As the basis of a healthy lifestyle, physical exercise serves as a source of good health and mood. But not every person can afford regular outdoor activities. So, in order to practice running or cycling at any time, you can get a special exercise bike or treadmill.
- Functions of both simulators
- Training on an exercise bike Who is an exercise bike suitable for?
- Contraindications to exercise on an exercise bike
- Benefits of an exercise bike for losing weight and staying fit
- Disadvantages of exercise bikes
- Who is a treadmill suitable for?
Functions of both simulators
A treadmill is a machine designed for running or walking; it consists of a rotating belt and handrails that allow you to perform the necessary exercises. 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 remained until the end of the 19th century and was abolished as too cruel a 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.
An exercise bike is an alternative version of a bicycle. 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
Performing exercises on this simulator is accompanied by strong physical stress on the body, and therefore requires regular monitoring of the heartbeat. You should start each workout with a warm-up to warm up your muscles. To do this, you need to do stretching, several squats and bends forward, and also massage your knee joints, since exercises on such a simulator will mainly use the lower limbs.
When choosing a training program, you should keep in mind that it should depend on your goals and physical fitness level. In addition, at the initial stage of using an exercise bike, you should gradually increase the load and be careful when performing strength exercises.
To begin with, it is enough to conduct half-hour training every other day for two months. In this case, their intensity should depend on your age and usual heart rate. On average, it is about 65%. After you get used to this training regimen, you can begin an intermediate program, which involves up to 5 workouts per week. Their duration must be increased to 45 minutes, and their intensity to 80%. This exercise regimen is the most optimal for most people who use an exercise bike.
For more experienced athletes, it is recommended to increase the frequency, duration and intensity of training. So, you need to practice for an hour every day.
Who is the exercise bike suitable for?
An exercise bike is perfect for those people who enjoy cycling, but for some reason do not have the opportunity to go to the gym, exercise on a treadmill or ride outside. Also, its use will be relevant for varicose veins, thrombosis and obesity, because in the process of performing exercises it is possible to better monitor health indicators. In addition, this type of training will be useful for older people, as well as those who have problems with their legs, bones and back.
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 cardiovascular systems, such as heart disease, hypertension, tachycardia, bronchial asthma, angina pectoris, 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 diseases of the spine, as well as in case of influenza, ARVI and colds. As for women, they should limit exercise during menstrual periods, as well as during pregnancy.
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 in promoting weight loss. 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.
Exercising on such a simulator allows you to provide the necessary load on the cardiovascular system, while stabilizing blood pressure and reducing cholesterol levels. In addition, they reduce the dynamics of the development of atherosclerosis.
Aimed at working the lower part of the body, namely the thighs, legs and gluteal muscles, exercises help to lose weight in the abdomen and sides. 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 of 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 for 12 minutes at light intensity.
Such a program can include 20 types of load, the choice of which is adjusted in accordance with the functionality of the simulator.
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 in case of corresponding injuries or 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. Performing the exercises takes a considerable amount of time, and, unlike cycling, this equipment will not allow you to enjoy a ride in the 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, diabetes 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 is better for moderate loads.
Who is most suitable for an exercise bike and for whom is it contraindicated?
An exercise bike and a treadmill are the most popular cardio machines. It is difficult for many to immediately figure out which simulator is more effective, especially since each of them has its own advantages.
So, who is best for an exercise bike?
- If your problem area is hips and legs. Since during exercise on an exercise bike the load is placed specifically on the lower part of the body, it is worked out first.
- If you have problems with joints and varicose veins. An exercise bike is considered more gentle compared to a treadmill. As you pedal, your knees and veins are subject to less stress. When you run, your joints experience a slight jolt as your leg rises and falls sharply.
There are also contraindications:
- Severe forms of diabetes mellitus;
- Stage of exacerbation of chronic diseases;
- High blood pressure;
- Tachycardia, heart failure, angina attacks, heart defects;
- Bronchial asthma;
- Flu, ARVI, colds;
- Oncological diseases.
If you do not have the listed diseases, but during exercise you feel dizzy, have a strong heartbeat, shortness of breath, or weakness, then immediately get off the exercise machine and consult a doctor.
