Run or Ride? - How To Get the Most Out of Each Workout Session
When it comes to cardio workouts, two popular options stand out: running and riding a bicycle. Both activities provide excellent cardiovascular benefits, but there are significant differences. The choice between them will depend on fitness goals, individual circumstances, and personal preference. In this article, we'll compare exercise bike vs. treadmill workouts and explore their respective benefits, types of workouts, and factors to consider when choosing between the two.
Benefits of Cardiovascular Exercise
Before diving into the specifics of treadmill running and exercise bike riding, let's first highlight some of the most impactful general benefits of cardiovascular exercise. In short, engaging in regular cardio workouts helps improve heart health, increase endurance, boost metabolism, and promote weight loss.
On top of that, cardio exercise has been shown to reduce the risk of chronic diseases such as heart disease, diabetes, and obesity, all while enhancing mood and reducing stress levels. Whether you decide to run or ride a bike, you should experience these benefits to a degree, but now, let’s focus on the impact of exercise bike vs. treadmill cardio workouts.
The Case for Running
Treadmill running offers a convenient and versatile way to get your cardio fix indoors. With the ability to control speed, incline, and duration, treadmill running allows for a customisable workout experience suitable for all fitness levels. Whether you're a beginner looking to start jogging or an experienced runner aiming for high-intensity interval training (HIIT), the treadmill has something to offer.
Some of the benefits of treadmill running are:
- Convenience: Treadmill running provides the convenience of indoor exercise, unaffected by weather conditions or time of day. You can maintain a consistent workout routine regardless of rain, snow, or extreme temperatures.
- Controlled Environment: Adjust speed and incline to customise workouts according to your individual goals and preferences.
- Variety of Workout Programs: Many modern treadmills come equipped with built-in workout programs that offer a diverse range of challenges and training options. By accessing these pre-set programs, you can add variety, keep motivation high, and target different fitness goals.
Types of Treadmill Workouts
Naturally, the cardio benefits you get from running are dependent on the type of workout you do. The most common ones are:
- Jogging: Ideal for beginners or those seeking a moderate-intensity workout, jogging on the treadmill improves cardiovascular health and endurance. You should gradually increase speed and duration to build stamina and progress to faster running speeds.
- HIIT Running: High-intensity interval training (HIIT) on the treadmill involves alternating between short bursts of maximum effort and brief recovery periods. This efficient workout method boosts calorie burning, enhances metabolic rate, and improves cardiovascular conditioning. However, HIIT is not truly suitable for beginners.
- Incline Training: Elevating the treadmill incline simulates uphill running or walking, challenging the leg muscles and increasing calorie burn. Incline training strengthens the quadriceps, hamstrings, and glutes while improving cardiovascular fitness and endurance.
The Case for Cycling
Exercise bikes offer a low-impact and joint-friendly alternative to treadmill running. With various types of bikes available, including upright, recumbent, and indoor cycling bikes (spin bikes), individuals of all fitness levels can find a suitable option for their cardio workouts. The smooth, circular motion of pedalling makes exercise bikes particularly gentle on the joints while still providing an effective cardiovascular workout.
Some of the pros of exercise bikes are:
- Low-Impact Nature: Exercise bike riding is gentle on the joints, making it suitable if you suffer from joint pain or injuries.
- Customisable Resistance Levels: Exercise bikes typically feature adjustable resistance levels, allowing you to tailor the intensity of workouts. By increasing or decreasing resistance, you can simulate different terrains, such as hills or flat roads, and challenge yourself accordingly.
- Calorie Burning: Exercise bike workouts can burn a significant amount of calories, depending on intensity and duration.
Types of Exercise Bikes
When it comes to cycling, it’s also crucial what type of exercise bike you use because that can determine your workout options in large part. Some of the most popular types are:
- Upright Exercise Bikes: Resembling traditional outdoor bicycles, upright bikes are compact, affordable, and suitable for beginners. They provide a similar riding experience to outdoor cycling, engaging the leg muscles while promoting cardiovascular fitness.
- Recumbent Exercise Bikes: Recumbent bikes have a reclined seating position and back support for added comfort and lumbar support. They are ideal if you are dealing with back pain or mobility issues, providing a low-impact workout that targets the lower body muscles.
- Indoor Cycling Bikes (Spin Bikes): These are designed for more intense workouts and feature a heavy flywheel and adjustable resistance levels. They simulate the experience of outdoor cycling and are often used for high-intensity interval training (HIIT) and virtual cycling classes.
Exercise Bike vs. Treadmill
When comparing exercise bikes vs. treadmills, several factors come into play. While both offer effective cardiovascular workouts, they differ in terms of impact on joints, muscle engagement, and overall body workout.
Treadmill running primarily targets the lower body muscles, including the quadriceps, hamstrings, calves, and glutes. The repetitive motion of running engages these muscles to propel the body forward and absorb shock with each stride. Incline training on the treadmill can further activate the leg muscles, particularly the glutes and hamstrings. While it depends on the type of workout, running is usually more intense than cycling.
Similarly to running, cycling primarily focuses on the lower body muscles, including the quadriceps, hamstrings, calves, and hip flexors. The continuous pedalling motion engages these muscles in a concentric and eccentric manner, providing a comprehensive lower-body workout. Depending on the bike's resistance level and riding intensity, additional muscles such as the core and upper body may also be engaged to stabilise the body and maintain proper posture.
Ultimately, both treadmill running and exercise bike riding offer effective ways to improve cardiovascular health and build lower body strength. The choice between the two depends on your preferences, fitness goals, and considerations such as joint health and injury history. Typically, incorporating variety into your cardio routine by alternating between treadmill running and exercise bike riding can help prevent boredom, challenge different muscle groups, and optimise overall fitness gains.
But Which Is Better for Weight Loss?
The amount of calories burned and the accompanying weight loss depend on the type, duration, and intensity of the workouts, so there is no one-to-one comparison. However, a recent Harvard study tried to account for all of the factors to reach a conclusion on which type of cardio workout is best for weight loss.
It was found that a 30-minute moderate-intensity stationary bike exercise burns 210 calories for a 56kg person, 252 calories for a 70kg person, and 292 for an 83kg person. A higher-intensity cycling exercise burns about 315, 378, and 441 calories, respectively.
For running, it was found that a 30-minute run at approximately 10 km/h (which is about the top speed for jogging) burns 295, 360, and 420 calories for a 56kg, 70kg, and 83kg person, respectively. Thus, jogging burns just a tad fewer calories than high-intensity cycling, so if we are talking about exercise bikes vs. treadmills for weight loss, treadmills win out.
However, we should not forget that the duration and intensity of your exercises should be the primary consideration when it comes to weight loss and not just the type of cardio you do.
Meeting All Your Cardio Needs
We hope this article has helped you make a choice between an exercise bike vs. a treadmill; if it has, all that’s left is to find the best machine for your specific needs. That’s where we can help, too. At Flex Equipment, we have all the cardio machines you could want - our wide selection of treadmills and exercise bikes includes many different types, from beginner-friendly to athlete-level machines.
Place your order online, and we will deliver the machine to your address, or visit a store near you and make your purchase in person. If you have any questions, feel free to contact us.
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