What is better: exercise bike or treadmill

Layfhaker figured out how many calories you can spend and how trainers affect the joints, heart, lungs and muscles.

How many calories you can spend

For half an hour jogging (8 km / h), a person weighing 60 kg will spendCalories burned in 30 minutes for people of three different weights 335 kcal. If you run faster, at a speed of 12 km / h, in the same time burn 465 calories.

30 minutes of training on exercise bikes in a comfortable pace will deprive you of just 260 calories, and a more intense workout will burn 391 calories.

On the track you will spend 15-20% more calories than on bikes with a similar intensity of work.

But this does not mean that everything you need to forget about losing weight bikes. Often those who are most in need of a waste of calories, it is better not to run because of the stress on the joints.

As trainers affect the joints

When, during the running feet touch the track, joints getCOMPARISON OF TRUNK AND LOWER EXTREMITY MUSCLE ACTIVITY AMONG FOUR STATIONARY EQUIPMENT DEVICES: UPRIGHT BIKE, RECUMBENT BIKE, TREADMILL, AND ELLIPTIGO®

Unlike the treadmill, exercise bike does not create a shock on the joints and is therefore suitable for people with any weight.

By the way, exercise bikes used even runners: continue to train dyhalku and heart, without destroying the knees.

What is better for the heart and lungs

And a treadmill, exercise bike and increase the body's aerobic capacity (the ability to consume and use more oxygen to working muscles) and strengthenEffects of Exercise Training on Cardiorespiratory Fitness and Biomarkers of Cardiometabolic Health: A Systematic Review and Meta-Analysis of Randomized Controlled Trials cardiovascular system. But the track makes it a little betterPhysiological responses to treadmill and cycle exercise..

While running, maximal oxygen consumption (VO2max) aboveFat oxidation rates are higher during running compared with cycling over a wide range of intensities., Differences in oxygen uptake but equivalent energy expenditure between a brief bout of cycling and running.Than in the classroom on the exercise bike, the heart beatsTreadmill and Bicycle Ergometer Exercise: Cardiovascular Response comparison more often. In addition, the treadmill requires you to keep the pace, while the exercise bike allows you to move in comfort mode.

To make a class on bikes more efficient, try high-intensity interval training. they increaseThe effect of running versus cycling high-intensity intermittent exercise on local tissue oxygenation and perceived enjoyment in 18-30-year-old sedentary men VO2max and heart rate even more than running intervalka.

Break the bicycle into several intervals with different intensity. For example, 60 seconds pedaling at high speed, and the next 60 seconds - at a calm pace, to recuperate. Alternate intervals of 10-30 minutes.

Which muscles are working

Due to the position of the body and hand movements while running workCOMPARISON OF TRUNK AND LOWER EXTREMITY MUSCLE ACTIVITY AMONG FOUR STATIONARY EQUIPMENT DEVICES: UPRIGHT BIKE, RECUMBENT BIKE, TREADMILL, AND ELLIPTIGO® muscles of the upper body, tighten abs and spinal erectors.

When you pedal, you just shake your legs.

And rather monotonous: thereDifferences in leg muscle activity during running and cycling in humans. generally concentric contraction, when the muscle shortens under load.

Running also includes more eccentric contractions. Muscles are lengthened during stress, severely injuredExercise-Induced Muscle Damage and Running Economy in HumansAnd therefore grow faster. However, after running feet will hurt more than when Cycling Training.

What we must remember

1. If you want to lose weight, to tone muscle bark and increase cardiorespiratory features select tracks.
2. If you have a large overweight, flat or joint problems, give preference to bikes.
3. The most important cardio - regularity. So choose exercises that will bring you more fun.
4. To increase the effect of the exercise bike, try to alternate pedaling with free high-intensity interval training. They will help to spend more calories and increase the load on the heart.