Greetings, my dear friends. Everyone who wants to lose weight and look good tries to exercise. I'm no exception either. To maintain good physical shape at home you need sports equipment. An excellent choice is an exercise bike or treadmill. Not only are they effective for weight loss, but they are also good for your overall health. But 2 exercise machines at once is clearly too much :) Therefore, many are faced with a choice: which is better, a treadmill or an exercise bike?

In order to understand this issue, let’s go through the main characteristics of the projectiles and features. Let's also read the reviews.

Both of them belong to the group of cardio equipment. Using them correctly, the body's endurance increases and the figure is corrected. But in order to figure out what is more effective, let's look at which muscles the projectiles act on. And also how many calories you can burn per hour by exercising on them.

Treadmill

I'll go through its main characteristics. You can read more about how to exercise on a treadmill in this article. First of all, exercise on it has a beneficial effect on blood vessels and the heart.

The apparatus consists of a running surface that moves and handrails. To increase the load, the canvas rises, simulating uphill and other types of terrain. Modern exercise machines are equipped with different programs and it is possible to adjust the load.

The greatest impact is received by the calf muscles, gluteal muscles and thighs. The press is also involved in this process. When running, remember to keep it in good shape.

This simulator is the leader in calorie consumption. If you walk at a fast pace for an hour, you can burn up to 400 calories. Running intensely for 60 minutes burns 500-900 calories.

This is not to say that you can get a sculpted silhouette on a treadmill. But a toned body, yes.

The simulator is large in size, although today models have folding designs. So it’s convenient to fold it and hide it in a corner :)

Exercise bike

This projectile imitates a bicycle, only it stands still when you pedal. Just like a treadmill is an aerobic exercise.

By exercising on an exercise bike, you will get slender legs and firm thighs. Mainly the hamstrings and calf muscles are loaded. As well as thighs, abdominal muscles, quadriceps muscles.

An exercise for the press with support on your hands will be the most effective on this apparatus.

Lean on your hands, lift your butt off the seat, pull your stomach in. And in this position, pedal. It's like you're pushing yourself up a mountain. It will be very difficult at first. But you are guaranteed a firm tummy :)

Calorie expenditure depends on the weight and speed you choose. The frequency of training is also important. If you exercise for at least 60 minutes, you can burn 300-600 calories. Professionals burn even up to 800 calories during very intense training. I advise you to read my article on how to exercise on an exercise bike to lose weight.

Projectiles are vertical, horizontal, portable and hybrid. For older people and those with back problems, it is better to exercise on a recumbent exercise bike.

Which is more effective?

We have decided on the main pros and cons of exercise machines. Now let's figure out who needs a track and who needs an exercise bike.

Track First of all, it is suitable for those who want to tighten all the muscles of the body. If you have fat not only on your hips and you need to lose weight everywhere. Running guarantees an even and fairly proportional weight loss. It won’t work out that the top has lost weight, but the butt remains full :)

Exercise bike will be useful for weight loss for those who have problems with “ears” on the butt. In addition, it does not have such a traumatic effect as the treadmill, which is especially important for people with heavy weight. Plus, this projectile can also be used by cores. Since the load on the heart and blood vessels is much lower than that of a treadmill.

Review of popular treadmills

Market sporting goods offers many interesting models. I want to introduce you to the two that interested me the most.

Dender T-1007 Smart

This is a folding treadmill with a minimal set of functions. Not suitable for professionals, but ideal for beginners. The trainer is electric and fairly quiet. Its advantage is its compactness. Very simple controls. A running speed of up to 10 km/h is enough for an intense workout.

There are 12 for the user automatic programs. They cannot be customized. But I think they are more than enough for a full workout. The only negative is that the angle of the blade is not adjustable. You won't be able to run uphill, for example. Also the path will not work tall people With big step- the canvas size is small. In all other respects, this is a full-fledged simulator.

Clear Fit Eco ET 16 AI

This exercise machine has all the functions for professional and long-term use. Suitable for those who have decided not just to lose weight or stay in shape, but to take up running for results. You can use it to prepare for competitions.

The model cannot be called light and compact, its weight is 63 kg, but it folds. The size of the canvas is suitable for people with wide strides. It is possible to adjust the angle of inclination, as well as program training. Good system cushioning for a comfortable run.

