Detailed comparison – which is better, a treadmill or an exercise bike?

If you don’t have time to go to the gym or go for morning jogs, but somehow need to increase your activity, you should do home workouts. Experienced athletes have tried all kinds of exercise equipment and know what exactly they need. Beginners get confused and cannot understand what is better to buy: a treadmill or an exercise bike. Both options seem healthy, suitable for cardio and weight loss.

Beginners start from their preferences: if you like running, take a treadmill; if you like cycling, take a treadmill with pedals. It is worth paying attention to other criteria: convenience, dimensions, health status, the principle of operation of cardio equipment, muscle groups that are being worked.

Exercise bike training

They simulate normal driving: on a flat road, uphill, downhill. The design is identical to a classic bicycle, they have a handlebar for easy balance, a saddle, and rotating pedals. In many models, the height of the steering wheel and seat can be adjusted individually.

What works your muscles more effectively: an exercise bike or a treadmill? Both cardio workouts involve the legs. The feet, calves, thighs and buttocks are loaded. The difference is in the intensity and goals of the athlete. If running is contraindicated, or for rehabilitation after surgery, cardio exercise bikes are perfect. They are divided into several types:

• horizontal;
• vertical;
• hybrid.

In horizontal pedals, the pedals are built under the steering wheel; they are located at the same height or slightly below the saddle. The trainee half sits, half lies, his legs straighten and stretch forward. The body is lightly loaded thanks to the built-in backrest. Despite the thrifty attitude towards the athlete, active exercise allows you to perform good cardio. Perfect for people of retirement age, pregnant women, or those with knee and joint problems.

In vertical models, the pedals are placed under the saddle, so the body is placed level. The position can be changed - lean forward, it is not necessary to stick to a straight back position. During cardio training, the body is worked out more intensely, the load is distributed along the spine. The back and front surfaces of the thigh are well worked out.

Hybrids combine both options. The pedal set is located under the steering wheel, but the seat height can be adjusted: raised or lowered. Useful for mixing workouts, alternating high and low loads.

Features of the simulators

Exercise bike

As you know, an exercise bike simulates riding a bicycle. Why a bicycle is better or worse than an exercise bike, read here.

To create the desired load when pedaling, different methods are used, let's look at them.

In the simplest mechanical models, a belt or pads are used for this. The belt is placed on the flywheel and, using a special regulator, is pressed against it, which increases the load on the pedals. Here are examples of belt trainers:

In a block simulator, special blocks slow down the flywheel, which also creates resistance and makes it difficult for the pedals to spin.

Such simulators do not require a network connection; they work autonomously. Their price is low. But at the same time they have only a minimal set of functions. They work noisily, and at high speeds the belt sometimes slips.

In a magnetic trainer, the load is created using magnets. They are located in or outside the flywheel, which creates a magnetic field. With this type of load regulation, the exercise machine does not make noise and its movement is smoother. Below are magnetic simulators:

The most modern models have an electromagnetic load type. It is designed in the same way as a magnetic exercise machine, only the load in it is regulated using an electromagnetic field. This type of simulator requires a constant connection to the network. But in this regard, it has many additional functions: different types of training programs, sensors and a large display. But the price of such simulators is much higher, here are electromagnetic cycles:

Exercise bikes come in different types: mini models, folding, vertical and horizontal.

Small models do not have a steering wheel and a seat; in fact, it is only a pedal part. In view of this, as you can see, the price of such simulators is lower.

Folding, as the name implies, can be folded. Such simulators have a limited set of functions, but can boast of small dimensions.

The vertical trainer is similar in appearance to a regular bicycle, while the horizontal trainer has a slightly changed structure. The most common are vertical models. They have higher efficiency and lower price. Here are examples:

His pedals are placed forward under the steering wheel, as a result of which the athlete seems to be sitting on the floor when exercising on it. This significantly reduces the load on the spine and joints. There are also hybrid models that transform from vertical to horizontal and back.

Advantages and disadvantages of an exercise bike

What will help you lose more pounds: an exercise bike or a treadmill? Both tools are useful for losing weight. If the goal of exercise is to get rid of excess weight, then bicycle lovers choose the first option. It’s more familiar and allows you to stay in shape all year round, especially when it’s raining and icy outside. Other advantages are:

• versatility - can be used at any age, regardless of physical fitness, even during rehabilitation;
• low risk of injury – it’s difficult to fall or sprain your ankle when sitting;
• fewer weight restrictions;
• there is no shock load - protects weak knees, joints, spine and fragile veins;
• working out the legs - thighs, buttocks, calves and shins are tightened;
• almost silent - you can practice at any time, even at night;
• small size - will fit into even the smallest rooms.

