Exercise bike vs treadmill. Who will win the battle for the title of best fat burner?

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.

Exercise bike training

Performing exercises on this simulator is accompanied by strong physical stress on the body, and therefore requires regular monitoring of the heartbeat. You should start each workout with a warm-up to warm up your muscles. To do this, you need to do stretching, several squats and bends forward, and also massage your knee joints, since exercises on such a simulator will mainly use the lower limbs.

When choosing a training program, you should keep in mind that it should depend on your goals and physical fitness level. In addition, at the initial stage of using an exercise bike, you should gradually increase the load and be careful when performing strength exercises.

To begin with, it is enough to conduct half-hour training every other day for two months. In this case, their intensity should depend on your age and usual heart rate. On average, it is about 65%. After you get used to this training regimen, you can begin an intermediate program, which involves up to 5 workouts per week.

For more experienced athletes, it is recommended to increase the frequency, duration and intensity of training. So, you need to practice for an hour every day.

In order to achieve the necessary results using a treadmill, you need to follow a number of rules. First, you need to familiarize yourself with its structure and control panel in order to know how to switch the speed mode and inclination angle. In addition, before starting exercises, you should warm up and make sure that you have no contraindications to training.

For training, it is better to purchase shoes that are specifically designed for running. This recommendation also applies to using an exercise bike. You need to start exercising on a treadmill with a 10-minute walk. This rule especially applies to older people or those for whom excessive exercise is contraindicated.

Important: Do not start exercising by jumping on the treadmill while the belt is in fast motion, as this can lead to injury.

You should start the exercises on an empty stomach, before breakfast. However, if this is not possible, then you can move the training to the evening. It is also necessary to take care of hygiene and take a shower after training.

Upon reaching 20 years of age, you can calculate the number of heart beats per minute and determine your pulse zone. To do this, you need to subtract the number of full years of a person from the number 220. Since the effective heart rate zone is 65–85%, you need to multiply the result by 65 and 85, respectively.

To avoid dehydration, you should stock up on water. In this case, it is necessary to avoid drinking coffee drinks immediately before training. And if you feel significant discomfort or pain in the chest area, you must immediately stop the movement of the projectile and stop exercising.

The duration of the first lesson should not exceed 20 minutes. In the future, you can increase the time of exercise. Before finishing your workout, you should slow down the pace of the treadmill to smoothly complete the exercises and normalize your breathing. It is recommended to get off the projectile only after it has stopped.

We will describe the basic exercises, depending on the level of training of the person. A beginner needs to perform the exercises for 1 minute, while maintaining a speed that is 75% of the maximum, but for 4 minutes it will need to be reduced. Such manipulations are performed 5 times over 25 minutes.

Did you know? Australian farmer Cliff Young first competed in the ultramarathon in 1983 at the age of 61 and won it, running 875 km in 5 days, 15 hours and 4 minutes.

At the initial level of training, you need to run for 2 minutes at the same speed and time parameters. This workout involves 20 minutes of walking followed by 10 minutes of running.

For an advanced athlete, you can choose an individual program that allows you to work on different muscle groups to strengthen them.

If you want to simulate moving through mountainous terrain, then after a 5-minute warm-up, set the incline angle to 3-5%, run for 2 minutes. This will allow you to work the muscles of your buttocks and legs.

Benefits of a treadmill

An alternative to running in the park is a treadmill. The same muscle groups are involved, but less time and preparation is spent on training. The benefit of a treadmill is that you can start exercising at any time when you have a free minute. If you need a device that does not put stress on the pelvic bones, then a treadmill or elliptical trainer is suitable.

Sports equipment for running can be electrical or mechanical. The first type of model has many modes, but in order for it to work, electricity is needed. The second one works without being connected to an outlet; you need to stand on the path, grab the handrails and start moving. The speed increases simultaneously with the increase in running tempo. On a mechanical surface, it is difficult to control the number of kilometers traveled and the load on the muscles.

Functions of both simulators

A treadmill is a machine designed for running or walking; it consists of a rotating belt and handrails that allow you to perform the necessary exercises. Its basic functions include selecting incline, decreasing or increasing speed, and training programs.

