Which is better, a treadmill or an exercise bike for weight loss?

The goal is to lose weight

If you need to lose weight, increasing physical activity is a must. And the more muscles are involved, the more calories the body will burn, the more fat will be burned during the exercise. Running and cycling are excellent choices in this regard.

Both types of activity are aerobic, that is, they increase breathing speed and increase air consumption. At the same time, oxygen enriches the blood, the pulse accelerates, and the blood circulates faster. Metabolism accelerates, fat deposits are processed into energy. As a bonus, you also get a better functioning cardiovascular system.

Exercise bike

An exercise bike is a sports unit that simulates cycling. Basically, it creates a load on the leg muscles, as well as the buttocks. The back, arms and some other muscles of the upper body are practically not involved in training - unlike riding a real bicycle, where they are subject to additional stress (due to the need to keep a moving vehicle in balance and control it).

The effectiveness of training depends little on the functionality and technical characteristics of the exercise bike itself. Of course, high-end models support additional inertial load, which acts like weights on the legs. However, in general, the effect of training on different models of exercise bikes is the same.

The exercise bike is also a complete cardio machine. When exercising on it, a load is created on the cardiovascular system and respiratory system. Thanks to this, the overall endurance of the body increases, health and immunity improves, and metabolism accelerates. Of course, cardio training on a stationary bike also helps you lose weight by speeding up the burning of fatty tissue in the body.

Overall, the exercise bike is very well suited for use for maintaining fitness, overall health improvement and minor weight loss. It is characterized as follows:

1. Has a noticeable positive effect on the respiratory system

   , cardiovascular system and other internal organs and systems. In fact, it is a cardio exercise machine, since it involves aerobic and (at high intensity exercise) anaerobic exercise. Improves overall health, strengthens the immune system;

2. The main load is directed to the muscles of the legs and lower torso

   . The muscles of the back, abdomen, chest and arms are practically not used - and therefore require additional training. But thanks to the load on the muscles of the legs and hips, the exercise bike will help in modeling the figure - for example, in creating elastic and toned buttocks or chiseled shins;

3. Burns calories at a fairly average rate

   . A half-hour workout at a comfortable speed will help you get rid of about 250 kcal. And if you increase the intensity, you can “burn” up to 400 kcal during the same period.

The relatively average rate of burning kilocalories is compensated by the high comfort of exercise. Training on an exercise bike is not grueling, so you can spend more than half an hour behind the wheel - and feel good all this time. So, most users spend about 45-60 minutes a day or two on an exercise bike. This helps you burn up to 500 kcal per workout and not feel exhausted.

In addition, there is no element of “impact” load in training on exercise bikes. Not only are the muscle contractions not too sharp, but also the weight pressure from above does not appear - the person sits on the seat. Therefore, the exercise bike is suitable for people who suffer from joint diseases or are prone to them.

So, let’s summarize by highlighting the pros and cons of exercise bikes.

Advantages

• High comfort of training. Despite the fact that exercise on exercise bikes belongs to the cardio group, they are not too grueling. So you can spend about an hour and a half and not experience much fatigue;
• Low load on joints. Thanks to this, exercise bikes are suitable for people with arthritis, arthrosis, radiculitis and similar diseases in the initial stages - or a tendency to them;
• Well suited for modeling the figure, helping in the formation of elastic buttocks and “chiseled” shins.

Flaws

• Relatively low rate of calorie burning. With a not too intense, comfortable workout, you can get rid of about 250 kcal in half an hour. Therefore, the speed of weight loss will not be fast enough;
• Uneven load. The main effect is on the muscles of the legs, buttocks and pelvis. The rest of the muscles - on the back, stomach, chest and arms - remain practically unused;
• Good for use as a hanger - and this can stop people with low motivation;
• Since the effect of an exercise bike is practically independent of its functions, choosing a suitable device is not particularly difficult. You can buy any! But for those who like heavy loads, devices with weighting agents, for example, with a flywheel, are suitable. It creates inertial weight, resulting in greater training intensity when pedaling.

Which is better - an exercise bike or a treadmill?

