Adults need at least 30 minutes of aerobic exercise five days per week. The simplest way to meet this goal is to head outside for a walk or a bike ride, but weather conditions or time constraints may make that impossible for many people during part of year. Instead, people turn to indoor exercise bikes and treadmills, which provide the same benefit in a more stable environment. When it comes to which is better, the answer depends upon what you're looking for. The treadmill allows for more variety in your workout, but the bike may be better for your joints.
Action
Both the exercise bike and the treadmill mimic their real-world, outdoor counterparts, and both machines are easy to use once you master the interface. The treadmill has the advantage of absorbing shock more than road running, but whether you walk or run, you will still experience impact. The exercise bike has the advantage over the treadmill in that it is zero-impact. Still, some people simply don't fit on the bikes, which are built to fit the widest range of people, and extensive customization options don't exist. If you are very short or very tall, the bike may force you into an unnatural alignment, putting stress on your knees and ankles.
Variety
The exercise bike offers variable speed and resistance, but the cycling action remains the same. The treadmill allows you to walk, run, jog or do intervals of all three. You can vary your speed and incline, and some treadmills even include a decline setting. Both machines frequently include pre-programmed workouts that can add variety, but these differ from model to model. For the greatest variety, doing half of your workout on the bike and the other half on the treadmill can help keep boredom at bay.
Calories Burned
The amount of calories you burn in any activity depends upon your age, weight and the amount of effort you are putting into the workout. A person strolling leisurely on the treadmill will not burn as many calories as someone doing a race workout on the bike, and vice versa. As a guideline, a 160-lb. person who rides the bike at less than 10 mph will burn about 292 calories, whereas that same person would burn about 277 calories by walking 3.5 mph. It's up to you to choose the type of workout you are most comfortable with and enjoy.
Alternatives
Instead of using the treadmill or the exercise bike, go outside and jog or ride. If you are stuck in the gym, however, there are still alternatives that can help you to increase your heart rate. Try the elliptical machine -- the action is a bit of a cross between jogging in cycling -- and movable handlebars allow you to involve your upper body. Rowing machines also provide effective cardio workouts without impact. If you enjoy group activities, try an aerobics or kickboxing class. There are so many ways to get exercise, there's no reason to be chained to a single machine.
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