Exercise bikes and treadmills are two of the most used exercise machines. This is true for both at-home use and in the gym. When searching for an easy effective workout, they offer convenience with simple set up and different resistance levels/programs to individualize your training regime.
What is cardio?
Cardiovascular (cardio) exercise is any type of movement that increases a person's heart rate to enhance their body's oxygen flow. There is a myth that cardio exercise has to be of high intensity, such as running or plyometrics. However, the truth is that low impact exercise can be just as effective in getting the heart rate up. Plus, lower impact exercise can be more tolerable for anyone with joint pain, low endurance or even just low motivation. Some low impact options include cycling, walking, swimming, and rowing.
Cardio is part of a healthy exercise routine.
No matter what you can tolerate, the importance of cardio exercise cannot be underestimated. Studies have shown that regular cardio exercise remarkably minimizes your risk of heart problems and stroke. (These are two of the major causes of death in the developed world).
Doing regular cardio provides many health benefits:
- Increase your energy and endurance.
- Helps you lose weight. A cardio routine helps burn calories and boost metabolism.
- Control blood pressure by improving the circulation of blood throughout your body.
- Strengthen your immune system. When your heartbeat increases, blood vessels widen and allow a much better flow of white blood cells, the agents responsible for fighting against viruses and infections.
- Manage cholesterol levels. Cardio exercises help lower “bad” cholesterol and increase “good” cholesterol.
- Controls sugar levels, helping to prevent type 2 diabetes and obesity.
How much cardio is enough to gain these benefits?
The Center for Disease Control and Prevention recommends at least 150 minutes of moderate intensity or 75 minutes of high-intensity exercise per week. Considering there are over 10,000 minutes in a week, this is a reasonable goal that anyone should be able to reach!
To achieve your cardio goals, an exercise bike or treadmill are both great ways to get the heart pumping.
Exercise bike vs. Treadmill: Which is right for you?
The Exercise Bike
The exercise bike is similar to a regular bike, except that you can go for a ride in the comfort of your own home or gym. Unlike traditional bikes, exercise bikes enable you to simulate going uphill by adjusting the resistance. This feature helps to make the ride harder and boosts overall calorie burn. The added resistance also has the extra benefit of toning the leg muscles from the calves to the gluts.
Pros Of An Exercise Bike
- Since you are seated, it is a safe choice for anyone at risk of falling.
- Many different styles and affordability (depending on your preference). These include recumbent, upright and racing style bikes.
- Exercise is typically better tolerated in a seated position on a bike. It also allows for multitasking activities such as reading and using the phone.
- Adjustable features make a bike a very personalized exercise experience.
- An exercise bike usually needs less maintenance and space (some bikes are even foldable.)
- Provides a great lower body workout for muscle toning and endurance.
- A low impact option for the legs and low back. A great option for anyone with joint pain and/or arthritis.
Cons Of An Exercise Bike
- A bike is only working the lower body.
- Requires time and knowledge for proper adjustment.
- A bike is a poor choice for anyone with severe flexibility limitations in their hips or back.
- The nature of the bike seat leaves the butt feeling sore after a workout.
The Treadmill
Treadmills enable runners and walkers to exercise regardless of the weather (or pollution) outside. A treadmill offers the ability to increase resistance by adjusting the incline, which simulates running or walking up a hill. Treadmills are quite versatile, allowing you to choose your intensity from a slow walking pace to sprinting.
Pros Of A Treadmill
- All treadmills include safety shut-off features.
- A great option for bad weather, outdoor city pollution, or severe temperature changes.
- A full body workout can be achieved with correct sequencing of the arms and core.
- A great way to multi-task if you need to make a phone call or have a TV show to watch.
Cons Of A Treadmill
- Treadmills tend to be expensive to buy and maintain.
- Multi-tasking is possible but can increase the risk of falling. Don’t try to read while using a treadmill.
- Requires a large amount of space.
- In comparison to a bike, a treadmill is higher impact, putting increased pressure on the spine and joints.
And The Winner Is…
Both the exercise bike and treadmill are good tools for cardiovascular workouts. Choosing which machine is right for you really depends on your comfort, balance, fitness level, and goals. If you have biking or walking/running goals, then choosing that specific mode of exercise will help you to attain them more quickly. Ideally, if you have the budget, the space at home or you go to a local gym, you do not have to make a choice. Having both machines and alternating between them offers you good cardio options while combating boredom.
The important part is that you are getting consistent cardio to keep yourself healthy!