Users positively rated both the exercise bike and the treadmill - reviews show the good effectiveness of the cardio machine in increasing endurance, developing the respiratory system, and reducing body weight.

There are also disadvantages:

• the upper muscle group – back, shoulder girdle, arms – is not pumped;
• few calories burned - compared to other exercise equipment;
• the load remains on the knees - you need to carefully select your posture and speed. An exercise bike is good to use in combination with other exercises.

It is often chosen because of its low cost and small size.

Consider your physical fitness

Treadmills simulate walking on flat or inclined surfaces, so some load is transferred through the legs to the spine. People who have no problems walking usually do just fine using a treadmill.

People with special conditions of the spine or lower extremities may prefer an exercise bike as cycling reduces the stress on the ankles, knees, hips and spine. At the same time, due to the fact that the user is in a sitting position, the bicycle is a relatively sedentary exercise machine.

Exercises on the treadmill

The cardio machine imitates natural movements: normal and fast walking, jogging and long distance running. Some models change the angle of inclination, adding complexity to the exercises. The SWAT treadmill, like the SWAT, Sole Fitness or Proxima exercise bike, increases a person’s endurance, strengthens the cardiovascular system, and helps make a slim figure.

The design includes a display with settings, a moving canvas, and handles. The modes are designed for beginners, intermediate and professional athletes. They can be switched during training, to practice more varied and more effectively. If you want to choose a universal exercise machine for family fitness, treadmills are ideal.

Models are divided into mechanical and electrical. The mechanical belts are moved by the trainee himself, set the speed independently, and change it at will. In electric ones, the driving force is an electric motor; it adjusts the blade to the set mode. A treadmill for home, like an exercise bike, is identical to models from the gym - the same functionality, principle of operation and modes. Homemade varieties are not made simpler and more pared down, so you don’t have to worry about the usefulness of the classes. But at the same time, home models have a better shock absorption system, which reduces the load on the knees and joints.

What are the benefits of an exercise bike?

Even before it became one of the most popular exercise equipment in fitness centers, this sports equipment was used for therapeutic exercises in medical health centers. The benefit of an exercise bike is that it strengthens:

• heart;
• lungs and bronchi;
• abs, legs and buttocks.

With proper distribution of the load during intense exercise, a person receives effective cardio training, which is necessary to restore health. In this case, you need to choose a mode that allows you to exercise at a slow pace. In addition, the projectile helps develop endurance, burn excess calories and lose weight.

There are several types of devices that simulate cycling - mechanical and electrical. According to the position of the body on the exercise bike, they are divided into:

1. Horizontal. Their seat is low. The person stretches his legs forward to set the device in motion.
2. Vertical. The pedals are under the seat. It is more difficult to twist them and the load on the spine is greater.
3. Combined. They combine the functions of the two previous types and can be transformed.

Advantages and disadvantages of a treadmill

The task of the simulators is to use the maximum number of muscles. The legs are fully involved, and along with them the back and abs. If a person uses his arms to work, the load also goes to the shoulder girdle. When running, the heart becomes stronger, blood flows faster through the veins and carries oxygen, fat deposits are burned and mood improves. Even regular walking can disperse lymph stagnation, eliminating swelling.

Advantages of the simulator:

• development of muscles and endurance;
• variety of modes - it is possible to set the pace, speed, incline;
• improved balance – stabilizer muscles are strengthened;
• naturalness of movements;

If the goal of exercise is to become stronger, to compensate for a sedentary lifestyle with any activity, you can buy a treadmill or an exercise bike, choosing according to personal preferences. If you want to use your body to the maximum or return to recreational running, you should purchase running machines.

It is worth highlighting the disadvantages:

• joints, knees and spine experience severe shock loads;
• noisier to use;
• not suitable for recovery from injury.

If you have problems with the respiratory system and musculoskeletal system, it is recommended to use a cardio machine only after consulting with your doctor.

Pros and cons of an exercise bike

The positive thing about this machine, of course, is the ability to get active aerobic training indoors. However, when compared to a treadmill, an exercise bike still does not completely imitate the original activity, that is, riding a bicycle. The exercise bike uses mostly only the lower body, although the arms and shoulder girdle also work on the bike.

