Although riding an exercise bike can be helpful towards weight control and cardiovascular health, jogging is likely to be more effective. Jogging is a form of moderate to high-intensity cardiovascular exercise that puts weight on the joints and bones to strengthen them. However, if you suffer from certain medical conditions, an exercise bike may be a preferred workout tool.
Expert Insight
A 1996 study in the "Journal of the American Medical Association" found that energy expenditure was optimized while using a treadmill, when compared to other machines designed for cardiovascular exercise. The treadmill outperformed the exercise bike, rowing machine and cross-country ski trainer. Perceived exertion was used to establish exercise intensity during the study. The study lasted for 4 weeks and exercise was broken down into 5-minute intervals with each cardio machine.
Features
According to the American Council on Exercise, a 160-lb. person who spends 60 minutes jogging at 6 mph burns a total of 726 calories. A person of the same weight who cycles at a leisurely pace of about 5.5 mph burns approximately 292 calories in an hour. Just as increasing your running speed helps increase the amount of calories you burn, so does increasing your cycling speed on an exercise bike. For example, a 160-lb. person who rides an exercise bike at a pace of 12 to 13 mph burns about 581 calories in an hour.
Significance
When you are suffering from joint problems, back pain or knee discomfort, an exercise bike is a good alternative to jogging, as it doesn't exacerbate these problems as much as jogging would. Jogging on a treadmill or outdoors places a lot of stress on the joints with each step. Recumbent bikes with a bucket seat provide extra support on the back to diminish discomfort when riding.
Considerations
Instead of choosing one exercise over another, consider adding cycling and jogging as part of a cross-training routine. Cross-training uses multiple aerobic exercises to work different muscles in the body. For instance, spend 20 minutes riding the exercise bike, 20 minutes jogging and 20 minutes using a stair climber.
References
- Mayo Clinic: Exercise for Weight Loss
- "Journal of the American Medical Association"; Energy Expenditure With Indoor Exercise Machines; Anne I. Zeni et al; 1996
- American Council on Exercise: What Is the Best Piece of Cardio Equipment to Use?
- American Council on Exercise: Physical Activity Calorie Calculator
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