Includes a heart rate sensor, as well as the ability to connect a wireless sensor. The simulator allows you to reach speeds of up to 16 km/h. The only disadvantages include errors in heart rate measurement. Also, the dimensions are not suitable for everyone.

Review of popular exercise bikes

I would like to introduce you to the vertical and horizontal models. These are the most popular options that are in demand.

Oxygen Peak U

Compact vertical model. Operates autonomously on batteries. Suitable for those who want to keep their buttocks and legs in shape. There is a magnetic load system, the weight of the flywheel is sufficient for effective training. Suitable even for those who have problems with joints and tendons. The projectile has 8 load levels.

The main advantage of the simulator is affordable price and compactness. On the electronic scoreboard you can see the distance traveled and speed. There is a built-in heart rate monitor, which is very convenient.

The disadvantages include the fact that the projectile is not suitable for tall people. Withstands weight up to 110 kg. So it is better for obese people to take a closer look at a more stable, or better yet, horizontal model. There is no possibility to program a workout. In some reviews, people complain about the seat being uncomfortable. But at first, the “fifth point” hurts on all the seats. No one puts a pillow under it :)

Hastings Wega RS4

This exercise bike has a horizontal seating position. It is suitable primarily for people with large body weight. And also for those who have had spinal injuries. There is no load on the spine and joints on this projectile. It has 32 load levels and 24 training programs. Those. You can exercise fully on it and lose weight effectively.

What I liked is that the simulator has the “BodyFat” function. This is an estimate percentage fat in your body. Sometimes the weight comes off very slowly, but this indicator melts before our eyes. This is a good motivation to continue training :) In addition, the seat is very conveniently adjustable horizontally. Therefore, the projectile is suitable for any height. The weight can withstand up to 160 kg.

The disadvantages include the rather large size and heavy weight of the simulator itself - 57.5 kg. You can’t move such a unit; you need to allocate a separate place for it. Although I think everyone has a separate corner to achieve results.

Today there are many ways to keep your health normal. Offers of help in working on oneself come from all segments of the service market. A wide variety of nutritional supplements, energy drinks, oriental practices, psychological consultations and even hypnosis are working tools for improving your condition. Modern man can use any method that he considers convenient for himself.

How to improve your well-being and your own health

Trying to fit in modern trends, a person chooses popular, and therefore effective, means of health correction. However, simple and available methods, such as morning exercises or a cold shower. Jogging or cycling several times a week has a noticeable effect on the body. The results of maintaining such a regime are maintaining vigor throughout the day, breaking down subcutaneous fat, improving the functioning of the vascular system, and losing weight.

Unfortunately, the time for such physical activity is determined by weather conditions. An experienced athlete can easily carry minus temperature or precipitation. Bad weather hardens you and, accordingly, helps improve your training results. But such an environment is contraindicated for a beginning athlete - there is a high probability of damaging his health. The same goes for simple office workers who want to improve their immunity a little.

There is a way to maintain a routine and not depend on weather conditions. It involves the use of sports equipment to simulate live running and cycling. Such devices are a treadmill and an exercise bike, which make training at home easier and also eliminate unnecessary time not related to training. This includes intermediate steps such as getting dressed and moving to the playing field. An analysis of both devices will help answer the question of which is better: an exercise bike or a treadmill.

What is more effective?

Both types of training are classified as aerobic training.. The exercises are characterized by a long load of medium intensity, simultaneous use of several muscle groups. The effect is mainly aimed at the heart - the load increases, and accordingly, the heart rate increases. Oxygen is actively entering the body, and in order to cope with this amount, breathing becomes more frequent.

I have long wanted to buy a home exercise machine. I work almost all the time at home, I don’t want to waste time at the gym and sports grounds. There was a choice: a treadmill or an exercise bike. I liked both options, but I still decided to go the route. Now, here I am, running. I feel great, my productivity has increased, I’m thinking about changing the model for more intense training.

The use of cardio training provides a number of positive changes:

• the body's endurance increases and overall tone rises;
• the cardiovascular system is strengthened;
• pressure stabilizes;
• lung function improves;
• resistance to stress increases;
• the level of subcutaneous fat decreases.