Let's consider the main advantages of choosing an exercise bike:

1. greater accessibility - we are talking about accessibility for health reasons, since people with significant stages of varicose veins or obesity can ride an imitation bicycle, and in general, an exercise bike is a more optimal option for those who do not have any sports and physical education experience;
2. high safety - in order to fall off an exercise bike you need to try a lot, and the joints here are not subject to significant load, since they are always in action, but do not receive a one-time shock load, in general the exercise bike is one of the safest;
3. variety of models - it is difficult to offer something new structurally for a treadmill, while exercise bikes have a huge variety of models, for example, there are low-positioned seats, where the load on the spine is almost completely removed, there are compact and large, expensive and affordable models of exercise bikes.

Now let's look at the main disadvantages:

1. narrow load - in fact, on an exercise bike you only train your legs and add cardio and lung development, of course, thanks to this, blood circulation generally improves, the body is cleansed of toxins, but part of the muscles do not work, for office workers and any people with sedentary work, again transferring only to the exercise machine is not entirely reasonable, such people (or rather the body of these people) already experience regular pinching of the vessels of the lower part of the body, they need to exercise their own spine, shoulder girdle, relax the collar area, the exercise bike gives such an effect only indirectly and in a small way quantity. However, using a special pedaling technique, you can use this machine to pump up your buttocks and even try to remove your belly;
2. restrictions - they are also present here and in considerable quantities, and in case of diseases of the cardiovascular system or infectious diseases, exercise on an exercise bike is also limited.

As mentioned earlier, there are also health restrictions for exercise bikes. However, this option is more suitable for some situations.

For example, for beginners who have just joined the gym or for those who are starting their own journey of body development at home, an exercise bike will allow you to quickly recover and progress at the initial stage.
In just a couple of weeks you will feel a significant difference in your health and will be able to take on more significant loads. In addition, this option is ideal for athletes as the safest and most convenient way to increase the aerobic potential of muscles. Attention! An exercise bike can be an excellent alternative for people with limitations on a treadmill (for example, the elderly). However, if you have significant ailments, you should also consult a doctor first.

Which exercise machine is better: a treadmill or an exercise bike?

In addition to the advantages and disadvantages of cardio equipment, it is important to know their distinctive features. Let's compare two types:

For those looking for variety in activities, it doesn't matter what to buy. An exercise bike or a treadmill are monotonous, despite the ability to switch modes. Music and watching movies will brighten up your study hours.

How do you know which simulator suits you best?

And yet, how do you understand which cardio machine is best for you personally? Treadmills are more popular, and probably for good reason: they help you lose weight faster by burning more calories, and make it possible to make your entire body silhouette more toned. But the track requires significantly more training from the athlete . Therefore, beginners can choose an exercise bike , strengthen their muscles, learn to breathe correctly, and after that move on to the treadmill.

The treadmill technique, however, is more natural for everyday life . In the end, not everyone knows how to ride a bicycle, many have never even tried - but the majority can walk. So unless you're running, your treadmill walking technique is probably fine. It's another matter if you start running - when running, it is important to hold your back correctly, place your feet, and work with your hands.

The technique of moving on an exercise bike is also not simple - you need to learn to move your legs evenly , without bending your knees outward or inward, press the pedal with the right part of your foot, hold your back, and not make unnecessary movements in your hips.

Which is better, an exercise bike or a treadmill? It's up to you to decide - choose the simulator that you like best (or the one that has the shortest queue at your fitness club).

Advice and recommendations from experts

Buying a simulator is a serious investment, so it is important to familiarize yourself with the characteristics and modes in advance. If you have health problems, you should consult your doctor and find out what kind of exercise is recommended. It is necessary to create a program together with a trainer, otherwise you can harm the body. Don’t forget about warming up and cooling down – warmed up muscles are worked more effectively and are less injured.

The main thing is to choose comfortable shoes. It is advisable to take a new pair, comfortable, with foot cushioning - it will soften the shocks received while running. For an exercise bike, sneakers, sneakers, tennis or cycling shoes are suitable. Shoes should not interfere with pedaling, apply pressure, or cause pain.

During intense exercise, you need to replenish your fluid supply on time. For drinking, clean water at room temperature, without gas and sugar, is recommended. Do not drink in large sips - this loads the stomach and causes a feeling of heaviness.

Contraindications

Contraindications to any cardio equipment include primarily diseases of the cardiovascular and respiratory systems. The fact is that exercising on cardio equipment increases the load on the heart and lungs. These diseases include:

• heart disease,
• tachycardia,
• angina pectoris
• thrombophlebitis,
• varicose veins and so on.

The second risk zone includes people with diseases of the spine and leg joints. During exercise on both of these machines, the load on the lower body increases.

Therefore, people with problems in the lumbar spine, protrusions and hernias, or previous injuries, are better off choosing other types of training.

