Treadmill vs Stationary Bike: Which Is Better For Lose Weight At Home?

Do you looking to add a piece of cardio equipment to your home gym? Both Treadmill and stationary bike can offer a great workout,but there have some important difference between the two types of home gym equipment.We will help you to make a better solution, find the suitable home gym cardio equipment to lose weight.

 

• Advantage and disadvantage: treadmill vs stationary bike
• Which is better for weight loss,treadmill vs indoor cycling bikes?
• Which burn more calories,treadmills vs exercise bike?
• Physical condition and personal experience
• 20 Minutes workout to lose weight

Advantage and disadvantage: treadmill vs stationary bike

Benefits of treadmills

• Allows you to walk and run in a controlled indoor environment
• Adjustable treadmill speed and treadmill incline gives excellent control of the intensity
• Supports accurate data tracking
• Allows the setup of digital experiences like television to enhance the workoutand end the boring of workout
• Not limited by environmental concerns like the weather
• Maintain bone mass and preventing osteoporosis

Disadvantages of treadmill

Despite many benefits,treadmills also have a few downsides. Compare with running outside, you will feel tried and bored after long time workout on treadmill,because you miss out some beautiful scenery that other outside runners enjoy, which make times seems longer and body needs to expand more energy.If you forget to wear safety waist belt, you can’t keep up with treadmill and get injured.

Another downsides of treadmill that it will make greater impact on joints,which will increased risk of injury.

The benefits of indoor cycling bike

• significantly improves most fitness metrics
• relatively low impact and joint-friendly
• easy to measure, track, and adjust the intensity
• you’re not limited by environmental concerns like the weather
• can improve gait and balance

The disadvantages of exercise bike

• This way doesn’t suitable for build substantial muscle
• Offers less significant improvements in bone mineral density (BMD) than weight-bearing exercises
• Less appealing for people who like outdoor exercise

Which is better for weight loss,treadmill vs indoor cycling bikes?

Build different parts of muscle

Both treadmills and stationary bike are efficient home gym equipment for weight loss, but there have some difference between the two types home exercise equipment, it exercise different part of muscle, burn a different amount of calories.

	Indoor cycling bike	Treadmill
Main muscles worked	• quads • hamstrings • calves	• core • quads • glutes • hamstrings • hip flexor
How to work more muscles	Stand while pedaling to fire up your glutes, core, back, and shoulders.	More incline = a deeper burn in your leg muscles and more demand from your hip joints.

Both indoor exercise bikes and treadmills offer a whole-body workout, but a treadmill naturally uses a wider variety of muscles. You can vary the muscles worked by changing your position or the machine settings.

 

A treadmill is good for belly fat loss, strengthening the heart, muscle toning and bone strengthening. Running on a treadmill is a high-impact exercise, so it places more strain on your knees and other joints. It can also offer some upper body workout benefits too.

On the other hand, the stationary bike provides more of a workout for the glutes, calves and thighs, It's also good for muscle toning, weight loss, strengthening the heart and increasing lung capacity. A stationary bike typically doesn't offer much in the way of upper body exercise, unless it’s a version with an upper-body component.

Which burn more calories,treadmills vs exercise bike?

The number of calories you burn depends on your weight and the intensity and duration of your workout. In general, running on a treadmill burns more calories per minute than riding an exercise bike, and riding an exercise bike burns more calories than walking on a treadmill.

According to research at Ohio State University, you should try walking on treadmill at varying speeds to burn up to 20% more calories.

 

Individuals can burn around 600 to 800 calories in an hour with a treadmill, versus about 400 to 500 calories in an hour on a exercise bike. But that's with the big caveat that calorie burn rates vary greatly depending on your age, genetics, weight, gender and other factors.

According to Harvard Health Publishing reports, it expose that 30 minutes of moderate-intensity stationary biking burns about 210 calories for a 125-pound person, 252 calories for a 155-pound person, and 292 calories for a 185-pound person. A 30-minute vigorous stationary bikes workout burns approximately 315 calories for a 125-pound person, 378 calories for a 155-pound person, and 441 calories for a 185-pound person.

 

For comparison, running for 30 minutes at 6 mph (10-minute miles) burns about 295 calories for a 125-pound person, 360 calories for a 155-pound person, and 420 calories for a 185-pound person, so jogging at a moderate pace on walkingpad treadmills will burn about as many calories as a vigorous indoor cycling bike workout.

