher risk for osteoporosis (weak bones).” (This is especially important for older women.) The option to train with speed and incline means you get a very good aerobic workout on the treadmill.
“But if I get injured, or have arthritis or pain, I always ride my bike as my first option. increase.
“The main thing is that regular exercise of any kind is important. Any exercise is better than nothing, so if you find something you love, you’re more likely to stick with it.”