The two-wheeled trainer is popular among all cycling fans. The principle of operation of a sports device is no different from that of a regular bicycle. A person turns the pedals, thus the transmission is carried out, and the wheels begin to spin. In this case, the simulator stands in one place. During the training, a person holds the steering wheel and sits on a special seat. There is a mode similar to shifting gears, but the main purpose is to adjust the load on the legs.

Types of simulators

Different types of exercise equipment differ in the type of load and affect different muscle groups. The most popular types of exercise equipment:

• belt;
• block;
• magnetic;
• magnetic with electrical control;
• electromagnetic.

IN classic version The simulator uses a belt resistance system. One of the simplest types of exercise bike works without a network connection. It does not take up much space and is very easy to operate, at least due to the lack of the functions that other types have. The degree of load on the legs is set manually and does not require strong tension. Therefore, the device is suitable for beginners in a weight loss program and working with legs.

A trainer with a shoe system best simulates riding a regular bicycle. Special pads grip the steel flywheel. How hard they are pressed affects the degree of loading. This type is not in high demand, mainly due to the difficulty of adjusting the severity of pedaling and the monotony in the choice of training programs.

The most common type of exercise machine is powered by magnets.. Its popularity is due to its low cost and ease of load configuration. The difficulty of pedaling is changed by moving magnets away or closer from the steel flywheel. This type of exercise machine does not provide for precise adjustment of weight and work with high loads.

A more advanced load system combines magnetic resistance technology and electronic adjustment. The main advantage over analog type— the ability to fine-tune the severity of pedaling. The simulator is equipped with different training programs that involve alternating loads. In order to run the program, you need to connect the device to the network.

The bicycle ergometer uses one of the most advanced load mechanisms today - electromagnetic. Impact level magnetic field adjusted by feed force electric current. This allows you to automatically adjust the desired load force. For example, one of the programs provides for controlling the intensity of pedaling and keeping the power at the same level. If a person starts to spin faster or slower, the computer, accordingly, reduces or increases the load.

Bicycle ergometer trainer used by professional athletes. Thanks to its flexibility in settings, it is excellent for restoring muscles and joints in the postoperative period. It has a wide variety of workouts. In normal mode it operates from the mains, but there are models with a built-in generator, so operation is carried out without connecting to electricity.

Pros and cons of an exercise bike

Warm-up plays an important role in training and affects the achievement of the desired result. Since the main load falls on bottom part body, it is important to stretch your legs, knees, abdominal and back muscles. The choice of rotation intensity comes from the goals. Working with high speeds the legs swing more. To lose weight in the body as a whole, it is recommended to work at a speed of no more than 80% of the maximum possible.

On the advice of a friend’s trainer, I wanted to buy a trainer. I always loved riding a bike, so I didn’t think twice about it. There are simply no words! I couldn't help but leave a review.

It doesn't look much like a bicycle, but it works the muscles very well. Two months have already passed since the purchase began. I work out 2-3 times a week. I began to feel better, my legs and buttocks were a little stronger. I recently read in a magazine that even pregnant women can benefit from riding it, which is very helpful. After all, I’m already in my third month, but I don’t want to quit training.

Albina Ivanovna Krasheskaya

What's good about a treadmill?

The simulator simulates the road in a stadium or park. With its help, many hours of cardio training are carried out right in the room, because running is carried out on a surface with a looped movement. Most accurately simulate the surface on outdoors or in the gym a mechanical treadmill allows. More advanced options with setting the speed of the belt movement are possible on electric simulators.

Mechanical

This type is one of the most economical options. It does not require a network connection, because the rotation of the canvas occurs due to the movement of the runner. Thus, a mechanical treadmill closely imitates real running. There are models that allow you to set the angle of inclination and, accordingly, influence the muscles differently. This makes running easier or more difficult in a certain way. To set the level of running severity, some exercise machines have a belt braking function.

Electrical

Trainer with electric motor very popular among people who closely monitor their figure. Using the on-board computer, the desired speed is selected. The available speed range depends on the classification of the selected treadmill.

