The stationary bike and the elliptical trainer both offer ways to fit in the American College of Sports Medicine's recommended 30 minutes of cardiovascular exercise five days a week. Choosing which one is better for you depends on your goals and physical capabilities. Either mode of exercise can help you burn calories, build aerobic fitness and lung capacity---just make sure you evaluate which is more comfortable and enjoyable for you so you will keep it part of a regular fitness routine.
Elliptical Machines
Elliptical machines mimic the movement of running, but because your feet never leave the pedals, you experience little impact. Ellipticals may offer features like a ramp with an adjustable elevation and arm poles, both of which give you a chance to activate more muscles and achieve greater intensity during your workout. You change the "resistance" on the elliptical to make pedaling harder, thus creating a more challenging workout. Commercial gym models capable of high traffic and less expensive home models are available.
Stationary Bicycle
Stationary bikes come in both upright and recumbent models. On either type of cycle, you are able to change your workload by increasing or decreasing the resistance against which you pedal. An upright bike is structured like a regular road bike, with a seat stacked directly above the pedals. A recumbent bike puts the rider in a bucket seat with a back support like a chair and thus takes pressure off the back and wrists. Home models of stationary bikes are usually quite affordable and compact.
Benefits of Both
Both ellipticals and stationary bicycles are considered low impact exercises, meaning the joints experience less wear and tear. This makes both types of exercise useful to people with knee, hip, ankle and back issues. All fitness levels may use either machine with success because the resistance can be adjusted to suit your particular workout needs. When used in a way that raises the heart rate and breaks a sweat, either machine will help you burn calories and build aerobic fitness.
Considerations
Although the elliptical machine is low-impact, it still requires the user to stand and bear their weight for the duration of the exercise period. For some overweight and obese individuals, this may be uncomfortable, according to experts at the Cleveland Clinic. Most people are familiar with the movement required to ride a bike, but it might take you time to learn the proper form on the elliptical. Calorie burn on an elliptical is greater than on a stationary bike---according to the website Healthstatus, a 150-pound person can burn more than 300 calories in 30 minutes working strongly on an elliptical machine but burn only around 200 in the same amount of time on a stationary cycle. If you are looking for a piece of equipment for a home gym and space is an issue, a stationary bicycle might be a better choice.
Verdict
Cross training by using both forms of exercise will enhance your exercise routine by preventing boredom and potential injury caused by overuse of any one set of muscles. Working out on an elliptical may burn more calories, but if you find the movement uncomfortable or you cannot master it, you are likely to avoid exercise and the machine will do you no good. A stationary bicycle is an easy exercise that aggravates few injuries or biomechanical problems. Ultimately, go for the exercise that appeals to you the most so you are sure to keep physical activity as part of your healthy lifestyle.
Member Comments
carolinagirl76 June 2
I was very tired this evening, but still pulled out a good workout. I decided to do 15 minutes of level 10 on elliptical machine, and then did 25 minutes on the stationary bike at my little gym. Doing this helped me get in an additional 35 minutes of good exercise!