Exercise Bike Vs Treadmills – Which Are Better For Weight Loss?

According to a study that was conducted by the American School of Medicine  it was found out that if one engages in a weight-bearing exercise, they tend to burn more calories. On this note, it’s accurate to state that exercising on a treadmill engages more muscle mass compared to exercising on a non-weight bearing exercise such as cycling on a stationary bike. Of course, we’re stating this if you’re working out at the same intensity level.

Both the treadmills and exercise bikes are ideal for use at home since they provide effective cardio work out. They also have different levels of resistance that you can use if you intend to transition to different levels.


There are some obvious benefits that you can obtain from aerobic exercises with the obvious one being the release of endorphins, which has been proven to inhibit pain signals thus helping you feel good. This exercise has also been proven to reduce some of the obvious symptoms that patients with depressive disorders have.


However, the question is which of these two machines is best for weight loss? To answer this question objectively, we need to highlight some obvious points concerning both of the machines. There’s no question as to whether both of these machines improve your fitness, mind you, they also provide good aerobic and cardiovascular workouts.

Based on research findings, we’ve gathered some points that will help you make the right decision as to which machine is the best for weight loss.

Treadmills are ideal for a full-body workout

Relatively compared to the stationary bike which focuses on the lower part of the body, treadmills engage more muscles. Remember that while you’re running you engage every muscle in your body. Research shows that while you’re running you engage even the back and abdominal muscles. On the same note, you also get to work out the arms as you move them back and forth as you run.

Treadmills Burn More Calories


There’s no doubt by now, we’ve already pointed out that running on a treadmill burns more calories because you get to engage more muscles. Running is one of those exercises that will burn many calories.

Studies show that treadmills burn 100 – 200 more calories per hour compared to bikes. While running on a treadmill you get to fight the gravitational force, which makes it even more challenging.


Benefits Of Using A Stationary Bike

  • Stationary bikes improve the flexibility of your ligaments and muscles
  • Stationary bikes also reduce the amount of pressure on your lower back
  • They’re ideal for people with poor balance
  • They help you introduce the element of variety in your workout program and plan
  • You can easily multitask while working out

Benefits of Using A Treadmill


  • You get to burn more calories
  • There’s less pressure exerted on your joints compared to running outside
  • Treadmills have the safety shut-off feature

Disadvantages of Using A Stationary Bike


  • They have very few bone-building benefits
  • You burn a few calories compared to when you’re using a treadmill

Disadvantages of Using Treadmills


  • Treadmills exert pressure on your joints and lower back
  • It’s much harder to multitask while on a treadmill
  • You can easily miss a footing and trip

Burning More Calories

A treadmill will help you burn more calories compared to a stationary bike. We have attributed this to the position you adopt while exercising on the two machines. While on the treadmill, it’s much more demanding unlike while you’re on a bike, where you’ll be supporting your body.

Consider This


Although you’ll burn more calories while on a treadmill, you need to consider the fact that while you’re on the stationary bike, you can work out longer. This stems from the fact that there’s less pressure on the joints and hence you’ll be more comfortable to workout longer.

As a result of spending more time on the bike, you’ll be in a position to burn more calories compared to working out on a treadmill. For this reason, you can see how this controversy even out if you consider both perspectives.

Burning Belly Fat


If you’re trying to burn belly fat you need to consider some research findings that were done by the American College for Sports Medicine. The body found out that engaging in a high-intensity interval training (HIIT) can help you burn fat while maintaining your muscle mass. The high-intensity interval training (HIIT) can be done on both machines.

Treadmill Vs. Stationary Bike



The two machines give you vigorous aerobic exercise implying that they can be very effective if you’re trying to lose some weight. However, we need to clarify that before you make a decision you need to consider both perspectives on both machines. Your decision should be informed by the machine that you’ll find more enjoyable to use.

Even though running on a treadmill will burn more calories, a stationary bike might be more comfortable to some thus allowing you to exercise longer, which will inevitably burn more calories.




Are Rowing Machines Good Cardio?

Rowing machines are very effective for use in cardio-workouts, they crush lots of calories while helping you to sculpt the muscles in your legs, back, abs, and arms. However, you need to have a well thought out plan on how you’re going to approach your workout regimen. In other words, you need a goal to work towards in terms of distance and time.

If you ask most people what comes into their minds whenever you talk about cardio, most of them will talk about cycling, elliptical, or running. We hardly think about rowing machines, but most gyms have these machines and they’re often underutilized.

