Treadmill Vs Bike: Which Machine Should You Use?

When it comes to cardiovascular equipment at the gym, you have a lot of options. Treadmills and stationary bikes are two of the most popular choices, but have you ever thought about which one is right for you? If you’re trying to decide between a treadmill vs bike, here’s a quick comparison to help you select the one that’s right for you.

What’s The Difference Between A Treadmill And A Stationary Bike?

A treadmill is a kind of cardio equipment that allows you to walk or run in place. A stationary bike is a kind of cardio equipment that you sit on and pedal to simulate riding a bicycle. Both treadmills and bikes can give you a great workout, and they share the following benefits:

Cardio Benefits

Both treadmills and bikes can help you improve your cardiovascular health.

Weight Loss Benefits

Both treadmills and bikes can help you burn calories and lose weight.

Lower Impact Workout

Treadmills and bikes are both low-impact options, which means they’re easy on your joints.

So, what’s the difference between a treadmill vs bike? Here are a few key points to consider.

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Treadmill Pros

Treadmills have several advantages:

Improve Balance And Gait

Because you have to walk or run on a treadmill, you can help improve your balance and gait (3).

This machine is used in rehabilitation centers for people who have suffered a stroke or injury to relearn how to walk.

Weight-Bearing Exercise

Treadmills are a weight-bearing exercise, which means they can help strengthen your bones (8) (9). If you have osteoporosis or are at risk of developing it, a treadmill may be a good option for you.

Burn More Calories

Treadmills typically allows you to burn more calories than a bike. That’s because walking or running is a higher-intensity activity than cycling (1). If your goal is to lose weight, a treadmill may be a better option.

Multi-Tasking

You can multitask on a treadmill. You can read, work on your laptop, or even watch TV while you get your cardio in.

This may enhance your workout by making it more enjoyable and help you stay on longer.

Incline Options

Most treadmills have an incline option, which allows you to increase the intensity of your workout by simulating walking or running uphill.

Flexibility

Treadmills are more flexible than bikes because you can walk or run at your own pace. You can also change the speed and incline of the treadmill to make your workout more or less challenging.

Accurate Data Tracking

Treadmills usually have more accurate data tracking than bikes. This means you can more accurately track your distance, speed, and calories burned.

Treadmill Cons

Treadmills also have a few disadvantages:

Higher Impact

Walking or running on a treadmill is a higher impact workout than riding a bike, so it may not be the best option if you have joint problems.

Not As Portable

Treadmills are larger and heavier than bikes, so they’re not as easy to move around or store.

Risk Of Injuries

There is a greater risk of injuries with a treadmill because there is a moving belt and you’re walking or running in place (6). If you trip or fall, you could be seriously injured.

Stationary Bike Pros

Stationary bikes also have several advantages:

Low Impact

Riding a bike is a low-impact workout that is easy on your joints.

This makes it a good option if you have joint problems or are recovering from an injury.

Muscle Targeting

Bikes allow you to target different muscle groups by changing your position. For example, you can target your quads by sitting up straight or target your hamstrings by leaning forward.

Great For Beginners

Bikes are a great option for beginners because they’re easy to use and there is little risk of injury.

Stationary Bike Cons

Bikes also have a few disadvantages:

Less Intense Workout

Riding a bike is generally less intense than walking or running on a treadmill, so it may not be the best option if you’re looking for a challenging workout.

Not Weight Bearing

Bikes are not weight bearing, so they don’t help improve your bone density (7).

This may be a concern if you’re at risk for osteoporosis.

Hard To Multitask

It’s more difficult to multitask on a bike because you need more focused attention on pedaling.

This means you may not be able to read, work on your laptop, or watch TV while you ride.

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Stationary Bike Vs Treadmill: Which Is Right For You?

Now that you know the pros and cons of each machine, you can decide which is right for you. 

If you’re looking for a more challenging workout, a treadmill may be the better option. But if you have joint problems or are a beginner, a bike may be better. Ultimately, the best choice is the one that you’ll use regularly.

How To Incorporate A Treadmill Into Your Workout

Cardiovascular exercise is important for overall health, but it can be boring to do the same thing over and over again. If you’re stuck in a rut, here are some ideas on how to incorporate a treadmill into your workout:

Interval Training

Interval training is a great way to get a more intense workout without spending hours on the treadmill.

