The Benefits Of A Treadmill & A Stationary Bike

Most fitness centers and gyms provide a number of treadmills and stationary bikes. Cardio equipment manufacturers and sporting goods stores also sell these machines for home use. Aerobic exercise machines like the treadmill and the stationary bike can help you achieve a higher level of fitness, and better health as a result.

Reduced Risk of Disease

Regular physical activities like treadmill or stationary bike workouts can reduce your risk of cardiovascular disease, type 2 diabetes, metabolic syndrome and some types of cancers, according to the Centers for Disease Control and Prevention. Physical activity also helps lower your cholesterol and reduce your blood pressure, according to MayoClinic.com.

Strengthen Muscles and Bones

Both treadmill and stationary bike workouts target the muscles in your legs and core. When you run or walk at high inclines or pedal at high resistance levels, you challenge your muscles and make them stronger. Treadmill workouts provide weight-bearing exercise that can help build and maintain strong bones and prevent osteoporosis. Running on the treadmill is one of the best high-impact forms of exercise for building strong bones, according to the National Osteoporosis Foundation. Walking on a treadmill is a low-impact exercise that also helps to build bone density, and might be easier for people who cannot handle high-impact exercise because of physical limitations.

Lose and Maintain Weight

Regular physical activity can help you lose weight or maintain a healthy weight. When you burn more calories than you consume, you lose weight. Working out on the treadmill or stationary bike can help you burn calories. One hour of bicycling at less than 10 mph burns 292 calories for a 160-lb. adult, 364 calories for a 200-lb. adult and 436 calories for a 240-lb. adult, according to MayoClinic.com. One hour of running on a treadmill at 8 mph can burn 986 calories for a 160-lb. adult, 1,229 calories for a 200-lb. adult and 1,472 calories for a 240-lb. adult. One hour of walking on a treadmill at 3.5 mph can burn 277 calories for a 160-lb. adult, 346 calories for a 200-lb. adult and 414 calories for a 240-lb. adult.

Improved Mood

Regular exercise can keep your mental skills sharp and your mood high, according to the Centers for Disease Control and Prevention. Regular exercise can also help you sleep better, giving you more energy during your waking hours.

Convenience and Customization

Both treadmills and stationary bikes allow you to work out indoors year-round. With this equipment, you can maintain a high level of fitness in the winter or during rainy or humid weather. Most indoor aerobic exercise equipment also lets you customize your workout. You can adjust the speed and incline settings on a treadmill to make the workout more or less challenging. On a stationary bike, you can adjust the resistance of the pedals to simulate hills. The electronic displays on most of these machines track your performance, displaying the amount of time elapsed in your workout, the distance you have traveled and the number of calories you have burned.