Treadmill workouts
In order to achieve the necessary 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 running. 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. It is also necessary to take care of hygiene and take a shower 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.
To avoid dehydration, you should stock up on water. In this case, it is necessary to avoid drinking coffee drinks immediately before training. And if you feel significant discomfort or pain in the chest area, you must immediately stop the movement of the projectile and stop exercising.
The duration of the first lesson should not exceed 20 minutes. In the future, you can increase the time of exercise. Before finishing your workout, you should slow down the pace of the treadmill to smoothly complete the exercises and normalize your breathing. It is recommended to get off the projectile only after it has stopped.
We will describe the basic exercises, depending on the level of training of the person. A beginner needs to perform the exercises for 1 minute, while maintaining a speed that is 75% of the maximum, but for 4 minutes it will need to be reduced. Such manipulations are performed 5 times over 25 minutes.
Did you know? Australian farmer Cliff Young first competed in the ultramarathon in 1983 at the age of 61 and won it, running 875 km in 5 days, 15 hours and 4 minutes.
At the initial level of training, you need to run for 2 minutes at the same speed and time parameters. This workout involves 20 minutes of walking followed by 10 minutes of running.
For an advanced athlete, you can choose an individual program that allows you to work on different muscle groups to strengthen them.
If you want to simulate moving through mountainous terrain, then after a 5-minute warm-up, set the incline angle to 3-5%, run for 2 minutes. This will allow you to work the muscles of your buttocks and legs.
Who is a treadmill suitable for?
A treadmill is perfect for those people who like walking, but due to some circumstances, they do not have the opportunity to do it. Unlike an exercise bike, its use will not be relevant for those who are obese, have spinal or back injuries, or are predisposed to varicose veins, scoliosis, and flat feet.
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 primarily due 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 exercise during menstrual periods, 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 help get rid of depression. In addition, they improve metabolism and the general condition of the body, as well as burn fat and help shape 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 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 are the differences between running on a machine and running outdoors?
When it comes to running mechanics, the differences between a modern electric treadmill and running on a flat surface outside are minimal.
Of course, on the treadmill there is a little more load on the front of the thigh, and the buttocks and the back surface are pumped less: after all, the surface of the canvas moves under you on its own.
However, if you want to tone your glutes and hamstrings on the treadmill, that's also quite easy to do. Here you will need to use the so-called heel pull (that is, touching the track with your heel for a longer time) and other methods. Therefore, regarding functional training, the differences are minimal.
Attention! Mechanical tracks and magnetic options imitate normal running to a lesser extent compared to electric ones. They move the blade with small jerks and provide less shock absorption
Although, on the other hand, here you move the track yourself, and accordingly, the quadriceps is actively working.
With all this, running 10 or even 20 km. on a treadmill, repeating such a feat in air becomes very difficult. There will be more shortness of breath and the right hypochondrium may ache.
In the end, there are quite a lot of differences:
- weather;
- General terms;
- variety of workouts;
- intensity;
- body workability.
Each detail should be considered separately. This is what we will do next.
For comparison, we use a pivot table. The method is visual and understandable.
