Written by Kyle Hunt | BEXSci.
Fact checked by Kirsten Yovino, CPT Brookbush Institute
FACT CHECKED
We may earn a commission on purchases made through links on this page at no cost to you. Learn More
In the realm of cardio exercise, two heavyweights stand tall: the treadmill and the stationary bike. Choosing between these powerhouses can be daunting whether you're a seasoned gym-goer or just starting your fitness journey.
I'm about to break down the pros and cons of each, so you can make an informed decision that suits your fitness goals and preferences. Get ready to dive into the world of treadmill and stationary bike workouts and discover the perfect match for your cardio crusade.
Let's get moving!
Table of Contents:
- What Is A Treadmill?
- What Is A Stationary Bike?
- Treadmill vs. Exercise Bike: Muscles Worked
- Stationary Bike vs Treadmill: Calories Burned
- Stationary Bike vs Treadmill For Weight Loss
- Treadmill vs Stationary Bike For Seniors: Which Is Best?
- How To Choose The Best Stationary Bike
- The Best Stationary Bike Options
- How To Choose The Best Treadmill
- The Best Treadmill Options
- FAQs
What Is A Treadmill?
When it comes to indoor cardio equipment, the treadmill takes center stage. The treadmill is the most popular and trusted fitness machine in the world. And it has been for decades.
The treadmill's roots can be traced back to the 1800s when the concept of a "treadwheel" was used as a form of punishment or power source in prisons. However, in the 20th century, what we now recognize as treadmills emerged as exercise machines.
In its modern form, a treadmill consists of a moving belt stretched over a platform. This belt is powered by a motor, allowing users to walk, jog, or run at varying speeds and inclines. Most treadmills come equipped with control panels that display essential metrics like speed, distance, time, and calories burned, providing valuable feedback on your workout.
Using a treadmill is relatively straightforward. Once you step onto the machine, you can adjust the speed and incline settings to match your desired intensity level. Whether aiming for a brisk walk, a challenging uphill run, or anything in between, the treadmill offers the flexibility to tailor your workout to your fitness level and goals.
As a cardio machine, treadmills provide a low-impact workout that gets your heart rate up and your body sweating. The treadmill helps improve cardiovascular endurance, burn calories, and strengthen lower body muscles by engaging multiple muscle groups, primarily in your legs.
One of the key advantages of using a treadmill is its convenience. Regardless of weather conditions or time constraints, you can hop on a treadmill and get your daily dose of cardio without leaving the comfort of your home. I have a treadmill in my office for this very reason. A quick walk is convenient when a treadmill is only a few feet from my desk.
So, whether you're training for a marathon, trying to shed a few pounds, or simply looking to increase your daily step count, the treadmill offers a reliable and effective means to achieve your goals.
What Is A Stationary Bike?
Let's take a closer look at stationary bikes, an essential piece of exercise equipment in its own right that provides a comfortable and effective workout without the need to go outdoors.
A stationary bike is designed to mimic the cycling experience without moving from one place to another. It has a sturdy frame, a seat, handlebars, and pedals.
Using a stationary bike is simple. You sit on the seat, place your feet on the pedals, and start pedaling. You can adjust the seat and sometimes the handles to fit your height and comfort. Many stationary bikes offer adjustable resistance levels, pre-programmed workouts, and digital screens to track progress.
Stationary bikes are a great choice for cardio exercise. They provide an extremely low-impact workout, putting even less stress on your joints than the treadmill. But don't mistake low impact for being ineffective. Pedaling on a stationary bike can improve cardiovascular fitness, burn calories, and boost endurance.
The best part is that stationary bikes are suitable for all fitness levels. Whether you're a beginner or a fitness pro, you can adjust the resistance level to make the workout easier or more challenging. It's a versatile machine that allows you to control the intensity of your training based on your needs and goals. You can do a vigorous stationary bike workout or take it easy.
Another advantage of stationary bikes is their convenience. Like a treadmill, you can use them at any time, regardless of the weather conditions. They are popular for home workouts and are often found in gyms. Plus, there are various options. You have the spin, other upright, recumbent, and air bikes.