I used to run, but now I have less time for myself. Therefore, I installed a treadmill and exercise on it immediately after sleep almost every day. Helps you wake up faster, perk up, and feel better throughout the day. I even quit smoking. I consulted about the regimen and learned how to effectively achieve weight loss before summer. Now I alternate with strength loads.

Just like when working with an exercise bike, it is important to monitor your heart rate and speed. Running should be carried out at a speed no higher than 70% of the possible speed. Approaches should be alternated with a short rest so that the muscles do not cool down.

Which is more effective?

Both exercise machines are great for cardio workouts.. They give everything necessary conditions for quality training. Those who regularly exercise on both types of simulators leave equally good reviews. An analysis of the simulators showed the pros and cons of each, and also determined what is best to use to achieve your goals. Exercise bikes work more on the calf muscles, buttocks, thighs, and abs. And the treadmill will be useful for losing weight. It is chosen by those who work with the outlines of the body in general, and not with separate groups muscles

You already know that healthy eating and exercise is important to lose weight, look and feel better, and most importantly for health. Perhaps you have already decided to purchase some sports equipment for your home. The most popular are treadmills and exercise bikes, but how do you decide which better exercise bike or is a treadmill for you?

Safety is of utmost importance when you're purchasing something for your home, so we'll cover that first.

Pros of a treadmill

At correct use, most new models have automatic shutdown security devices.

Cons of a treadmill

You may lose your step and fall off the treadmill.

On a treadmill, the main stress is on your joints, especially your knees and ankles. People with arthritis may experience pain when running on a treadmill.

Pros of an exercise bike

An exercise bike is the safest exercise equipment, especially for people who are elderly or injured.

It is very difficult to fall off an exercise bike.

When positioned correctly, the exercise bike places little stress on the knees and ankles

If you have upper body injuries, you can ride a bike in a recumbent position.

Cons of an exercise bike

An upright exercise bike can put stress on your back.

Training effectiveness

The most important thing in any exercise is its effectiveness.

Pros of a treadmill

At the same intensity, you will burn more calories per hour on a treadmill (750) than on an exercise bike (550).

Walking on a treadmill also works the core muscles of your back and abdomen, and you can also swing your arms to engage your arms.

Staying active on the treadmill may be the key to rapid weight loss.

Cons of a treadmill

If you have health problems, running on the treadmill may cause pain or make your condition worse.

Although the treadmill burns more calories, you can burn the same amount of calories more easily and over a longer period of time on a bike.

Pros of an exercise bike

If you find it difficult to run for 10 minutes on a treadmill, then you can easily do 20 minutes on a stationary bike, and therefore you will burn more calories per workout on the stationary bike.

Cons of an exercise bike

Work only on the main muscles of the legs.

Mode

The hardest part of working out at home is the routine. When you go to study gym, you have one goal - training. When you're working out at home, it's often difficult to motivate yourself or stay interested in the workout because there are too many distractions. You need to make training fun and interesting enough.

Pros of a treadmill

You can place the treadmill in front of the TV and run during your favorite program.

If you have a treadmill with inclines or variable speeds, they can make your workout more interesting.

Listening to music is another way to brighten up your workout.

Cons of a treadmill

The treadmill is noisy and often drowns out the TV.

Reading on a treadmill is almost impossible.

Pros of an exercise bike

Like a treadmill, a bicycle can be placed in front of the TV; this is easier to do since it is lighter. It's also easier to hold a book or magazine, a video game controller, or even a phone on an exercise bike.

Some bikes can be connected to a TV and games console, allowing you to train in an interactive visual course that requires you to complete various tasks on an exercise bike.

Cons of an exercise bike

On an upright exercise bike, you may have some trouble reading because you have to hold the handlebars to maintain balance.

Some people get bored on an exercise bike because they don't use any body parts other than their legs.

Remember that you need to exercise for at least 20 minutes on any machine to get real results. Any exercise machine will help you lose weight or improve your health

It consists of a rotating belt and handrails that allow you to carry out the necessary activities. Its basic functions include selecting incline, decreasing or increasing speed, and training programs.

Did you know? The treadmill was invented in 1818 by English civil engineer Sir William Cubitt. It was designed to grind grain or pump water, and it was powered by prison inmates. Over time, this technique began to be used for picking cotton, crushing stones or laying bricks.

