The stationary bike and the treadmill are two options in fitness machines available for the home or gym use. Both the stationary bike and the treadmill can help you meet the amount of physical activity recommended by the American College of Sports Medicine. When deciding on the mode of exercise best for you, it is important to evaluate your goals, preferences and physical needs.
Stationary Bike Features
Stationary bicycles come in upright and recumbent versions. The upright version resembles a regular road bike, while the recumbent variety offers more back and wrist support and a more comfortable bucket seat. Stationary cycles allow you to change the resistance against which you pedal to create a more intense workout. Many stationary bicycles offer pre-programmed workout profiles such as intervals or a steady hill climb.
Treadmill Features
Treadmills provide you with the ability to walk, hike, jog or run indoors. You can adjust both the speed and the incline of the treadmill to change the intensity of your workout. Commercial treadmills, found in gyms usually top out at speeds of 12 to 15 mph and at inclines of about 15 percent.
Benefits of Both
Both machines help you burn calories and improve cardio-respiratory fitness. Because you can adjust the intensity to match your fitness level, both machines are appropriate for all levels of exercise. You may use either machine to achieve a steady-state workout or to perform bouts of high-intensity intervals, alternating with more moderate workout periods.
Considerations for Both
The stationary cycle is a low-impact exercise. People who cannot tolerate impact on the joints or back can still rev their heart without risking further injury. Experts at the Cleveland Clinic note that cycling may be the best choice for obese exercisers, because it puts less stress on the back, hips, knees and ankles than does walking or jogging. Stationary cycles are more compact and fit better into small home gyms. The weight-bearing nature of the treadmill, however, engages more muscles of the body and results in a higher calorie burn. A 160-lb. person, cycling at leisurely pace, can burn as much as 300 calories in an hour, while jogging at 5 mph burns about 550 calories in an hour. "The International Journal of Sport Nutrition and Exercise Metabolism" reported a South African study from February 2010, which showed that treadmills may offer a better way to burn fat. In this study, subjects working at the same relative intensity burned more fat during running than during cycling.
Verdict
The best solution is to include both modes of exercise into your workout regimen to prevent boredom and overuse of specific muscles. If you simply abhor running, however, forcing yourself to do it because it burns more calories may backfire in the long run. Ultimately choose the machine that you enjoy so you are more likely to make it a regular part of your life.
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