Treadmill vs. Exercise Bike: Which Is Better for Cardio?

ANSWER (provided at the very beginning)

If your goal is to lose weight and tone the muscles, you should be doing a bit of treadmilling. The exercise bike is a better option if you’re looking for a gentler workout with your joints and back. A 155-pounder can burn about 300 calories on a treadmill, while a 260-pounder can burn 260 calories on a stationary bike. If your goal is to lose fat and strengthen your bones, then go for it. If, on the other hand, you want joint comfort, a stronger lower back, and the ability to ride more sessions without getting tired, then the bike is likely for you.

KEY TAKEAWAYS

• Treadmill workouts blow the bike out of the water when it comes to calorie burn – you can expect to start burning 15-20% more calories on the treadmill at similar effort levels.
• The treadmill really does bear weight, which is great for supporting bone density and mimicking the movements you make when you’re out walking or running in the real world.
• Exercise bikes are, by contrast, non-weight bearing, which is really good news for your knees, hips and ankles – they’re way easier on them.
• The bike is also a great choice for people who have lower back issues – the back support it provides is like a warm hug for your spine.
• Treadmills on the other hand engage all sorts of muscle groups – including your core and those upper body stabilisers that are so important for keeping your balance.
• It’s also worth noting that the bike is a whole lot easier to use for longer sessions because it puts so much less stress on your body overall.
• Both machines are brilliant for cardiovascular health and weight loss too.
• At the end of the day, the best machine is the one that you actually use consistently – so think carefully about what’s going to work best for you.

INTRODUCTION

You walk into the gym and suddenly you’re faced with a tough decision. There are two rows of cardio machines in front of you. Treadmills on one side, exercise bikes on the other. You’ve got 30 minutes to get a workout in – which one do you choose?

This is a question that a lot of people find themselves asking. Both machines are super popular – both deliver results – and both have their own loyal followings. But the thing is, they’re not created equal. They work your body in different ways, they burn different amounts of calories, and they suit different goals.

The treadmill is a weight-bearing machine, which basically means that you’re walking or running on a moving belt and your legs are supporting your body weight. This is great for bone health and calorie burn – but the downside is that it puts a bit of stress on your joints.

Become a General Fitness Trainer and turn your passion into a Profession!

Treadmill vs Exercise Bike: The Basics

The treadmill is one of those classic cardio machines you’ll see in any gym. Essentially, it’s like walking, jogging or running on a moving belt – and you get to choose the speed and direction to give yourself a different kind of workout. Some treadmills even come with pre-programmed workouts, heart rate monitors, and TV screens to keep you entertained.

There are two types of exercise bike: the upright bike which looks like a standard bike, and the recumbent bike which looks more like a big armchair with pedals in front of you. Both are pretty great for heart-healthy exercise.

You can find both of them in every gym and they’re suitable for pretty much anyone from complete beginners to total power-users. But let’s get real – the physical demands of each machine are completely different.

Benefits of Treadmill Workouts

Why weight-bearing exercise is so vital to us.

Walking on a treadmill isn’t just good for your legs, its actually quite hard work for them too, because they have to support your body weight the whole time – which is just fantastic for your bone health.

Why treadmills burn more calories than exercise bikes.

So why does it burn more calories than a bike? It’s because more muscle groups are at work. Your legs, bottom, core and even the muscles in your upper body all work together to keep you upright and moving.

Treadmill workouts are movements you can translate to everyday life

The movements you do on a treadmill are basically the same ones you do at home, like walking or running. So you can use the skills you learn on the treadmill to help with walking, hiking or running outside.

Make it easy or hard as you please!

One of the best things about a treadmill is you can change the speed and incline to make it as easy or hard as you like. Want to walk at 4 mph on a 5% incline? No problem. Want to give it a go at running at 7 mph on a 1% incline? Easy peasy.

Using your muscles in a way an exercise bike just can’t match

It works your leg muscles, too. And its not just your legs at work. Your core muscles (your abs and back) get a workout as well, because they have to support your body. The bike does focus on your legs, but thats all.

Mental health benefits that go beyond all the physical benefits

Walking and running release a load of endorphins, which is probably why so many people find treadmill workouts to be really beneficial.

THE BENEFITS OF EXERCISE BIKE WORKOUTS

Low Impact, High Reward – for your joints that is. Exercise bikes are basically non-weight bearing which makes it ideal for people with joint pain, arthritis or those recovering from an injury – less stress on your knees, hips and ankles is a blessing.

A Back Rest that feels like a Break. If you suffer from lower back pain then recumbent bikes are a godsend, with their sturdy backs and big seats providing excellent support. Upright bikes arent going to fix your back pain overnight, but they do provide some support and are a heck of a lot gentler on the body than running.

Building Endurance – the long slow way. Because you dont have to support your body weight on a bike, its ridiculously easy to pedal for 45-60 minutes without getting knackered. That means you can use a stationary bike to build up longer cardio sessions which is perfect for your overall fitness.

Building Leg Strength without the Strain. Pedalling against resistance on a bike is a great way to build up strength in your legs – quadriceps, hamstrings, glutes and calves all get a workout. And the best bit is you can always turn up the resistance to give them an extra challenge.