The third group includes people in the acute phase of infectious and respiratory diseases. This point applies to all sports in general, not just to exercise on a treadmill and exercise bike. During illnesses, the human body is weakened, it directs all its forces to fight the disease, so excess physical activity will draw back all the body’s efforts aimed at fighting the virus.

Well, the fourth group includes people who have diseases that greatly undermine their stamina. The list of these diseases is too long; we won’t list it all. We can only say that if you have any chronic diseases, it is better to consult a doctor before starting training.

Even if a person is completely healthy, it is worth starting the exercises with light loads, gradually increasing them. If you were working out at a fitness club, you could ask a trainer about this, but when training at home you will have to control it yourself.

During training, monitor your well-being. At the slightest discomfort, stop training, walk calmly around the room, come to your senses, and restore your breathing. If such discomfort occurs frequently, consult a doctor.

Answers to frequently asked questions

1. Who is the track suitable for?

Young or completely healthy people in good health exercise on a cardio machine. Excess weight is allowed, the main thing is to choose a machine with a margin of +20 kg to your actual weight.

2. Who is an exercise bike suitable for?

Beginner users without proper training, elderly people. It is used for recovery after a fracture, the appearance of microcracks, and bruises. The minimum load does not affect painful areas.

3. What are the contraindications?

Intervertebral disc diseases, joint inflammation, knee injuries, varicose veins, thrombophlebitis. High blood pressure, problems with the cardiovascular system. In some situations, moderate activity is possible, but training must be coordinated with your doctor.

4. What helps you lose weight?

An exercise bike and treadmill are suitable for weight loss; reviews of cardio exercise in combination with other activities are positive. The first effect appears within 1-2 months. When pedaling, the body burns 500 kcal per hour, and when running – 600-700. At high intensity, the number of calories expended increases.

5. What is better for a small apartment?

The exercise bike has compact dimensions and will fit into small rooms, utility rooms and balconies. If it is important to preserve free space, you should pay attention to this type of cardio equipment. A treadmill requires more space, although there are collapsible varieties that can be folded up and stored in a closet or under the bed.

User weight restrictions

A treadmill can be used by almost anyone, but a bicycle has more stringent requirements regarding the maximum possible weight of the user. Both machines have limitations, but the bike is not always suitable for people with larger frames.

The space between the seat and control panel may not be wide enough for a large person, and the seat may not provide sufficient comfort. In addition, exercise on an exercise bike requires the knee to bend almost 90 degrees, so it is not the best option for people with knee problems.

What is better to choose for classes?

A comparison of the two types of exercise equipment suggests that exercise bikes are generally healthier than treadmills. There are few contraindications for exercising on a bicycle station. Exercises on them strengthen the cardiovascular system, and do not put heavy strain on it, as happens when exercising on treadmills.

Exercise bikes are much cheaper. They are more affordable to purchase. However, their effectiveness is significantly limited compared to running machines. Bicycle stations are suitable for a certain category of people, depending on the purpose of their exercise on the simulator. The same goes for treadmills. To understand what is best for you - an exercise bike or a treadmill, check out the characteristics of the models and determine your goals.

When is the best time to choose a bike station?

This type of exercise equipment is not suitable for those who want to lose weight in the shortest possible time. The exercise bike is recommended for people who want to correct their figure in the leg area. Classes on the unit are suitable for those who want to improve the tone of their buttocks and make them more elastic. Also, a bicycle station will be a good choice for those who want to pump up their legs and make the muscles of the thighs, legs and calves more pronounced.

The exercise bike is suitable in the following cases:

• the need to slightly lose weight for a person with a large build;
• desire to correct problem areas in the thighs and calves;
• the desire to make the abs more pronounced;
• the need for easy pumping and strengthening of the spinal muscles.

A bicycle station can be chosen as an alternative by all those who have any problems with the musculoskeletal system, back, joints and respiratory system. This type of exercise machine is useful for people with cardiovascular diseases, because when exercising on it, the heart muscle does not experience the same stress that occurs when exercising on a treadmill.

When to choose a treadmill

This type of exercise equipment is not suitable for obese people with severe health problems. If a person has diseases of the musculoskeletal system, heart, blood vessels, joints and respiratory organs, then it is better not to use such a simulator.

The treadmill is more suitable for people who are not overweight or who have an average build. Moreover, if a person wants to quickly lose weight, then choosing a treadmill will be the best solution.

The treadmill burns calories faster. In an hour of walking on the exercise machine, you can burn about 400 calories. By actively running, you can get rid of 900 calories. On a bike station, you can burn only 500 calories in a maximum hour of active work. For this reason, a treadmill is much more effective than a cycling machine when a person’s goal is to quickly lose weight.

