Whether you’re using one of the top exercise bikes or the best treadmills, both machines provide a great way to get your heart pumping, boost your metabolism, and burn calories efficiently. But when it comes to choosing between the two, it’s not just about which one is “better”—it’s about what fits your fitness goals and lifestyle.
The choice between an exercise bike and a treadmill depends on factors like your current fitness level, workout preferences, and what you’re aiming to achieve. Each machine offers unique benefits, and this guide will break down the key differences so you can determine which piece of cardio equipment is best for your routine.
Understanding the Difference: Treadmills vs. Stationary Exercise Bikes
While both treadmills and exercise bikes are excellent forms of cardio equipment, they differ significantly in how they work and the benefits they offer.
What is an Exercise Bike?
An exercise bike simulates cycling with a seat and pedals, making it an ideal choice for indoor cardio workouts. There are various types of exercise bikes, each catering to different fitness goals.
- Spin Bikes: These are designed to replicate the feel of a road bike, perfect for those who want their indoor training to closely mimic outdoor cycling. They allow for more intense workouts and make transitioning to road biking smoother.
- Recumbent Bikes: These offer a more relaxed, comfortable experience with a wider seat and pedals positioned forward. This design takes pressure off the joints, making it a great low-impact option. However, the trade-off is lower workout intensity, and it’s not as useful for those looking to improve outdoor cycling performance.
If you’re looking to hire exercise bike to start your fitness journey at home, check Fitbiz out.
What is a Treadmill?
A treadmill is designed for walking or running indoors, using a moving belt to simulate natural movement. You can control the speed manually and often adjust the incline to simulate uphill running for a tougher workout.
Most treadmills have handrails for balance and safety, and while motorized versions are common, nonmotorized treadmills are growing in popularity. These models feature a curved running surface, requiring you to power the belt with your movement. Research suggests that running on a nonmotorized treadmill may provide a more intense workout compared to the motorized ones.
Both motorized and nonmotorized treadmills are excellent for improving the walking and running patterns used in daily life or outdoor fitness activities.
The Pros and Cons of Treadmills
Treadmills are a popular fixture in many home gyms and fitness centres, thanks to their versatility and convenience. However, they do come with some drawbacks. Let’s take a look at both the advantages and disadvantages of using a treadmill.
Treadmill Pros
- Controlled Indoor Environment: Treadmills allow you to walk or run regardless of the weather, offering a consistent workout environment all year round.
- Adjustable Intensity: With customizable speed and incline settings, you can easily control and vary the intensity of your workout to match your fitness goals.
- Accurate Data Tracking: Most treadmills provide real-time data on speed, distance, calories burned, and heart rate, making it easier to track progress.
- Entertainment Options: Many treadmills come with built-in screens or support digital setups, allowing you to watch TV, listen to music, or follow virtual runs while you exercise.
- Rehabilitation Benefits: Treadmills are often used in physical therapy to help people regain balance and improve gait mechanics in a controlled setting.
Treadmill Cons
- Altered Movement Patterns: Running on a treadmill doesn’t exactly mimic outdoor running, which may affect your gait and muscle engagement.
- Safety Risks: There’s a risk of falling or being thrown off the treadmill if you lose focus or don’t use the safety leash.
- Energy Demands: It can feel like more effort is required to maintain the same pace on a treadmill compared to running on natural surfaces.
- Lack of Outdoor Experience: Unlike outdoor running, treadmill workouts don’t provide fresh air, changing scenery, or the natural environment, which can impact motivation.
The Pros and Cons of Exercise Bikes
Incorporating a stationary bike into your workout routine can offer numerous benefits, but it also comes with some limitations. Here’s a breakdown of the pros and cons of using an exercise bike.
Exercise Bike Pros
- Boosts Overall Fitness: Regular use of an exercise bike can significantly enhance cardiovascular health, stamina, and overall fitness levels.
- Low-Impact and Joint-Friendly: Cycling is gentle on the joints, making it ideal for those with joint pain or recovering from injury, while still providing an effective workout.
- Improves Balance and Gait: Certain types of exercise bikes, particularly recumbent bikes, can aid in improving balance and coordination.
- Weather-Independent: You can work out indoors, unaffected by external factors like rain, heat, or cold, which makes it a reliable option for year-round training.
- Easily Adjustable: Exercise bikes allow you to measure your progress and easily adjust resistance levels to match your fitness goals.
Exercise Bike Cons
- Limited Bone Strengthening: Unlike weight-bearing activities, exercise bikes offer less improvement in bone mineral density (BMD), which is important for overall bone health.
- Minimal Muscle Building: While great for cardiovascular fitness, cycling doesn’t lead to substantial muscle growth, especially in the upper body.
- Indoor-Only Appeal: For those who enjoy outdoor activities, riding a stationary bike indoors may not be as enjoyable or motivating as outdoor cycling or running.
Which Burns More Calories: Treadmill or Exercise Bike?
Calorie burning is a key goal for many cardio enthusiasts, and when comparing treadmills and stationary bikes, the intensity and duration of your workout play crucial roles in determining calorie expenditure.
Research shows that running on a treadmill typically burns between 8.18 to 10.78 calories per minute, while cycling on a stationary bike burns about 7.98 to 10.48 calories per minute. Though these numbers suggest a slight edge for the treadmill, the difference is minimal over a 30 to 60-minute session.
In practice, if you increase the intensity on the bike or extend your workout duration, you could easily burn more calories cycling than running on a treadmill. For example, incorporating intervals or resistance on the bike can significantly boost calorie burn.
For even higher calorie expenditure, high-intensity interval training (HIIT) can be the real deal. On a hydraulic resistance system, HIIT has been shown to burn 10.3 to 15 calories per minute, outpacing steady-state cardio on both the treadmill and bike.
Ultimately, the calorie difference between the two machines is minor, especially for shorter workouts. Instead of focusing solely on calories burned, it’s better to choose the equipment that aligns with your fitness goals, workout preferences, and comfort level.
How to Choose Between a Treadmill and Stationary Bike
When deciding between a treadmill and a stationary bike, it’s important to focus on your personal fitness goals and preferences.
If your aim is general cardiovascular fitness, the best option is the one you enjoy the most. The differences in fitness gains between the two machines are minimal, so choose the one that keeps you motivated to exercise regularly.
For sport-specific training, it’s essential to align your workouts with your competition needs:
- If you’re training for a 5K run or a race, incorporating treadmill workouts along with outdoor running will be most beneficial.
- If you’re preparing for a bike race, combining outdoor cycling with stationary bike sessions will provide the most effective results.
When it comes to gait and balance, research suggests that exercise bikes may offer a slight edge over treadmills. However, further studies are needed to verify this.
If you suffer from joint issues, particularly in your knees or ankles, cycling is a lower-impact option, making it ideal for those undergoing rehabilitation or managing joint pain.
Whatever your choice, it’s always wise to consult with a healthcare provider before starting a new exercise routine, especially if you have any existing health concerns or injuries.