| Property | Treadmill | Running outside |
| Weather | Always the best weather for training, you can simulate the wind if you raise the incline a little. Either way, it's always nice to run here. | It will provide you with a complete variety of weather conditions, and for some this fact will even be an advantage. You still see variety and experience different loads, but the weather can also make productive training difficult. |
| Convenience and comfort | In a modern gym or home, you can turn on the TV or set up a tablet, put a bottle of water and use many useful measuring devices on the treadmill itself. | Even carrying a bottle of water with you is often not very convenient. Running on uneven surfaces is also not very comfortable. Although, if you turn on the player, the workout can become much more enjoyable. |
| Safety | If you don't have good running technique, the treadmill can be harmful to your joints. In addition, the lack of normal running shoes and shock absorption on the track also puts stress on the joints. As a result, you can get various ailments. The treadmill is not the safest exercise machine. However, with the right attitude and compliance with basal safety techniques, it is a completely healthy option. | The possibility of tripping here is almost identical to a treadmill. If you only run on asphalt or other flat surfaces, you can also overload your joints, especially if you run in inappropriate shoes and without equipment. In addition, you need to look for a normal running space, that is, go outside the city. |
| Running technique | This will require preparation, but you can vary your own pace to suit the length of your steps. The result is competent technique with a step of the required length. | Here you can shorten or lengthen your steps. As a result, the technology may not be entirely competent. It is highly advisable to attend a couple of training sessions with a trainer who can teach you running technique. |
| Efficiency | Considering this parameter as a whole, the treadmill looks at least more interesting. Varying different programs and creating personal workouts helps you progress effectively and most importantly spend less time progressing. To do this, you need to know the functions and modes well. | On the one hand, you can get new sensations if you choose different routes. The enjoyment of running is also a significant factor. However, it is very difficult to determine and regulate the load yourself, even if you use heart rate monitors and pedometers. |
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As you can see, the options for different parameters are almost equal, you should consider each workout separately.
What muscles are used on both machines: comparison
By pedaling on an exercise bike, you can strengthen the muscles of your arms and legs, namely the inner and back of your thighs, calves and biceps. In addition, physical exercise is comparable to running and allows you not only to tone the muscles of the buttocks, lower back and abdomen, but also to get rid of excess weight.
When you run or walk on a treadmill, you primarily use the muscles in your legs, thighs, and buttocks. At the same time, the muscles of the shoulder joint also swing.
What are the benefits of an exercise bike?
Even before it became one of the most popular exercise equipment in fitness centers, this sports equipment was used for therapeutic exercises in medical health centers. The benefit of an exercise bike is that it strengthens:
- heart;
- lungs and bronchi;
- abs, legs and buttocks.
With proper distribution of the load during intense exercise, a person receives effective cardio training, which is necessary to restore health. In this case, you need to choose a mode that allows you to exercise at a slow pace. In addition, the projectile helps develop endurance, burn excess calories and lose weight.
There are several types of devices that simulate cycling - mechanical and electrical. According to the position of the body on the exercise bike, they are divided into:
- Horizontal. Their seat is low. The person stretches his legs forward to set the device in motion.
- Vertical. The pedals are under the seat. It is more difficult to twist them and the load on the spine is greater.
- Combined. They combine the functions of the two previous types and can be transformed.
It is difficult to say which is more useful, an exercise bike or a treadmill. According to the observations of people who regularly use exercise equipment, they are both comfortable and train the respiratory system and muscles. However, for patients with health problems and weighing over 110 kg, it is more difficult to maintain a running pace than to pedal an exercise bike. This projectile is less traumatic and promotes weight loss.
Which simulator is more effective?
Exercises on any of the exercise machines, one way or another, will lead to the loss of calories and, accordingly, to weight loss. 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! The most effective way to lose excess weight is to 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, to accommodate a treadmill you will need a larger 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 the possible presence of 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 a small exercise bike would be the best option. 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 play sports. As you know, physical exercise 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.
Exercises Sports and fitness Exercises for weight loss Exercises on exercise machines
What are cardio machines for?
Having decided to exercise at home, you need to carefully approach the issue of purchasing a suitable exercise machine. This pleasure is not cheap, and it will be a shame if it does not suit its owner according to any criteria.
It is worth noting that both exercises are considered equally effective means for strengthening the cardiovascular system. That is why they are called cardio equipment. They are very popular among both beginners and more experienced athletes.
Modern exercise machines are equipped with a variety of functions that allow you to adjust the degree of load depending on your general physical condition and your goal. All kinds of sensors show the heart rate, the number of kilometers that have already been “run” or “traveled”.
You can also control the incline of the treadmill or exercise bike, simulating movement uphill or over rough terrain. In this way, the level of load is regulated, which can be alternated with normal walking or quiet cycling. Agree, this is very convenient, especially if you don’t even need to go outside to do it!
Choosing which is better - a treadmill or an exercise bike - is not easy, but it is possible, taking into account the characteristics of each equipment and your own physical abilities.