So, the treadmill is good for losing weight and develops all muscle groups - but training on it is grueling, and it is also not suitable for people with joint diseases. An exercise bike is much more comfortable to use, but you won’t be able to lose weight quickly on it, and you need to combine it with other equipment for harmonious development.

But the difference between the two sports simulators does not stop there.

In general, both exercise machines are suitable for maintaining a healthy lifestyle or fitness. The exercise bike impresses with its comfort, but for harmonious development you will need to combine it with other equipment or activities that stimulate the muscles of the back and arms. A treadmill will be extremely useful for losing weight, but it is worth considering the impact load on the joints and the general grueling nature of the workout.

Features of the exercise machine - treadmill

You can buy a running trainer for home or use it at a sports club. Before you start training, find out if you have any contraindications to running.

Pros of a treadmill:

• The training includes the muscles of the legs and back, abs and shoulder girdle. Such a load will make the body slim and fit;
• easy to adjust the intensity of the load;
• Only beginners and professionals can practice.

Negative points include:

• such training puts stress on the leg joints, especially with heavy weight;
• impact on the knees and ankles. It is contraindicated in cases of inflammatory or degenerative changes;
• This exercise machine is contraindicated for people with flat feet. They do not have arch absorption, so running is not recommended for them;
• dangerous, if you are distracted from the process of running, you can fall. You can’t look around, especially during the first lessons.

If you have no contraindications to running and have good coordination, choose a treadmill.

In half an hour on a treadmill you will burn 350-400 kcal.

Brief characteristics of both simulators

Initially, each of these simulators was not part of the fitness industry at all, but was part of the penitentiary system, that is, it was used in prisons and other spaces where prisoners were serving time. In particular, various convicts pedaled like an exercise bike and thereby performed some useful work by running the mechanisms. Outside prisons and other correctional institutions there were also similarities, but people were rarely used there, for example, at the Ford plant, conveyors used to be driven by draft animals that walked on something like treadmills.

Over time, many physiologists positively assessed the effect of aerobic exercise and prototypes of modern simulators began to appear, but they were mechanical. Ellipsoids, exercise bikes and treadmills with electric motors and an active computer control system began to appear relatively recently.

Now these machines are actively used in the fitness industry and generally have similar functions:

• cardio training;
• increasing endurance;
• disease prevention;
• restoration processes;
• lung training;
• normalization of body weight;
• sports achivments.

In fact, the features of any aerobic exercise are listed here; the simulators listed below are simply the most common ways to obtain these loads, since they imitate completely natural (bicycle to a slightly lesser extent) methods of movement.

Generally speaking, the cost of each exercise machine is almost identical , only the upper limit for treadmills is slightly higher, due to the availability of professional equipment for fitness centers. Although there are also expensive exercise bikes, for example, vacuum ones for professional athletes.

Comparison in tabular form

It is most convenient to consider this comparison in table form.

Even from this small comparison, it becomes clear which simulator is better for different tasks and conditions; then we will consider the properties of each option in more detail.

Features of the exercise bike

The exercise bike smoothly distributes the load on the joints, there is no impact. Therefore, such a simulator is suitable for almost everyone. It comes in two types: vertical and horizontal.

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• On the vertical, the pedals are close to the seat, the seating position is similar to a bicycle, you can hold on to the handlebars or not.
• The horizontal pedals are pushed forward, the amplitude of leg movement resembles a pedal boat. You twist them while leaning back. In this position, the muscles of the abdomen, sides and back are more loaded.

Let's look at the advantages of an exercise bike:

• pumps up the legs, buttocks, abs and back;
• does not overload the joints of the knees and feet;
• no impact;
• relieves the lower back;
• non-traumatic, difficult to fall from;
• You can combine the activity with watching a movie.

What muscles are used during exercise on an exercise bike
? It is difficult to find any disadvantages of an exercise bike. The only thing that is required is regularity of exercise for results. Having an exercise machine at home will not remove kilograms without your efforts.

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In half an hour on an exercise bike, 260-300 kcal are burned, this depends on the intensity of the workout. Slightly less effective than running.

