Overview
The stationary bike and the elliptical trainer both help you improve heart health, enhance aerobic fitness and manage weight. The machine that is best for you is the one that helps you meet your particular fitness goals and needs. Before making a final decision on which one to use, try each one out in a fitness center or a showroom to be sure it fits your body type and that you enjoy the movement. If you do not enjoy exercise, or it is uncomfortable, you are less likely to adhere to a routine.
Features of the Stationary Bike
Stationary bikes are available in upright and recumbent models. An upright stationary bike looks like a road bike with pedals positioned directly under the seat. A recumbent bike puts you in a reclined position to pedal and offers back support and a bucket seat. On either type of cycle, you may simulate hills by increasing the resistance against which you pedal. Features of a stationary bike vary according to price, but many offer pre-programmed workouts, heart rate monitors and calorie reporting.
Features of an Elliptical
An elliptical machine offers a cardio workout by combining the feeling of running, cross country skiing and stair stepping. You may choose an elliptical model with or without arm poles that move back and forth like ski poles to include the upper body in the workout. You change the feeling of your workout by raising or lowering the height of the “ramp” and changing the resistance against which you pedal. Position the ramp at a flat level to simulate running or elevate it to a 10 or 15 percent grade to mimic hiking. Elliptical console features also vary by model and may include heart rate monitoring, stride speed, calories burned and pre-programmed workout plans.
Benefits of Both
Both machines offer a low impact workout and are thus appropriate for people with joint problems. The resistance variables allow you to adjust the workout to your fitness level—making either machine beneficial for beginners and experienced exercisers. Both the stationary bicycle and the elliptical help you burn calories, and if used at a challenging intensity, will improve your overall fitness level.
Considerations
The elliptical machine is low-impact, but requires hip movement and may be uncomfortable or contra-indicated for people with hip replacements. While most people take to the movement on the stationary bike readily, the elliptical may take some practice to master. Although low-impact, the elliptical machine provides a higher calorie burn when working at similar intensities. According to the website “Healthstatus” a 150-lb. person burns upwards 380 calories in a powerful half hour workout on the elliptical, but only 230 calories on the stationary cycle. If you are looking for a machine for home purchase, keep in mind that stationary cycles are usually less expensive than elliptical trainers and take up less space.
Verdict
Including both modes of exercise into your weekly routine may help combat boredom and offer variety for your muscles. While an elliptical may burn more calories, obese people may find it uncomfortable to bear weight in a standing position for 20 to 30 minutes at a time and may prefer a stationary bicycle note experts at the Cleveland Clinic. If you are going to choose only one machine, with all other considerations being equal, the elliptical provides more variety in workout plans and intensity potential.
About this Author
Andrea Cespedes is a professionally trained chef who has focused studies in nutrition. With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga. She is an American Council on Exercise-certified personal trainer and has degrees from Princeton and Columbia University.