If deployed in the right way, rowing machines do a great job in providing a cardio challenge for anyone who’s interested.

Studies have shown that working out on a rowing machine for one hour can burn 800 calories, this stems from the fact that it engages most body parts. The machine demands 25% effort from the upper body and 75% from the lower body. You get to work out the legs, arms, abs, and the back. In other words, you can look at this machine as a wholesome multi-tasker that combines different workouts on one single machine. This is part of the reason rowing athletes look very fit.

Rowing is a good cardio workout

The actual mechanics that we engage in while rowing is different from what most people are accustomed to. While growing up, we often engaged in biking and running, in very rare cases would you find people rowing. This is part of the reason why it’s a challenge to most people. One needs to expend lots of effort to get the right form when they’re getting started. However, as soon as you get the right form, it now becomes very easy. However, the benefits to be derived from this workout are worthwhile.

Rowing is a combination of different exercises that test your cardiovascular and muscular endurance. By simultaneously using the upper and lower body, you get to work out multiple muscle groups at the same time, which is very good for your cardiovascular system. The core, shoulders, arms, and legs are all used in the process. A simple low-impact workout can get your strength training and cardiovascular training all at the same time.

Team SOCOM Chief Petty Officer Phil Fong competes in the 2018 DoD Warrior Games indoor rowing competition at the Air Force Academy in Colorado Springs, Colo. June 9, 2018. (DoD photo by EJ Hersom)

Comparing Rowing With other Forms of Cardio

We’ve mentioned earlier that rowing can burn up-to 600 – 800 calories in one hour. Also, consider this, rowing is a low impact workout hence it is ideal for cross-training. You can also tailor your workout around the rowing machine without much pressure.

The main advantage of rowing is that it provides you with the opportunity to exercise a wide range of muscle work. You’re able to hit most parts of the body, including the core and both the lower and upper parts of the body. There are very few machines that can achieve this kind of results.

Muscles Involved While Rowing

The catch is also known as the big push engages your glutes, quads, and hamstrings. The leg muscles also do a great part of the job while pushing. As you do this, you get to burn a lot of calories. By working the major muscles in the body, you get to burn a lot of calories as the day goes by.

The core also comes into play because you need a lot of stabilization. If your core is not strong and well stabilized, you can easily collapse while you’re rowing. Talking of core, we’re talking about the muscles in your truck.

On the other hand, the pulling motion engages your back and arms. This implies that your triceps and biceps, and the chest muscles and rhomboids get involved. A few minutes of rowing can help you loosen up a tight back and neck muscles this warming up your body.

Two-In-One Workout

Rowing gives you both the cardio benefits and the strength training because you get to engage some muscular and cardiovascular endurance, which requires a lot of strength. Tho is make you more efficient as time goes by. It’s like running and lifting all at the same time.

Some Tips To Use While Rowing

Rowing should be harder on your legs than your back. So when you’re rowing you need to be very cautious so that you don’t jerk your back off. However, a little bit of soreness is allowed.

Avoid straining your back excessively; most of the work should be done by your legs and arms. Push with your legs first and then allow the body to follow.

Make sure that you exhale while you’re pulling the handle, also inhale while returning it to the initial position.

Avoid rowing on the highest resistance, to get a good stroke you need to lower the resistance.
You can consider a rowing machine workout plan where you pull 2 minutes – 500 meters split and burn 1000 calories in an hour.

Cross Trainer Benefits for Runners

As a runner, you will already be well aware of the importance of training properly. It is this that will keep your fitness and stamina at the required level and also allow you to progress if you are a beginner. Many people think that in order to train properly, they need to run outside. However, there are alternative options which are far more convenient.

Your best option is to buy an exercise machine for home use. By doing this, you can make sure that you are able to train on a daily basis without the weather playing a role in your training regime. One of the best machines for training is the cross trainer. If you have yet to look into these machines, then you will definitely be interested to learn about the benefits of cross training for runners.

There are actually a huge amount of benefits that are worth considering. Please read on below to find out more information about the ways in which you can use a cross trainer to help you train for your running activities.

Cross Training allows you to Mimic Running Perfectly

The issue that you will find with the majority of the workout machines that you will encounter is that whilst they allow you to get a good cardio workout, it is very hard to mimic the movement of running properly.

Aside from the treadmill, there are very few machines which will allow you to do this. The cross trainer, however, allows you to mimic the movement of running perfectly so you can make sure that your training sessions will actually be beneficial for you.

