Which is better: an exercise bike or a treadmill

How many calories can you spend

For half an hour of jogging (8 km / h), a person weighing 60 kg will spend 335 kcal. If you run faster, at a speed of 12 km / h, 465 kcal will be burned in the same time.

30 minutes of exercise on a stationary bike at a comfortable pace will deprive you of only 260 kcal, and more intense training will burn 391 kcal.

You will burn 15-20% more calories on a treadmill than on a stationary bike at the same intensity.

But this does not mean that everyone who is losing weight needs to forget about exercise bikes. Often, those who need calories the most are better off not running at all due to the strain on their joints.

How exercise equipment affects joints

When the legs touch the treadmill while running, the joints receive shock loads. And this can result in injuries. Especially if the body mass index is much higher than normal or the person has flat feet (a flat foot is not able to absorb a blow).

Unlike a treadmill, an exercise bike does not shock the joints and is therefore suitable for people of any weight.

By the way, even runners use exercise bikes: they continue to train the breathing apparatus and the heart, without killing the knees.

What's best for the heart and lungs

Both the treadmill and the stationary bike increase the body's aerobic capacity (the ability to consume and use more oxygen for muscle work) and strengthen the cardiovascular system. But the track does it a little better.

During running, the maximum oxygen consumption (VO2max) is higher than during exercise on a stationary bike, the heart beats faster. In addition, the treadmill obliges you to maintain the set pace, while the stationary bike allows you to move in a comfortable mode.

To make cycling more effective, try high-intensity interval training. They increase heart rate and VO2max even more than running intervals.

Break your cycling workout into several intervals at different intensities. For example, pedal at a high speed for 60 seconds, and at a calm pace for the next 60 seconds to recuperate. Alternate intervals of 10-30 minutes.

What muscles work

Due to the position of the body and the movement of the arms while running, the muscles of the upper body work, the press and the extensors of the back are strained.

When you pedal, you only swing your legs.

Moreover, it is rather monotonous: there are mainly concentric contractions, when the muscles shorten under load.

Running involves more eccentric contractions. Muscles lengthen during tension, are more damaged, and therefore grow faster. True, after running, your legs will hurt more than after cycling.

What to remember

If you want to lose weight, tone and increase cardiorespiratory capacity, choose the track.
If you have a lot of excess weight, flat feet or joint problems, give preference to an exercise bike.
In cardio, the most important thing is regularity. Therefore, choose the exercises that bring you the most pleasure.
To maximize the effect of your stationary bike, try alternating free pedaling with high-intensity interval training. They will help you burn out more calories and put more stress on your heart.