Gradually, American overseers stopped using the treadmill among other backbreaking jobs, such as picking cotton. In England, the treadmill continued until the end of the 19th century and was abolished as too cruel punishment. The car was almost lost to history. But Dr. Kenneth Cooper demonstrated the health benefits of aerobic exercise in 1960, and the treadmill made a triumphant comeback.

Exercise bike- this is an alternative version. In addition to the basic functions of measuring speed, time, distance traveled and calories burned, there are additional ones, such as measuring temperature, selecting a training mode, fitness test, etc.

Exercise bike training

Contraindications to exercise on an exercise bike

The presence of diseases that significantly reduce the body's endurance causes contraindications for exercise. These include diseases of the respiratory and systems, such as: tachycardia, bronchial, angina, etc. In this case, the exercises should be physical therapy approved by a doctor.

In addition, you should not pedal in case of advanced arthrosis and illness, as well as in case of acute respiratory viral infection and. As for women, they should limit their exercises in and also during.

Benefits of an exercise bike for losing weight and staying fit

One of the advantages of an exercise bike is that it is more effective than a treadmill. To do this, you need to exercise every day for half an hour with an intensity of 80%, however, these parameters depend on the age or state of health of the person.

Exercises on such a simulator allow you to provide the necessary load on the cardiovascular system, while stabilizing blood levels and ensuring a decrease in blood levels. In addition, they reduce the dynamics of development.

Aimed at working the lower body, namely: shins and gluteal muscles, exercises help in the abdominal and side areas. Just like a treadmill, an exercise bike allows you to develop endurance, thanks to which you can cover long distances on foot or by bike. To lose weight, it is better to stick to a program that includes different types load and intensity.

Thus, the following chain of actions should be performed:

• While warming up, pedal easily for up to 7 minutes.
• Switching to medium intensity, pedal at medium resistance for 12 minutes.
• Starting sprinting, pedal at light resistance for 1 minute.
• Going back to easy riding, pedal for 2 minutes at medium resistance.
• Selecting a heavy load, pedal for 5 minutes.
• After a short break, you need to exercise at light intensity for 12 minutes.

Such a program can include 20 types of load, the selection of which is adjusted in accordance with functionality.

Did you know? By exercising continuously for one hour, you can get rid of approximately 500 calories.

The design of the equipment allows you to perform training in a sitting position, which ensures the least stress on your knees and ankles. This is true if you have the corresponding ones or with arthritis.

During training, you can watch your favorite shows on TV or listen to a useful audiobook. This is another advantage of this simulator.

Disadvantages of exercise bikes

Since the structure is quite large in size, it must be placed in a large room. Doing the exercises takes a considerable amount of time, and besides, unlike cycling, this equipment will not allow you to enjoy the ride. fresh air, unless it is located on the street.

It is necessary to remember the contraindications to exercise on an exercise bike and if you suffer from hepatitis and other diseases mentioned above, you should refrain from training so as not to cause even greater harm to your health or choose another exercise machine, such as a treadmill, which would be better suited for moderate loads.

Treadmill workouts

To achieve the desired results using a treadmill, you need to follow a number of rules. First, you need to familiarize yourself with its structure and control panel in order to know how to switch the speed mode and inclination angle. In addition, before starting exercises, you should warm up and make sure that you have no contraindications to training.

For training, it is better to purchase shoes that are specifically designed for. This recommendation also applies to using an exercise bike. You need to start exercising on a treadmill with a 10-minute walk. This rule especially applies to older people or those for whom excessive exercise is contraindicated.

Important! Do not start exercising by jumping on the treadmill while the belt is in fast motion, as this may cause injury.

You should start the exercises on an empty stomach, before breakfast. However, if this is not possible, then you can move the training to the evening. You also need to take care of hygiene and take it after training.

Upon reaching 20 years of age, you can calculate the number of heart beats per minute and determine your pulse zone. To do this, you need to subtract the number of full years of a person from the number 220. Since the effective heart rate zone is 65–85%, you need to multiply the result by 65 and 85, respectively. This way we will get the lower and upper heart rate threshold. If during training it drops below normal, then the exercises can be considered ineffective. If the pulse exceeds the upper mark, this indicates an overload of the body.