It allows you to vary the Incline

As a runner, it is guaranteed that you are going to be running both uphill and downhill on a regular basis. This can be quite taxing and if you are not used to it then you might find it difficult to perfect your technique so that you can avoid accidents and injuries.

One of the best benefits of cross training for runners is that you are able to vary the incline on the machine both up and downhill so you can perfect your technique. This will improve both your skill level and stamina as a competitive runner.

Adjustable Resistance allows you to Build Stamina

In order to be able to build your skills as a runner, you need to make sure that your stamina is as high as it can be. There are a few ways to do this and obviously regular training is going to play a big part.

The great thing about a cross trainer is that it allows you to adjust the resistance level through the flywheel so that you can gradually build your stamina. This will definitely pay off and you will find that your overall fitness and strength is improved too.

You Can Take Advantage of Built In Running Programs

One of the biggest benefits of cross training for runners is that you are able to take advantage of built in programs which have been specifically designed with runners in mind. These programs will give you an

What Are Cross Trainers Good For? Why Use Them?

There are so many different types of exercise machines that are available for use in the home gym these days; your options really are endless. It wasn’t that long ago that the home gym would simply consist of a treadmill and an exercise bike or a rowing machine. Today, however, the cross trainer is king.

This machine works via a flywheel which controls the resistance of the machine. It allows users to mimic the actions of walking, climbing and running. If you are new to fitness and you have yet to experience one of these machines, then it is very likely that you are still unaware of all of the benefits of a cross trainer.  Please read on below to find out more information.

  • Perfect for Everyone – One of the things that makes cross training so beneficial is the fact that it is suitable for everyone regardless of their age, mobility or fitness level. Cross trainers are so versatile in the ways that they can be used that you can even benefit from them if you are starting from scratch with poor fitness levels. You can also benefit from them just as much if you are very fit and workout regularly.
  • Fantastic for Weight Loss – Another one of the big benefits of a cross trainer is that they are the perfect machine for losing weight. Not many people will be aware of this fact, but you are actually able to burn more calories in 30 minutes on a cross trainer compared to 30 minutes on a treadmill. As well as this, you are able to work all of your muscles at the same time so you get the added benefit of losing weight from all of your problem areas.
  • Not Hard on Joints – If you are overweight, unfit, or have an existing problem then you might find that exercising can be quite taxing on your joints. The problem with this is that you are more likely to pick up an injury during your workouts which is going to set you back significantly with your fitness journey. The cross trainer is renowned for not being hard on your joints, making it the perfect workout machine for those who already struggle with joint problems or those who are more susceptible to injury because of a lack of fitness.
  • Customisable Workouts – When it comes to cross trainer benefits, one of the biggest is that you are able to fully customise your workout. You can not only make use of built in programs, but you can also create your own workouts by adjusting the resistance and incline of your machine. The good thing about this is that you are able to keep your training interesting but more importantly, you are able to really push yourself.

These are just a few examples of the many benefits of a cross trainer, there are plenty of others. Now, let’s take a look at some of the scenarios in which a cross trainer would be the perfect machine to use.

Those Trying to Lose Weight

If you have tried to lose weight before, then you will already know that it can be quite a difficult and frustrating process. It is important to find the right balance between diet and exercise if you want your weight loss program to be effective.

For a lot of people, the problem lies in the way that they are exercising. They may be not exercising enough, or they might be using the wrong type of machine. Because the cross trainer works the whole body at the same time and burns more calories than a treadmill, it really is the best fitness machine for weight loss.

Competitive Runners

If you are a competitive runner, or you would like to become one, then it is crucial that you train on a regular basis. Many people will opt for the treadmill to help them boost their stamina and keep their fitness at a required level.

The treadmill certainly offers a good cardio workout, but it doesn’t really help you train for running competitively. The cross trainer, however, is the perfect machine for training as a runner. You are able to not only adjust the resistance level to push yourself, but you can also adjust the incline to practice running up and downhill.

Those Recovering from Injury

If you have sustained an injury then it is likely that your fitness is going to decrease as a result. Many people will make the mistake of getting straight back into keeping fit but the problem with this is that you are likely to set back your recovery time.

Because cross trainers are so easy on the joints so they are the perfect machine for slowly rebuilding your fitness levels without having to worry about sustaining any further injuries or setting your recovery back. You can slowly increase the intensity of your workout until you are back to peak fitness levels.

The cross trainer really is the perfect workout machine for home use. It is suitable for everyone, incredibly versatile and has a multitude of benefits for you to take advantage of no matter what your goals are. For the home gym, the cross trainer is essential.

Cross Trainer Or Exercise Bike – Which Is Better?