Low Risk Exercise – because you wont hurt yourself. The smooth pedalling motion on a bike has zero impact – no risk of tripping or falling like there is on a treadmill. That makes it ideal for beginners and older adults who need a bit of a helping hand getting started with exercise.

Something you can do while watching your favourite show. Many people find that cycling is a great way to multitask – you can read a book, scroll through your phone or watch the telly while you pedal – makes the time go by in no time and keeps you sticking to your exercise routine.

Perfect for People who need a bit of extra stability. Because you get to sit on the bike the whole time, it provides loads of stability. So if you cant walk or run safely then a bike is still a great option for you.

TREADMILL VS BIKE FOR WEIGHT LOSS

Weight loss comes down to one thing – creating a calorie deficit – and both machines can help you do that. However when it comes down to it, the treadmill has an edge in the calorie burning stakes.

If you’re a 155-pound person doing a 30-minute moderate pace on a treadmill, you can burn about 300 calories. Do the same on a stationary bike and you’ll probably only burn about 260 calories – that’s a 15-20% difference.

However the bike lets you exercise for ages without feeling knackered. If you cycle for 60 minutes, then go for a 30-minute walk afterwards, the bike session might actually end up burning more calories over all. The key is to choose the equipment you can stick with for the longest amount of time.

Become a General Fitness Trainer and turn your passion into a Profession!

TREADMILL VS BIKE FOR YOUR HEART

Both machines will improve your heart health. Lowering your blood pressure, reducing your cholesterol levels and improving circulation are just some of the benefits from both. The treadmill is going to give you a slightly tougher cardiovascular workout on the whole because it engages more muscle mass.

Running on a treadmill will get your heart rate up in a hurry. Even a brisk walk or incline will give your heart rate a good boost. The treadmill is ideal for working on your endurance and VO2 max.

Cycling on the other hand gives you a steady cardio workout. Getting the intensity right is easy with just a tweak of the resistance and speed. The bike is perfect for building stamina without the wear and tear from running.

In terms of cardiovascular fitness, both work just as well – though the treadmill may have the edge for running-specific endurance training. But if you’re someone who cant get on with running at all ( maybe because of joint issues ) then the bike is a better option.

TREADMILL VS BIKE FOR JOINT HEALTH

The bike is a clear winner when it comes to joint health. The treadmill is a weight-bearing exercise. When you run on a treadmill you are putting 2 – 3 times your own body weight through your knees and hips with each and every stride. Not great for your joints but good for your bones.

The bike is non weight-bearing. There is no impact for your joints to deal with. The smooth – and pretty repetitive – pedalling motion makes cycling perfect for people who are struggling with knee pain, hip issues or arthritis.

If youre one of those people with no joint issues and are in good health, then the treadmill is fine. But if youve got joint problems or are recovering from an injury, then the bike is the safer choice.

CALORIES BURNED : TREADMILL VS BIKE

Here is a rough comparison for a 155 pound person.

Running on a treadmill is the most effective way to burn calories, with cycling at a high intensity coming in at a close second. But moderate walking is still a much less effective way to do it all. So, pick an intensity level that is right for you and your goals.

WHICH TYPE OF MACHINE IS BEST FOR BEGINNERS?

Both treadmills and exercise bikes are pretty easy for beginners to get the hang of. But treadmills do require a bit more skill – you have to keep your balance and stay on your toes (literally) or you might end up getting your feet tangled up in the belt. Don’t try to run just yet – start off with a slow walk and get a feel for the machine before you try anything more adventurous.

The bike is a total breeze – just hop on, start pedalling and you’re good to go. And if you need a break, just ease off the resistance or stop pedalling altogether – no big deal. The recumbent bike is probably the most straightforward option for people new to exercise.

If you’re new to exercise altogether, I reckon the bike is a good place to start. Get a bit of fitness and confidence going, then when you feel ready, you can always give the treadmill a go.

TREADMILL VS. BIKE: WHICH ONE IS RIGHT FOR ME?

Go with the treadmill if you’re looking to burn a ton of calories, want to do some weight-bearing exercise to keep your bones healthy, enjoy going for walks or runs, are training for outdoor running or hiking, or just want to work your whole body at once.

The thing is, the most important thing is to pick a machine that you actually enjoy using. Both will get you results if you stick with them. Consistency is key, not which machine you choose. Just pick the one that’s right for your body and what you’re aiming for, and just get on with it.

Become a General Fitness Trainer and turn your passion into a Profession!

CONCLUSION

Both treadmills and exercise bikes are top-notch cardio machines. The treadmill is certainly better at burning calories, and it’s good for your bone health too. The bike, on the other hand, is a lot easier on your joints and is way more comfortable for long workouts.

If weight loss is your aim, the treadmill has a bit of an edge. If joint health and exercise comfort are what you’re after, then the bike is the better choice. If you’re a beginner, the bike is definitely the way to go. And if you’re a runner or walker, then the treadmill is more suited to your needs.

Use both if you can – mixing it up keeps things interesting and gives you a more balanced fitness regime. The most important thing is just to get moving – pick a machine, get started and get on with it. Your heart – and the rest of your body – will thank you!