The treadmill is also more suitable for people who want to shape their entire figure, not just the lower part. When exercising on it, the muscles of the whole body are tightened. A treadmill is the best choice for those who want to achieve a more even and proportional weight loss.

What is an exercise bike

This is a type of sports trainer. It simulates riding a bicycle. There are three types of bike stands:

• mechanical;
• magnetic;
• electromagnetic.

The first type of exercise bike is a belt type. It works by tensioning a belt that wraps around the flywheel. On magnetic bike racks, the load is created by permanent magnets. On such simulators, the load can be adjusted by moving magnets to the flywheel.

Electromagnetic bike stations operate from the electrical network. There are no moving magnets on the devices. The load on the simulators can be adjusted by the amount of current that passes through the electromagnetic winding. This is a more accurate and advanced type of sports training device.

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Who is a treadmill suitable for weight loss?

The treadmill allows you not only to reduce body weight, but also to tighten your muscles. Systematic exercises on it allow you to harmoniously develop the whole body, since almost all the muscles are used during running.

If you want to know which treadmill is better, then you can always use our qualified consulting assistance based on individual characteristics and contraindications.

In addition, you can consult a therapist, since any sudden stress does not always lead to a positive effect. To avoid unpleasant consequences, you need to start your run with exercise or warm-up.

An inexpensive treadmill can replace a wide range of equipment, so it is not only effective, but also economical, since you do not need to purchase other equipment.

Reviews of people losing weight

To decide on its type and design, you can read reviews of those losing weight. Many people who decide to buy a treadmill or exercise bike share their training secrets. The part of people who have already lost weight can help not only with the choice of equipment, but also with the choice of running intensity. Hints and advice from experienced people make sometimes exhausting activities much easier.

Still not sure what to choose - an exercise bike or a treadmill?

Take advantage of a free consultation with an experienced specialist - our managers will select a simulator based on your parameters, based on:

• training goals (losing weight, gaining muscle mass, maintaining tone, etc.)
• your individual parameters (height, weight and physical fitness)
• budget

Our managers also have information on the quality of equipment from manufacturers, as we carefully collect and analyze customer reviews, information from service centers, as well as customer demand.

Consultation is free!

On topic: How to run outdoors correctly

Source: https://mintfit.ru/akademiya-sporta/article_post/begovaya-dorozhka-ili-velotrenazher-chto-vybrat

Description of the simulators

Unfortunately, there is no ideal cardio machine that would suit everyone. Therefore, you will have to make a choice either towards a treadmill or an exercise bike.

Of course, you want to lose excess weight and become healthier as quickly as possible, but remember that the time it takes to lose weight is most often longer than the period of time during which this same weight was gained. What is more effective?

In any case, both simulators have an excellent effect on the functioning of the cardiovascular and respiratory systems. After all, both equipment imitate healthy everyday physical activity. Perfect for those who have been jogging or cycling all summer. In winter, the weather does not offer such luxury, and other winter sports may not yet be fully mastered by you. Let's take a closer look at the principle of the effect of an exercise bike and a treadmill on the body:

• The treadmill moves using a belt on which it is possible to change the incline or speed. If the simulator is electronic, then all the set parameters will be displayed on the display. Advanced models count pulse and measure blood pressure. Shows how many kilocalories were burned during the workout. The speed of the track can vary according to the maximum limit from 12 to 20 kilometers per part, depending on the class of equipment (professional or for home use).
• The movement of an exercise bike is based on the rotation of the pedals. The design is as similar as possible to a regular bicycle. This simulator can be customized “to suit you” by adjusting the height of the steering wheel, seat, and pedals. To increase or decrease the load, adjust the pedal resistance. The larger it is, the harder it is to twist them. In the electric version of the projectile, it is possible to set a program, for example, with interval training (this is what burns fat best), and simulate the terrain.

Which exercise machine is more effective for weight loss?

To burn calories, it is better to use a treadmill, since it works more muscles, and therefore consumes more energy. But an exercise bike is also perfect for maintaining muscle tone.

To improve your figure, the main thing is to increase the amount of physical activity and review your diet. Training should be long, at least 40 minutes. It is advisable that they take place at a constant pace.

But it’s difficult for beginners to train for a long time, so you need to start with 15-20 minutes. During training, do not take on a heavy load, of course, this way you will burn more calories, but after it you will be squeezed like a lemon. But training should not only be long, but also regular. The optimal training schedule would be 3-4 times a week.

At the same time, try to eat right. Divide your food into 5-6 meals, try to distribute them so that you do not eat immediately before training.

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