When it comes to thinking about home gym ideas, there are so many different options. Two of the most popular at the moment are the cross trainer and the exercise bike. The exercise bike has been around for a while longer than the cross trainer and the familiarity is what draws a lot of people to it for the home gym.

Although the exercise bike does have its benefits, one question that pops up fairly frequently is whether to choose the cross trainer instead of the exercise bike for their home gym. In order to answer this question, it is important to figure out which one is better. To do this, it is important to look at the pros and cons of each machine to make a decision.

To help you decide on the best option for you, please read on below to find out more about the pros and cons of the exercise bike and the cross trainer.

The Cross Trainer

A cross trainer looks like a cross between an exercise bike and a stepping machine. These machines are powered by a flywheel and allow the user to mimic the movements of walking, running, climbing and more. Generally they have adjustable resistance levels and built in programs which allow you to really push your fitness.

If you have yet to use one of these machines at home or at the gym, then you are probably not aware of the many cross trainer benefits. Read on below to find out more.

  • Suitable for All Fitness Types – The best thing about cross trainers is that they are suitable for all fitness types. Whether you are a complete beginner with poor fitness or a fitness fanatic who works out on a daily basis, you can benefit from using a cross trainer. The versatility of these machines allows you to work at your own pace and really build your fitness.
  • Not Harsh on the Joints – One of the problems that you will find with a lot of workout machines is the fact that some of them can be very harsh on the joints, particularly the treadmill. If you have arthritis or any other joint condition then you are going to find it difficult to use these types of machines. The great thing about the cross trainer is that it is not harsh on the joints in the slightest so it is perfect for those with joint conditions.
  • They Are Incredibly Versatile – If you go for a mid-range to high-end cross trainer then it is likely that it will come with a number of programs which allow you to mimic different movements such as walking, running and even climbing. The versatility of these programs allows you to keep your training regime interesting and really push your body to its limits.
  • They Work Every Muscle Group – Another issue that you might face with certain types of work out machines is that they will only work specific areas of the body such as the back and shoulders or the legs. The cross trainer is different because it works all of your muscle groups in one work out from the gluteus maximus to the shoulders and everything in between. Different programs will allow you to focus more on specific areas.
  • They Can Be Customised for a Better Work Out – Another of the great cross trainer benefits is that you are able to add different things to the machine to intensify your work out and target specific muscles, if you have bought a fairly high-end machine. For example, some cross trainers have fittings that will allow you to add something like a resistance band to work your back and shoulders more.
  • They are More Effective than a Treadmill – Finally, there is the fact that a cross trainer is actually more effective than a treadmill, when it comes to burning calories. With a 30 minute work out on a cross trainer you are able to burn more calories than you would with a 30 minute workout on a treadmill, so if you are aiming to lose weight then a cross trainer is the machine that you need.

As you can see, there are a lot of benefits that come with using a cross trainer. Now let’s take a look at the exercise bike to see what benefits it has to offer.

The Exercise Bike

As we mentioned earlier, the exercise bike has been around for decades and along with the treadmill it is one of the most popular types of exercise machines. Whilst they do have their benefits, the cross trainer is generally a better option, but let’s take a look at what the exercise bike has to offer as it may still be a better option for you.

  • They Are Great for Toning the Legs – When it comes to toning, there aren’t that many machines which allow you to get a cardio work out whilst toning at the same time, but the exercise bike is one of them. Because of the adjustable resistance levels, you are able to tone your legs as you get a good cardio workout.
  • Good for Those with Low Fitness – One of the exercise bike benefits that might interest you is that they are particularly good for those with lower fitness levels. They are fairly low impact and the adjustable resistance levels allow you to start right at the bottom and gradually improve your fitness.
  • They Are Especially Safe – One of the things that you will find with a lot of people is that they are put off using certain fitness machines because they worry about their safety. This is especially true of machines like the treadmill where injuries are easy to pick up. One of the good things about the exercise bike is that it is a fairly low risk machine. If you are worried about your safety then this is one machine that should definitely be considered.
  • Compact – Another of the cross trainer benefits that is certainly worth keeping in mind is that these machines are generally quite compact. So, if you are low on space in your home gym then it is definitely worth considering the exercise bike as your next purchase.

As you can see, there certainly are some benefits of the exercise bike. However, overall, the cross trainer is the winner here and has to be the best option for the home gym because of its versatility, suitability for everyone and the fact that it works the whole body. If you are looking for home gym ideas then you should absolutely consider purchasing a cross trainer.