Treadmill or stationary bike – which is better cardio equipment for home? While buying home exercise equipment for weight loss and cardiovascular exercises there is always a dilemma between a treadmill and a stationary bike. In this article, we will explain to you the features and benefits of both a treadmill and a stationary bike. This will help you make an informed decision according to your need.
When it comes to cardiovascular exercises, both treadmills and stationary bikes are the first choices for home use. These two pieces of exercise equipment are equally popular among fitness enthusiasts. Cardio training is a complete workout as it helps to boost your endurance, increase lung capacity, lose weight and build muscle. Be it a Treadmill or stationary bike, both are good for home exercise.
While the treadmill helps to lose weight from the hips, thighs, and belly, maintain strong bones, control blood pressure, and lower blood sugar levels; a stationary bike can help to build strength in your lower body and legs. It also helps to lower body fat if used regularly.
So, a common question is, which one is better, the exercise bike or the treadmill? So let us check out in detail:
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Everything about Treadmill
A treadmill is a piece of exercise equipment that is built for walking or running indoors. The treadmill has a moving platform and its speed can be adjusted manually. In most of the treadmills, you get an LCD screen that displays speed, heart rate, calories burnt, and time. It lets you increase or decrease the speed according to your convenience. Treadmills have handles on both sides. You get an option to buy either motorized or non-motorized treadmills. Non-motorized treadmills have a curved surface and you need to move the belt yourself to catch the desired speed. Therefore, non-motorized treadmills offer tougher cardio compared with motorized treadmills.
Benefits of Treadmill Walking
Walking for an hour on the treadmill helps to boost heart health, lose weight, lower blood sugar and blood pressure, reduce stress, and boost bone health.
Pros of treadmill:
- Speed and incline can be adjusted according to one’s convenience which provides outstanding control.
- The treadmill is very easy to operate and use.
- Walking or running on a treadmill is mild on your joints and helps to prevent joint injuries.
- Helps to burn calories faster than most home exercise equipment
- Tracks accurate data
- Fitness progress can be tracked with special features like heart rate monitors and step counters.
- Can be used by multiple users without adjusting the structure
- A treadmill offers the same intensity and benefit as running outdoors. Many people think that running outside is harder because of rough terrain or air resistance. But if the treadmill is set to 1 percent incline it provides equal intensity to running outdoors.
- A treadmill can be useful equipment when the weather is not favourable to go outdoors.
Cons of treadmill:
- A treadmill does not offer much exercise for the muscles as people can only walk or run on it.
- Treadmill running can be injurious for the foot, knee, or hip if you are running on an incline with a bad running posture. The most common foot injury caused by the treadmill is called Plantar fasciitis.
- The maintenance of a treadmill requires lots of time and effort just like any other device which has computerized programs.
- Treadmills require a lot of space at home
- Some treadmills can be very expensive.
What is a stationary bike?
Also called a spinning bike, exercise bike, or exercycle, a stationary bike is a popular piece of equipment used for indoor cycling. It is similar to a bicycle without wheels. Stationary bikes are very easy to use and provide low-impact workouts to strengthen bones and joints. It is a great workout device for people who have injuries or joint pain.
Benefits of using a stationary bike?
Using a stationary bike allows your heart pumping which strengthens the heart, muscles, and lungs. It helps to boost the flow of oxygen and blood through the body. A good supply of oxygen in the body helps in various functions such as a strong immune system, developing good memory and great brain functioning, controlling blood pressure and blood sugar, boosting energy, and reducing stress. Cycling for an hour on the exercise bike can help to burn 600 calories which helps in fat burning and weight loss. This in turn helps to lower cholesterol and blood sugar which is the prime cause of heart diseases.
Pros of stationary bikes
- You can use stationary bikes anytime from the comfort of your home
- It is easy and safe to use as you need not worry about cycling on rough terrains or being hit by a car
- Stationary bikes are usually cheaper than other equipment for home use. But it offers the same benefit as that of an elliptical trainer or treadmill.
- Stationary bikes provide you with lots of fitness programs which you can choose according to your fitness level.
Cons of stationary bikes
- Indoor cycling can’t give you the feel of nature that you can feel while outdoor cycling.