However, this type of training will help older people, as well as those who want to tighten their body. It is believed that the path is better for people suffering from heart disease.

Contraindications for exercising on a treadmill

Contraindications for exercise are due, first of all, to the presence of diseases that significantly reduce the body's endurance.

Increased body temperature, migraine, bronchial asthma, heart disease, grade 3 hypertension, angina and tachycardia, spinal diseases, influenza, acute respiratory viral infections, colds, thrombophlebitis of the lower extremities, dysfunction of the respiratory system - this is a list of symptoms and diseases in the presence of which you should not walking and jogging on the treadmill. As for women, they should limit their exercises to critical days, as well as during pregnancy.

Benefits of Treadmills

The main advantage of this projectile is that it allows for cardio training. This makes it possible to strengthen the cardiovascular system and normalize blood circulation. The design allows you to use the strength of your muscular frame, while loading the muscles of the back, arms, legs and neck.

Important! According to the configuration of the treadmill, it must be equipped with a seat belt. It is located near the dashboard and is capable of stopping the simulator if the person exercising on it loses consciousness.

Such activities contribute to the production of endorphins in the body, which allow you to get rid of. In addition, they improve metabolism and the general condition of the body, as well as burn fat and help correct the figure.

Another advantage of the simulator is that while jogging you can watch TV, study foreign languages or listen to music.

Disadvantages of Treadmills

The disadvantages of a treadmill include the following:

• Regular running can lead to joint problems.
• A large-sized device takes up a lot of space, and its heavy weight will create inconvenience during transportation.
• Exercising will not allow you to enjoy a walk in nature unless the exercise machine is placed outside.
• The treadmill feels monotonous and makes loud noises.

What muscles are used on both machines: comparison

By pedaling on an exercise bike, you can strengthen your legs, namely: the inner and back surfaces of the thighs, calves, etc. Besides, physical exercise are comparable to running and allow you not only to tone your muscles, lower back and abdomen, but also get rid of

When you run or walk on a treadmill, you mainly use the muscles of your legs, thighs and buttocks. At the same time, the muscles of the shoulder joint also swing.

Which simulator is more effective?

Exercises on any of the simulators, one way or another, will lead to a loss of calories and, accordingly, to. Thus, exercises on an exercise bike will allow you to pump up the muscles of your buttocks and calves, and a treadmill will allow you to do cardio training at home.

Important! Most in an efficient way In order to get rid of excess weight, you can exercise on cardio equipment. They help increase aerobic exercise and are the best helpers for burning calories. However, if you overdo it with training, you can get physical and mental exhaustion of the body, which will lead to depression, loss of strength and sore throat.

In addition, the functional features of each projectile make it possible to free your hands and combine sports and other activities. However, if you use a treadmill, you must take into account its risk of injury. So, if there are children in the house, you should not leave the device on.

Which exercise machine is more convenient for home use?

To determine which exercise machine is best for the home, you need to take into account its dimensions, number of functions, material strength, cost, presence of a radio or a special stand for a phone or a cup of water. Thus, for placement of the treadmill will require more spacious room, than for an exercise bike. It is also necessary to take into account the fact that in order to move it you will need to fold or unfold the projectile.

In addition, the treadmill can create noise and vibration, and its moving belt can cause injury. Thus, you should select a projectile based on your individual preferences and goals.

We come to the right choice for ourselves

Each person must determine for himself which exercise machine is best for him. To do this, it is necessary to determine not only the purpose of using the projectile, but also take into account its size and functional features. You should also take into account the financial component and possible availability contraindications.

If your goal is to improve your cardiovascular health, then you should choose a model that has more accurate heart rate measurement devices. The logging feature will also be useful when using a projectile. If you just want to increase the overall tone of the body and relax, then choose shoe or magnetic models that have a smooth ride.

And if you live in a cramped apartment, then the best option will become a small-sized exercise bike. Some models can fit on a balcony. And if you want to place the equipment in a private gym, then a treadmill will be an excellent addition.

To maintain good health, every person should exercise. As you know, they can strengthen muscles and improve blood circulation. In addition to having a positive effect on human health, exercise machines can correct figure flaws and develop endurance through regular training.

