Comparing the stationary bike to elliptical machines for fat loss yields a similar response when comparing any type of cardiovascular equipment: All can be equally effective for weight loss. The stationary bike and elliptical machines are designed to assist individuals in improving their cardiorespiratory fitness, or the health and function of the heart, lungs and circulatory system. During cardio exercise, the individual is increasing the strength of these organs and burning calories. What really matters when it comes to fat loss is exercise frequency, duration and intensity--not the piece of equipment being used. "Any activity that uses large muscle groups, is rhythmical and cardiorespiratory in nature, and is maintained continuously can be used," according to the American Council on Exercise.
Benefits of the Elliptical
The elliptical machine has several major benefits to it over other types of cardio equipment. The first is its low impact, which reduces stress on several joints in the legs and feet, reducing the chance of impact injury. The elliptical is a great exercise mode for older adults and senior citizens.
The one advantage of the elliptical machine over the stationary bike is its activation of muscle fibers in the upper body. The elliptical machine provides an opportunity for upper-body muscular endurance training, which can help improve posture for those who tend to slump forward. Those who regularly lift weights tend to overemphasize the "push" muscles, such as the chest and triceps, and neglect the equally important back muscles. The elliptical is thus ideal as a cardio workout for anyone who has poor posture and fails to equally stimulate the back muscles in other workouts.
Benefits of the Stationary Bike
The stationary bike, like the elliptical, also removes the chance for impact injury. Using the stationary bike can produce just as much fat loss as using an elliptical, and fat loss simply depends on the intensity and duration of the workout on either machine.
Differences
Because each machine stimulates different sets of muscles, it would be ideal to alternate between the two. It's always best to mix it up with different modes of cardio training, be it biking, running, rowing or using the elliptical. A good variety ensures you are exercising as many muscles as possible, allowing for optimal tone and development of your overall muscles and facilitating fat loss. In addition, multiple modes of cardiovascular exercise ensure you will maintain a healthy and balanced diet and avoid overtraining injuries experienced by many who are into endurance training.
Maximize Fat Loss
Choose the exercise mode that you enjoy the most. This helps ensure you will stick with the program and increases the likelihood you'll perform the exercise with enough intensity and duration to achieve the fat loss desired.
Also, add high intensity interval training (HIIT) to your workout. HIIT is one of the best methods for maximizing fat loss, regardless of the exercise machine you are using. Various methods of interval training work successfully, but at a high level, interval training simply involves increasing the intensity (by increasing speed and/or resistance) for short durations (one to two minutes), then lowering the intensity for a short recovery period of similar duration. Interval training works because during the high intensity phases, the muscles are pushed through a high enough level of stress to break down the muscle tissue, which burns energy and fat during the repair process. Your body will work for you when at rest to repair itself and become leaner as it adapts to make the intense phases easier.
Add Weight Training
To help achieve fat loss, weight training must be part of your routine, whether you're male or female. Weight training increases the amount of lean muscle in your body, which in turn increases your resting metabolic rate and reduces the amount of fat your body stores. Weight training should be in your weekly routine at least twice per week, training all the major muscle groups in your body.
References
- Personal Training Manual from the American Council on Exercise; 2003
Member Comments