- You lose less weight than outdoor cycling
- It can get boring sometimes although modern exercise bikes have virtual games it can feel repetitive over time.
- If you are in poor form while riding you may develop muscle fatigue
- There can be a chance of mishappening if you do not balance yourself correctly while riding the bike
So, what are the differences between a treadmill and a stationary bike?
A treadmill is designed for indoor walking or running while a stationary bike is designed for cycling indoors. There are both motorized and non-motorized treadmills. Exercise bikes allow spinning and you can increase the speed and resistance and cycle in a more reclined position. Even the basic model of a treadmill will cost you much more than the basic model of a stationary bike. Maintaining and transporting a treadmill is a bit complex compared to a stationary bike. A stationary bike occupies much less space in your home and is easy to move from one place to another as compared to a treadmill.
Treadmill Vs Stationary Bike (Cycling): Calories Burn
On a treadmill, you can burn 600 to 800 calories in an hour while you can burn 400 to 500 calories on a stationary bike. But it depends on factors like genetics, weight, age, gender, and other factors.
Which is more effective – treadmill or stationary bike for weight loss?
There are various factors to consider as it depends upon your intensity and duration of exercise on the treadmill and exercise bike. According to a study running on a treadmill burns 8.18 to 10.80 calories per minute while cycling on a stationary bike can burn 8 to 10.49 calories per minute depending on the speed and intensity of your workout. A treadmill is more effective in terms of overall weight loss while cycling is good for toning leg muscles and losing belly fat. Exercising on a treadmill can burn more calories than cycling but both are good for burning fat that reduces the risk of several diseases.
Factors to consider before buying a treadmill or a stationary bike for home:
So if you have made up your mind based on the features, benefits, and pros-cons of both the exercise equipment, here are a few things that you should take care of while buying them.
Treadmill for Home Use: Buying Guide
If you have decided to buy a treadmill for home, here is the checklist for you:
Budget
Since you are making a lot of investment in buying a treadmill or exercise cycle for home use, your budget should be the number one consideration. If you want a good quality treadmill for your home that lasts long, you need to pay around 30000 rupees. However, on a lower budget, you can also find some treadmills with a few fewer features. In an expensive treadmill, you will get more workout options, better motors with a higher power, and more stability. So, you can plan to buy a treadmill according to your budget and requirements.
Belt size
The best belt size for running should be 48 inches long and 18 inches wide to have smooth functioning and not be rough. It is also a safe option. For people taller than 6 feet the ideal belt size should be 54 inches so that they can walk or run comfortably.
Cushioning
The treadmill should be able to absorb shock and the belt should not move when the foot strikes.
Speed
A good treadmill should have a speed of 10 mph or higher for running.
Convenience
The treadmill should be easy to use with a good control panel. Besides, you can look for a treadmill that takes up less space and can be easily folded.
Stationary Bike for Home: Buying Guide
If you are looking for a low-impact workout machine for home to strengthen bones and joints, then a stationary bike or an exercise cycle will be your preference over a treadmill. In that case, here are a few points to take care of while buying a stationary bike for home.
Safety and convenience
A stationary bike should have all the safety measures so that the risk of injury is minimal. Besides, a stationary bike should have adjustable height so that everyone can use it. A comfortable seat is also a factor to consider. The pedals should be easy to use and provide fluid movements. Some spinning bikes have straps with pedals to prevent injuries.
Built-in programs and built-in heart rate monitor
The best stationary bikes come with built-in programs which are designed by experts according to your fitness level, gender, goals, and weight. Most bikes have an LCD display and heart rate monitor which helps to keep track of burned calories, and speed, and monitor heart rate and the distance covered.
Warranty
The bikes that come with a maximum warranty should be considered. You can look for the one that covers at least one year of warranty.
Budget
Recumbent and basic upright bikes have reasonable prices that range starting from Rs. 6000. So, you can choose the one that suits your taste, preferences, and budget.
Bottom Line
Treadmill or stationary bike for weight loss at home? It depends upon your fitness goal, budget, space constraints, etc.
In this article, we have mentioned everything that you need to know about treadmills and stationary bikes. We hope that this will enable you to choose the one that you find easy to operate, the one that helps to meet your fitness goals, and the one that you will continue using.
Remember, both of these are excellent exercise equipment for home use and offer great health benefits.
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