To do interval training, you alternate between periods of high intensity and low intensity. For example, you might sprint for 1 minute and then walk for 2 minutes.

This type of workout is more effective than steady-state cardio because it helps improve your cardiovascular fitness and can help you burn more calories in a shorter amount of time (4).

Fartlek Training

Fartlek training is a type of interval training that is less structured than traditional interval training.

With fartlek training, you simply pick up the pace whenever you feel like it and then slow back down when you need a break.

This makes it a great option if you’re short on time or if you get bored easily.

Hill Training

Hill training is a great way to add variety to your treadmill workout.

To do hill training, you set the incline on the treadmill to simulate walking or running uphill. This type of training is more challenging than flat treadmill running and can help improve your leg strength and cardiovascular fitness.

Sample Treadmill Workout

If you’re new to treadmill running, start with a basic workout that includes a warm-up and cool-down. For a more challenging workout, you can add intervals or hills.

• Warm-up: 5 minutes at an easy pace
• Intervals: 8 sets of 30 seconds at a fast pace, followed by 1 minute at an easy pace
• Hill: 3 minutes at a moderate incline
• Cool-down: 5 minutes at an easy pace

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How To Incorporate A Stationary Bike Into Your Workout

Like treadmills, stationary bikes can be used for a variety of different workouts. Here are some ideas:

Interval Training

Interval training on a bike is similar to interval training on a treadmill. The only difference is that you’re pedaling instead of running.

This type of training is a great way to get a more intense workout without spending hours on the bike.

Recovery Rides

Recovery rides are easy, low-intensity workouts that help you recover from more challenging workouts.

They’re also a great way to warm up before a race or hard workout.

Distance Rides

If you’re training for a long-distance event, you’ll need to do some longer rides.

Distance rides help improve your endurance and can be done on a road bike or a stationary bike (5).

Hill Training

Hill training on a bike is similar to hill training on a treadmill. The only difference is that you’re pedaling instead of running.

This type of training is more challenging than flat road riding and can help improve your leg strength and cardiovascular fitness.

Sample Bike Workout

If you’re new to biking, start with a basic workout that includes a warm-up and cool-down. For a more challenging workout, you can add intervals or hills.

• Warm-up: 5 minutes at an easy pace
• Intervals: 8 sets of 30 seconds at a fast pace, followed by 1 minute at an easy pace
• Hill: 3 minutes at a moderate intensity
• Cool-down: 5 minutes at an easy pace

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Safety Tips

When you’re using any type of workout equipment, it’s important to stay safe. Here are some safety tips to keep in mind:

Ask For Help

If you’re new to using a treadmill or bike, ask a certified personal trainer or someone at the gym for help. They can show you how to use the equipment and give you tips on how to stay safe.

Warm-Up First

Before you start your workout, warm up with some light cardio and dynamic stretches. This will help prepare your body for the workout and reduce your risk of injury (10).

Listen To Your Body

If you start to feel pain or discomfort, stop your workout and rest. Don’t try to push through the pain, as this can lead to an injury.

Drink Plenty Of Water

During and after your workout, drink plenty of water to stay hydrated. You should also eat a healthy snack or meal after your workout to replenish your energy levels.

Cool Down Afterward

After your workout, cool down with some light cardio and static stretches. This will help your body recover and reduce your risk of soreness (2).

Wear The Right Shoes

Make sure you’re wearing shoes that are appropriate for the type of workout you’re doing. For example, if you’re running on a treadmill, you’ll need sneakers. But if you’re riding a bike, you don’t need special shoes.

Choose The Right Machine

When you’re choosing a treadmill or bike, make sure you pick one that’s right for your fitness level. If you’re new to exercise, start with a basic machine. And if you’re more experienced, you can move up to a more advanced model.

Treadmill Vs Bike: Which Machine Should You Use?

If you’re trying to decide between a treadmill and a bike, the best option is the one that you’ll use regularly. If you don’t have space for both machines, or if you’re short on time, choose the machine that you enjoy using more.

Both treadmills and bikes are great options for cardio workouts. They can be used for a variety of different workouts, from easy recovery rides to challenging interval workouts.

If you have any joint problems, however, you might want to stick with the bike. Biking is a low-impact activity that puts less stress on your joints than running or walking.

No matter which machine you choose, make sure to mix up your workouts to avoid boredom and plateaus.