Did you know? The treadmill was invented in 1818 by English civil engineer Sir William Cubitt. It was designed to grind grain or pump water, and it was powered by prison inmates. Over time, this technique began to be used for picking cotton, crushing stones or laying bricks.

Gradually, American overseers stopped using the treadmill among other backbreaking jobs, such as picking cotton. In England, the treadmill remained until the end of the 19th century and was abolished as too cruel a punishment. The car was almost lost to history. But Dr. Kenneth Cooper demonstrated the health benefits of aerobic exercise in 1960, and the treadmill made a triumphant comeback.

An exercise bike is an alternative version of a bicycle. In addition to the basic functions of measuring speed, time, distance traveled and calories burned, there are additional ones, such as measuring temperature, selecting a training mode, fitness test, etc.

What muscles work on a treadmill?

In the gym, a fitness trainer will tell you who this type of training is suitable for and which muscles are worked on the treadmill. At home, you will have to study this information yourself. The main load falls on the muscles:

• calf;
• gluteal;
• dorsal;
• femoral

If you need to quickly get rid of extra calories, lose weight, or work out your abs, then you will have to use other parts of the body. Modern electric exercise machines with the ability to lift the belt at an angle are well suited for this purpose. Instructors advise moving your arms when running, rather than holding them on the handrails, then the muscles of your forearms are also trained.

How did sports equipment appear?

Many physiologists have noted the benefits of aerobic exercise, and exercise machines have become a part of our lives. At first they were mechanical, the simplest, and then electronic “stuffing” with computer control began to be added to them.

Now it’s hard to imagine any fitness center without them, and we use them at home too. What is their usefulness, what do they all have in common regarding the functionality of use:

• Endurance training
• Exercise for Health
• Preventatively to normalize body weight
• Muscle loads
• Cardio and lung training
• Sports “feats” and rehabilitation activities

Their cost varies depending on what “functional” keys we need, material of manufacture, manufacturer, noiselessness, compactness, etc.

Let's give a comparative description of frequently purchased home exercise equipment: an exercise bike and a treadmill.

Pros and cons of an exercise bike

A consultation with a fitness trainer will help you decide which muscle groups need to be strengthened and which organs should not be stressed. A specialist in the store will tell you where the pros and cons of an exercise bike come from and help you choose one of its types. When choosing a device for home use, you need to take into account all the disadvantages and advantages over other equipment. In contrast, an exercise bike:

• relieves the spine from stress;
• suitable for people of all ages;
• works the muscles of the legs and buttocks;
• takes up little space;
• It's inexpensive.

The main disadvantages of the device:

• you need to study at least 1 hour a day;
• only the lower body works;
• calorie consumption is less than when using exercise machines such as an elliptical or treadmill.

For some, this type of fitness is contraindicated because it is associated with increased physical activity. Doctors prohibit cycling or using exercise equipment for patients with:

• heart disease;
• diseases of the knee and ankle joints;
• tachycardia;
• oncological diseases;
• heart failure.

Which exercise machine is more convenient for home use?

To determine which exercise machine is best for the home, you need to take into account its dimensions, number of functions, material strength, cost, presence of a radio or a special stand for a phone or a cup of water. Thus, to accommodate a treadmill you will need a larger room than for an exercise bike. It is also necessary to take into account the fact that in order to move it you will need to fold or unfold the projectile.

In addition, the treadmill can create noise and vibration, and its moving belt can cause injury. Thus, you should select a projectile based on your individual preferences and goals.

Pros and cons of a treadmill

Before classes, you should undergo a consultation at a medical institution, and only then start training. You need to pay attention to all the pros and cons of a treadmill. Among its advantages are:

• a large number of programs with varying degrees of load;
• strengthening the muscle corset of the whole body;
• improvement of movement coordination;
• optimal calorie consumption.

Disadvantages include:

• increased impact load on joints and spine;
• large dimensions of the structure;
• high price.

It is contraindicated to perform exercises on a treadmill for people with the same diseases as on an exercise bike. Added to this list:

• diseases of the lungs and bronchi;
• coordination problems;
• problems with the spine.

