If you've recently started going to the gym, the options may be overwhelming with the variety of strength-training and cardio exercise machines. Cardio machines typically include the treadmill, stair climber, stationary bike and elliptical trainer. If you've narrowed your choices to the elliptical or bike, there are advantages and disadvantages to each machine.
Impact
The elliptical machine and the stationary bike are no-impact workouts because your feet are in constant contact with the pedals. This lowers stress on the joints and knees. However, many who ride bikes develop lower-back pain, according to Active. To prevent lower-back pain on a bike, stand up every five minutes and pedal while standing for 60 seconds, recommends Robert Morea, a trainer in New York City.
Lower Body
Elliptical machines work the quadriceps, hamstrings, obliques, calf muscles, core and glutes. Unlike the stationary machine, you can pedal the elliptical machine backward. When pedaling in reverse, you work your hamstrings and glutes harder. The stationary bike works the hamstrings, quadriceps, lower back, core and glutes. The calf muscles don't get much of a workout on the stationary bike.
Upper Body
Many elliptical machines also offer handrails, so you can tone your upper body while working out. The movement mimics cross-country skiing. If you use arm handles, you also use the triceps, chest, biceps and back. You also increase your caloric burn and maximize your workout efficiency.
Calories
If a 150-pound person exercises at moderate intensity on a stationary bike for 30 minutes, he will burn 238 calories, according to Calories Per Hour. The same person exercising at moderate intensity on an elliptical machine for 30 minutes at resistance level 10, doing 110 strides a minute, will burn 252 calories. The calories burned on both machines are roughly the same. You decide how many calories you want to burn by setting resistance settings and determining speed.
Weight-Bearing Exercise
Unlike elliptical machines, stationary bikes do not provide weight-bearing exercise. According to the University of Arizona, performing weight-bearing exercises three times a week reduces the risk of osteoporosis. Weight-bearing aerobic activities involve performing aerobic exercise on your feet, with your bones supporting your weight. These exercises slow mineral loss by working directly on the bones of the legs, hips and lower spine.
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