Elliptical machines and stationary bikes are some of the most common cardiovascular equipment items found in gyms. However, if you're new to working out, it can be difficult to determine which equipment is the best to use. Prior to any workout, take the time to become familiar with the various features that both machines offer.
Features
Many of the features offered on elliptical machines and stationary bicycles are similar. Both machines usually include digital displays that allow users to input age, weight and height and to track time, distance, speed, heart rate and calories burned. Ellipticals and bicycles frequently come with pre-existing programs that enable the user to choose from options like fat-burning or cardiovascular-training programs. Users can also control the resistance level at which they work out.
Workout Details
While both elliptical machines and stationary bicycles can be used as part of a cardiovascular workout, these machines work different muscles and burn calories at different rates. Elliptical machines primarily work the hamstrings, quadriceps, gluteal muscles, calf muscles and, in cases where the machine includes moving hand grips, the upper body. The Department of Veteran Affairs reports that during a moderate, hour-long workout on an elliptical machine, a 150-lb. person will burn approximately 650 calories. Actual calories burned will vary depending on age, fitness level and gender.
Using a stationary bicycle, whether it is upright or recumbent, you are using your quadriceps, hamstrings and, if you maintain your posture and contract your stomach, your abdominals and back muscles. An hour-long workout of moderate intensity, according to the Department of Veterans Affairs MOVE! Exercise Program, will help a 150-lb. person burn about 500 calories.
Elliptical Pros and Cons
One of the primary benefits of elliptical machines is that they provide a low-impact workout while burning calories and raising the heart rate. Some machines include moving hand grips to provide more of a total-body workout. Users can adjust the incline of the machine to target their glutes and quadriceps more effectively.
However, for people that have difficulty standing for long periods of time, elliptical machines may not be the best option. Individuals interested in owning their own elliptical machine will find that it requires a large amount of space and usually costs more than a stationary bicycle.
Stationary Bicycle Pros and Cons
The stationary bicycle also provides a low-impact workout that can be useful for recuperating from knee injuries. Users can choose from upright or recumbent bicycles to better accommodate their fitness ability. For home use, these bicycles take up less space and are frequently less expensive than elliptical machines.
Stationary bicycles can put stress on the pelvic bones during a workout as very few of these machines include padded seats. As these machines focus on the lower body and users sit down while on them, it can be more difficult to raise the heart rate and maintain intensity and focus.
Deciding Between the Two
The best way to decide between elliptical machines and stationary bicycles is to work out on each of them. The machine that is the most comfortable and easy to use and that can maintain your interest and dedication to a healthy lifestyle is the one that you should use to help your cardiovascular fitness.
References
- "The Lean Look"; Paul Goldberg and Matt Fitzgerald; 2008
- "The Men's Health Home Workout Bible"; Lou Schuler and Michael Mejia; 2002
- MOVE! Weight Management Program: Calories Burned
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