What's best for the heart and lungs

Both the treadmill and exercise bike increase the body's aerobic capacity (the ability to take in and use more oxygen for muscle function) and improve cardiovascular health. system. But the treadmill does it a little better. Physiological responses to treadmill and cycle exercise. .

Fat oxidation rates are higher during running compared with cycling over a wide range of intensities., Differences in oxygen uptake but equivalent energy expenditure between a brief bout of cycling and running. than during exercise on an exercise bike, the heart beats faster Treadmill and Bicycle Ergometer Exercise: Cardiovascular Response comparison. In addition, a treadmill forces you to maintain a set pace, while an exercise bike allows you to move at a comfortable pace.

To make cycling more effective, try high-intensity interval training. They increase The effect of running versus cycling high-intensity intermittent exercise on local tissue oxygenation and perceived enjoyment in 18–30-year-old sedentary men heart rate and VO2max even more than running intervals.

Break up your cycling workout into several intervals of varying intensities. For example, pedal at high speed for 60 seconds and then pedal at a leisurely pace for the next 60 seconds to regain your strength. Alternate intervals of 10–30 minutes.

What to choose: an exercise bike or a treadmill

Often recommendations to start exercising come from a doctor. Before choosing an exercise bike or treadmill, you need to analyze the diseases of the musculoskeletal system and, taking into account the weight and age of the patient, decide on the device. If there are no health restrictions, then running or an exercise bike is suitable for training. When you have a few extra pounds to lose on your thighs and calves, a folding bike trainer is the best solution. It costs less and takes up less space.

Elliptical cardio machine (my choice)

The difference between a treadmill and an exercise bike made me wonder at one time what I should buy. And as a result, I got a compact ellipsoid at home, which I have been happily using for more than 10 years.

The elliptical trainer (an ellipsoid in common parlance) attracted me because it turned out to be a universal unit. It combined many functions and was convenient for losing weight. It was he who, according to all data at that time, was the most effective in terms of burning calories, which means that losing weight with him was not only easy, but it was also good for health.

What functions does it combine:

• Aerobic exercise
• The heart muscle is pumped
• Increased calorie burning
• Protection from injury due to smooth movements
• Can be used for diseases of the spine and joints
• All muscles of the body are worked

It contains the combination:

• Running
• Ski runs
• Walking on the steps
• A ride on the bicycle"
• Adjustment of load, strength and endurance

Main rules of classes

At first glance, it seems obvious that to lose weight and form a beautiful and slender figure, you just need to pedal. However, the maximum benefit from exercise will be achieved with a competent and serious approach, and not with unsystematic intense loads.

The effectiveness of classes depends on the following parameters:

• compliance with technique, body position;
• optimal load limits;
• monitoring indicators;
• equipment;
• compliance with basic fitness rules.

Each of the parameters needs to be considered in more detail.

Technique

A prerequisite for effective training is adherence to technique. Beginners most often make several mistakes when exercising on an exercise bike, including incorrect position of the back, namely its deflection in the lower back. It is important that the back is relaxed, in its natural position, perhaps with a slight rounding of the shoulders.

The benefits of riding a two-wheeled friend

• (calves, buttocks, quadriceps, abdominal muscles, forearms and shoulders) are trained better Firstly, this is due to the fact that the range of leg movements is greater. Secondly, while maintaining balance, the buttocks and abdominal muscles contract. When leaning on the steering wheel and turning, your arms and shoulders become tense.
• More useful for varicose veins and knee problems . Less weight is placed on your feet. The lion's share of the weight falls on the handlebars and saddle. But when the pedals rotate, the blood accelerates its movement through the arteries and veins, and its stagnation in the bloodstream decreases.
• Vegetovascular dystonia . This disease is born for various reasons, but one of them is physical inactivity due to the now widespread sedentary lifestyle. Regardless of the etiology, muscle activity improves the situation.
• Effect on the pelvic area . Blood supply to this area improves. The female sex endures pregnancy and childbirth more easily. Men eliminate problems with prostate adenoma. The functioning of the endocrine glands is normalized, which has a beneficial effect on sex life.
• The lungs expand . Regular pedaling increases lung capacity. Breathing becomes more regular and full, helping smokers cleanse their lungs of traces of the addiction.
• Visual training . The riding speed is greater than the walking speed, which forces the “riders” to quickly peer into the surrounding situation and react adequately to its changes. The eye muscles, on the one hand, tense, and on the other, force the eyes to peer into the distance, then into close objects. As a result, cyclists experience far fewer vision problems than pedestrians.
• Reduces weight . Some people can't bring themselves to go on a diet or cut down on portions. But any physical activity burns calories. Less fat is deposited even with the same amount of food taken and without depriving yourself of your favorite foods.
• Strengthens the immune system . Riding in the fresh air strengthens you, reducing your susceptibility to colds.
• Can be used as a trainer . It is unlikely that you will be able to keep your nerves balanced while cruising up and down the entrance dozens of times every day. And only a select few have palaces at their disposal to clock up kilometers during the day. With the simulator, you won’t be afraid of torrential downpour, ice, storm winds, knee-deep snowdrifts, or the appearance of cars on the sidewalks!

