Both stationary bikes and elliptical trainers are useful tools for getting in regular aerobic activity, which is key to weight loss. Alternating between the machines adds variety to a standard workout, letting you focus on different muscles and potentially motivating you to exercise more regularly without getting bored. Before making any big changes to your fitness routine, consult with your doctor, particularly if you have a history of heart disease, respiratory conditions or are very overweight
Stationary Bikes
Depending on the intensity of your workout, cycling on a stationary bike can burn anywhere from 350 to more than 600 calories in 45 minutes, according to the American Council on Exercise. If you find a group atmosphere encouraging, sign up for a group indoor cycling class. An instructor leads you and other students through a specially designed routine, varying your intensity according to your fitness goals. Often uptempo music accompanies the class, motivating you to keep up your speed. Classes typically run about 45 minutes, ideal for a vigorous cardio workout. Take a full water bottle and wear padded bike shorts to avoid painful chafing.
Elliptical Machines
Ellipticals are fitness machines designed to emulate running or walking but without the impact you'd experience on a treadmill or on the ground. Instead of using a conveyor-belt mechanism, like a typical treadmill, an elliptical machine features oscillating stirrups. With your feet guiding the stirrups, you choose your pace. To change the intensity of the workout, adjust the resistance of the stirrups. Ellipticals also permit you to reverse the direction of the stirrups' movement, effectively letting your run backward. Doing so, you work different leg muscles. In addition, many elliptical machines feature oscillating hand grips so you can engage your arms in the movement.
Guidelines for Weight Loss
In the simplest terms, weight loss depends on your calorie intake and output. If you reduce the number of calories in your diet or increase the number of calories you burn through exercise, you will begin to experience weight loss. The rate and pattern of your weight loss is individual and depends on your metabolism and your body type. Regardless of your condition, 3,500 calories is the equivalent of about 1 pound of fat. Therefore, if you can burn 500 extra calories each day for a week, you'll lose about 1 pound. According to Mayo Clinic, for a 160-pound person, one hour of leisurely biking burns 292 calories. The American Council on Exercise estimates that using an elliptical trainer burns eight to nine calories per minute, on average, or 480 to 540 calories per hour, based on a speed of about 5 miles per hour. As your muscle-to-fat ratio improves, you'll also improve your ability to burn calories efficiently.
Alternatives
If you want even more variation in your routine, take advantage of other cardio training machines commonly found in gyms, such as stair treadmills or rowing machines. Either option is low-impact, just like the elliptical machine and stationary bike. The Department of Health and Human Services advises adults get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week, combined with two sessions of strength training. Complement your aerobic routine with weight training or calisthenics to improve your strength, building healthier bones and muscles.
References
- MayoClinic.com: Aerobic Exercise
- ACE Fitness: What You Need to Know About Group Indoor Cycling
- "MayoClinic.com;" Elliptical Machines: Better than Treadmills?; Edward R. Laskowski
- MayoClinic.com: Weight loss: 6 Strategies for Success
- MayoClinic.com: Exercise for Weight Loss: Calories Burned in 1 Hour
- ACE Fitness; Are All Elliptical Trainers Created Equal?; May 2011
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