 

 

Physical condition and personal experience

Joint,ankle,knee problems

If you have knee pain, muscle or joint pain, or if you are recovering from an injury, I recommend not using a treadmill. Even if treadmills come with cushioning, they will not counteract the shock and impact your joints will receive. 

In this case, I would recommend that you use a spin cycle bikes to lose weight. It’s safe and better than the treadmill when it comes to making your health without hurting your joints. Treadmill (without cushioning feature) can put stress on your spine, hips, knee, and ankle joints, whereas the bike provides back support without stressing joints.Due to offering a low impact exercise, the stationary bike offers less risk of injuries as compared to treadmills. Modern Bikes provide an adjustable seat to give a safe and comfortable experience.

Stationary bikes are also great for people with posture problems or back pain because they can be easily adjusted. Most exercise bikes are also great for tall or short people because they can be adjusted to fit a variety of heights.

Modern stationary bikes come with LCD screens that display many useful statistics such as heart rate, RPM, distance traveled, and calories burned. These statistics can help you track your performance and progress over time.

You need to pay attention to the size of your home when purchase treadmill or exercise bikes. If you want to workout on a treadmill but there is limited space at your home, you can take foldable small walking treadmill into consideration, which is with light weight and easy to move,it’s very convenient for you.

On incline treadmill, you can take a slow walking or running on it, if you have more energy, you can do upper body exercise with dumbbells at the same time.

 

Compare with manual treadmill, indoor exercise bikes take up less space, so you have to sacrifice a few functions. But don’t worry, you still have multiple ways workout on spin bikes, like standing to ride a bike or ride on the seat, that will help you to build different parts of muscles.

 

20 Minutes workouts to lose weight

• 20 minutes treadmill cardio workout

• 20 minutes HIIT  treadmills and bike workout combo

• 20 minutes incorporate dumbbells and treadmills

• 20 minutes HIIT bike workout

 

20 minutes treadmill cardio workout

• 2 minutes run 4 Kph, 1% incline
• 2-4minutes run 6 Kph,1% incline
• 4-5minutes run 8Kph,2% incline
• 5-7minutes run 4 Kph,2% incline
• 7-8minutes run 8.5 Kph,1% incline
• 8-10minutes run 4 Kph,1% incline
• 10-11minutes run 9 Kph,3% incline
• 11-13minutes run 4 Kph,3% incline
• 13-14minutes run 9.5 Kph,2% incline
• 14-16minutes run 4 Kph,2% incline
• 16-17minutes run 10 Kph,3% incline
• 17-19 minutes run 4 Kph,1% incline
• 19-20 minutes run 10Kph,3% incline
• Cool down 4kph,1% incline

 

20 minutes HIIT  treadmills and bike workout combo

Treadmill

• 2 minutes warm up , 4 Kph, 1% incline
• 2 minutes jog, 6 kph, 3% incline
• 1 minute sprint, 9 kph ,6% incline
• 2minutes jog, 6 kph, 4% incline
• 1 minute fast jog, 8 kph, 3% incline
• 1 minute sprint ,10 kph , 1% incline
• 1 minute jog, 6 kph, no incline

Bike

• 2 minutes fast pedal, 5 resistance
• 2 minutes push hard, 8 resistance
• 2 minutes fast pedal, 5 resistance
• 2 minutes push hard, 10 resistance
• 2 minutes cool down,6 resistance

20 minutes incorporate dumbbells and treadmills

• 1-minute jog 
• 30-second sprint
• 30 seconds of front squats
• 1-minute jog
• 30-second sprint
• 30 seconds of overhead presses
• 1-minute jog
• 30-second sprint
• 30 seconds of bicep curls
• 1-minute jog
• 30-scond sprint
• 30 seconds of thruster
• 1-minute jog
• 30-second sprint
• 30 seconds of crab walks
• 1-minute jog
• 30-second sprint
• 30 seconds of lunges

20 minutes HIIT bike workout

• Warm up :7 minutes, 3-4 RPE
• 30 SECONDS,5-6 RPE
• 20 SECONDS,7-8 RPE
• 10 SECONDS,9-10 RPE

REPEAT 5 TIMES

• Recover: 2 minutes, 3-4 RPE
• 30 SECONDS,5-6 RPE
• 20 SECONDS,7-8 RPE
• 10 SECONDS,9-10 RPE

REPEAT 5 TIMES

• Recover: 2 minutes, 3-4 RPE
• Cool down: 4 minutes, 3-4 RPE

After running on treadmills or longtime workout on cycle bike,remember  to use message gun  to relax your muscles, which will give you a better experience.