The benefits of walking with your feet

• Gentle on joints . Can be used in cases where cycling is contraindicated.
• Safer . Less likely to be injured.
• No equipment required . The bicycle needs to be stored somewhere, cleaned of dirt, lubricated, and repaired.
• More accessible . More unpretentious to clothing, time of year, nature of the area and weather.
• The blood supply to the brain increases . At the Experimental Biology scientific conference in Chicago in 2017, an experiment was conducted that confirmed the connection between the acceleration of blood flow in the carotid artery and the walking speed of young people. The measurement was carried out using ultrasound. Researchers from New Mexico Highlands (a university in the USA) also monitored changes in arterial diameter. Based on the results of measurements, the level of blood supply to the two hemispheres of the brain was calculated during walking and at rest. Surprisingly, the effect is observed only when the soles hit the ground. At the same time, additional acceleration of blood movement is not observed when rotating the pedals that move the wheels of the bicycle. Scientists attribute this to the absence of vibration waves that arise at the moment of impact and spread through the arteries.
• Helps you lose weight faster . With each “session,” a pedestrian burns more calories than when riding a two-wheeled assistant, which “takes away” part of the work from a person and is more aimed at growing muscle mass. But more calories are spent to maintain the tone of highly developed muscles. Therefore, kilograms disappear faster when walking, although weight loss will have a less lasting effect when you stop exercising.

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

What is healthier: walking or cycling?

“It’s better to go faster than to go slower ,” that’s probably what a person thought when mastering cycling. Gaining in speed, he lost in cross-country ability and spent money on the purchase and repair of a steel friend. Then mechanization and automation took over production processes and even entered the home with Smart Home projects. But with the advent of the benefits of civilization, it became clear that a lack of movement is dangerous for the health of homo sapiens. And again he chooses between walking and cycling.

Advantages and disadvantages

Each device has advantages and disadvantages.

Exercise bike

These devices are used by bodybuilders to increase aerobic exercise.

an upright exercise bike is more suitable for weight loss.
There are vertical and horizontal types of exercise bikes. The latter puts a gentler load on the spine, since there are no shock loads there, and is characterized by a gentle effect on the knee joints. The horizontal exercise machine is suitable for rehabilitation after injuries. But losing excess weight and working out muscles is more difficult on it than on its vertical counterpart.

Treadmill

What is more effective for losing weight?

In conclusion, let’s consider an option that is healthier for losing weight, and here, of course, the treadmill is in the lead.
Of course, for low-intensity training, the parameters in each option are almost identical, but for active training, a treadmill is a more preferable option. You can use interval training schemes. Actually, it’s not surprising, because more muscle groups work here and the body is almost completely involved.

By the way, in order to lose weight specifically in the hips, many people recommend using an exercise bike, and in some ways this advice is practical.

Just remember that the body is a single system and loses weight almost evenly and completely, and not in separate parts. The effect will partially manifest itself not only in connection with weight loss, but also in connection with the improvement of the hips.

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We hope this information will allow you to decide what is better to buy and which option is more optimal for your own tasks, conditions and capabilities. One way or another, treat your classes wisely and train wisely to develop your body and improve your health.