Types of exercise bikes, advantages and disadvantages

A sports exercise bike is a stationary structure that, depending on the method of fastening the seat, allows you to exercise in a sitting or reclining position.

Vertical

In a classic (vertical) “health machine,” the pedals are placed directly under the saddle and, in most cases, there is no rear support. The projectile is compact in size, and its low cost makes it quite affordable. Not only does it help fight body fat, but it also helps strengthen the abdominals, glutes, thighs and calves. However, prolonged high-intensity training can build up tension in the neck, back, and arms, as well as increase stress on the lower back and knee joints. This circumstance is often emphasized by participants in medical forums discussing the topic “Exercise bike or treadmill.”

Horizontal

In horizontal designs, the pedals are placed forward, under the steering column. Unlike their prototypes, they have a comfortable backrest and side rails. Consequently, they allow you to unload the spine and reduce the load on the knees. This is a significant advantage for people with excess body weight, high blood pressure and musculoskeletal problems. The disadvantages include impressive dimensions and a far from cheap price. In addition, according to experts, training on horizontal devices is less effective than on vertical ones. As a result, they are often used not for burning excess calories, but for rehabilitation purposes.

What to choose

A treadmill or an exercise bike - of course, you need to choose what you like best and what won’t harm your health. In terms of efficiency, running training will burn more calories. And if you have a healthy back and leg joints, choose running. A gorgeous, toned figure will be the reward for your efforts. Beginners need to be careful when mastering the treadmill so as not to fall and get injured.

But, if your leg joints or back are not entirely healthy, you always have an alternative to running - an exercise bike. You can train on it at home or in the gym. Spinning an exercise bike is a pleasant activity, especially while listening to an interesting movie.

For beginners, you need to start training with light loads and gradually increase the training time and running speed or pedaling. It is an axiom of any physical activity that it should be a joy and not a pain in the muscles. Keep a bottle of water near you and drink regularly during exercise. This will help your body burn more fat.

You need to exercise at least 30 minutes a day, 3-5 times a week. Effective fat burning begins 20 minutes after the start of the load. With less time spent exercising, you will tighten your muscles, but you are unlikely to be able to lose weight.

But there are tricks in conducting training to increase the effect of the lesson.

Useful recommendations and contraindications

If you need a weight loss machine, you must proceed from your health condition. Despite the general health benefits, each of the exercises provides a different load, and if not done correctly, exercise can be harmful. The specifics of training on each device are as follows:

1. Exercise bike. Strengthens the muscles of the calves, buttocks, and thighs. At the same time it trains the abdominal muscles. Accordingly, fat burning occurs from the abdomen and sides. The figure becomes slimmer and neater.
2. A treadmill is recommended for those with slight excess weight that does not affect the musculoskeletal system of the legs and spine. In this case, a properly selected running pace will help speed up the loss of kilograms. But with a lot of weight, the load will have a detrimental effect on the bones and joints. Classes are contraindicated if there are pathologies of the heart, bones (joints, cartilage tissue), trauma and inflammation, hypertension, flat feet.
3. An elliptical trainer gives a similar effect to a treadmill, but is gentler. Therefore, it has fewer contraindications for use. Heavy people, pregnant and lactating women can lose weight on it.

Which exercise machine is best for weight loss depends not only on its design. Each device will help if your workouts are regular and your diet is balanced. Based on your state of health, then in the absence of contraindications, you should choose the track, as it will help you burn extra pounds faster. In case of problems with joints, you need an exercise bike, and when you don’t want to strain too much or there are serious contraindications, you need an ellipsoid.

During classes it is necessary to observe safety precautions. In addition to disconnecting from the network, you must ensure that access to small children and pets is limited. During storage, you need to firmly fix the projectile so that it is not possible to move it from its place.

An exercise bike, an elliptical or a treadmill - each of the equipment is suitable for training at home. Which will be more useful depends on compliance with contraindications, individual characteristics of the body, and intensity of exercise. The main thing is to choose the equipment wisely.

When choosing a simulator, consider your health status

Observe safety precautions during classes