To maintain good physical shape, there are a number of effective exercises, and also use various simulators and equipment. In every sports club, and some even at home, there is a treadmill, a pair of dumbbells, an exercise bike and even wall bars. All this, of course, effective devices, but having a different focus on strengthening certain muscle groups. Today we will discuss with readers of the Popular About Health website what is better, an exercise bike or a treadmill, and reviews from those who have been using them for a long time will help you understand the principle of their operation and what to choose for yourself.

Both of these devices are cardio equipment. This means that exercising on them helps increase endurance, shape your figure, and burn a certain amount of calories. Let's look at the features of each simulator separately, so that we can then compare them and make the right choice.

Exercise bike or treadmill?

Treadmill and its characteristics

Jogging or walking are the main exercises that can be done on a treadmill. By changing the height of the belt and the speed of its movement, you can adjust the degree of complexity and intensity of the exercises performed, and therefore adjust the load on the body. Modern simulators have several programs that allow you to simulate climbing a mountain, moving on flat terrain, or even terrain.

The greatest load when exercising on a treadmill is placed on the calves, as well as the buttocks and thighs. In addition, the entire cardiovascular system is strengthened, the abdominal muscles are strengthened, provided they are properly tensed and maintained in good shape during training. When it comes to calorie consumption, the treadmill has virtually no equal. Walking at a fast pace for 60 minutes burns 400 kcal, jogging – about 800-900 kcal.

One of the disadvantages of a treadmill is the inability to make the body sculpted, since there is no power load. It’s quite possible to tighten up and correct your silhouette, but you won’t be able to pump up.

This simulator is contraindicated for people who have problems with the spine, since it is the one that bears the greatest load during any type of running. The track is not recommended for diseases of the knees, hip joints, or ankles.

Exercise bike and its characteristics

This is a stationary imitation of a regular bicycle, allowing you to create an aerobic load on the large group muscles. The muscles involved are the calf muscles, hamstring tendons, thighs and abdominal muscles. During exercise, the quadriceps muscle of the thigh increases. If you increase your support on your arms by leaning forward while riding, the load on your abdominal muscles increases, causing it to tighten. This becomes noticeable after just a few workouts.

The exercise bike is one of those exercises that most women are afraid of. Unlike a treadmill, it makes it possible to build up thigh muscles, which increases the volume of the legs and is not always acceptable for the fair sex. Although many people like the pumped up shape of their legs. The exercise bike works well for your calves. In a word, it is unlikely that you will be able to make your legs slender, but tightening and pumping them up is easy.

As for calorie expenditure, in one hour you can burn from 300 to 850 kl, depending on what load you set. Unlike the treadmill, there is no shock load on the joints. This means that the exercise bike is more suitable for people with diseases of the spine, joints, obesity and heart disease.

Modern models of exercise bikes are represented by vertical, horizontal and hybrid equipment, which allows everyone to choose suitable option depending on health status and weight category.

Reviews of the exercise bike and treadmill

Who should focus on the exercise bike and who should stick to the treadmill? Judging by user reviews, the treadmill is worth choosing for overall weight loss and tightening of all muscle groups. Well, an exercise bike is effective remedy combating fat deposits on the thighs.

“I have been jogging on the track every day for 30 minutes for 3 months. The result is pleasantly pleasing, so there is an incentive to move on! Minus 6 kg with a normal diet cannot but please. I like that the legs do not increase in volume, and the calves just gracefully tighten and acquire a beautiful contour.”

“I have an exercise bike additional option for main workouts, I use it to warm up before intense strength training. My body type is called pear - my top is thin, my breasts are small, but my buttocks and hips are wide. By exercising on an exercise bike, I try to correct the lower part of the body, the result appears, although quite slowly, but it is there!”

Another review about the treadmill: “I exercise regularly, and plus I’ve given up evening meals. In two months I managed to lose 5 kg, which I think is the optimal rate of weight loss. By jogging, the muscles are tightened, and the skin does not sag, but becomes firm and elastic due to systematic weight loss. But I like toned calves, so I’m planning to replace the treadmill with an exercise bike soon.”

Think that an exercise bike or better path for running... Decide!

Tips to help you! Take care of your figure with pleasure!