So, if you're looking for a comfortable and effective way to get your heart rate up and improve your fitness, hopping on a stationary bike is a great option. Learn more about the various bike options by checking out our article on the different types of exercise bikes.
Exercise Bike vs Treadmill: Muscles Worked
When comparing the muscles worked on a treadmill versus an exercise bike, both machines offer a cardiovascular workout that engages primarily lower body muscle groups. However, there are some differences in the specific muscles targeted.
One muscle the treadmill and exercise bike both work hard on is the heart. Both exercise machines provide a cardio workout, strengthening the heart and improving cardiovascular endurance.
While there are similarities in the primary muscles targeted, the treadmill tends to engage a larger range of muscle groups due to the weight-bearing nature of running or walking. In contrast, the exercise bike provides a lower-impact workout, primarily targeting the quadriceps with less impact on the glutes and calves.
Let's take a closer look.
What Muscles Does The Treadmill Work?
As with running or walking outside, using a treadmill primarily targets the lower body. Let's see what each treadmill workout targets.
Primary Muscles:
- Quadriceps: The treadmill heavily targets the front thigh muscles (quadriceps) as they propel your body forward with each step.
- Hamstrings: The back of your thighs (hamstrings) supports the running motion, assisting in knee flexion and providing stability.
- Glutes: The treadmill workout engages your gluteal muscles (glutes) as you push off with each stride, helping to propel your body forward.
- Calves: The calf muscles (gastrocnemius and soleus) are activated during the push-off phase, providing power and stability.
Secondary Muscles:
- Core Muscles: The treadmill requires core engagement for stability and balance.
- Hip Flexors: The hip flexor muscles assist in lifting the legs during the swing phase of the running motion.
What Muscles Does A Stationary Bike Work?
Now, let's compare the above to the muscles trained using an exercise bike.
Primary Muscles:
- Quadriceps: Like the treadmill, the exercise bike primarily targets the front thigh muscles (quadriceps) as you push the pedals. The exercise bike hits the quads harder than the treadmill does.
- Hamstrings: While the engagement of the hamstrings is less significant compared to the treadmill, they still play a supporting role during the pedaling motion.
- Glutes: The exercise bike activates the gluteal muscles (glutes) to a lesser extent than the treadmill, but they still contribute to the pedal stroke.
Secondary Muscles:
- Calves: The calf muscles (gastrocnemius and soleus) are engaged during the downward portion of the pedal stroke.
- Core Muscles: Like the treadmill, the exercise bike requires core engagement to maintain proper posture and stability. However, recumbent bikes do not activate the core as much due to the reclined position.
Stationary Bike vs Treadmill: Calories Burned
The number of calories burned on a treadmill or exercise bike depends on various factors such as intensity, duration, body weight, and individual fitness level.
The most significant factor is whether you plan to walk or run on the treadmill. Generally, running or jogging on a treadmill tends to burn more calories than using an exercise bike due to multiple muscle groups' higher impact and engagement.
Research shows treadmill running burns 8.18-10.78 calories per minute, whereas stationary cycling burns 7.98-10.48 calories per minute1. It's not a big difference but can add up over time. Furthermore, the research showed the treadmill burned slightly more calories at a lower rate of perceived exertion, otherwise known as RPE.
However, take this with a grain of salt. The calorie burn difference is not enough to make this a clear choice. Choosing the machine you enjoy and can sustain over time is essential, as consistency is key for burning as many calories as possible and achieving your fitness goals.
Stationary Bike vs Treadmill For Weight Loss
As mentioned in the previous section, a treadmill burns slightly more calories than exercise bikes. The question is, does that mean you can lose more weight with a treadmill? Not exactly.
Weight loss is all about creating a calorie deficit. It takes a 3500-calorie weekly deficit to lose one pound of fat. If you divide that up across seven days, that equates to a 500-calorie deficit daily.
It's best to create the majority of your calorie deficit through diet, like following a meal plan for weight loss. Cardio is like the icing on the cake, whether by a treadmill or exercise bike. It's the final piece of the puzzle.
And since cardio takes a backseat to diet regarding weight loss, it comes down to which machine you will use more. Consistency is key with exercise.
Additionally, although you can burn slightly more calories on a treadmill, it is a higher-impact activity. Running burns a ton of calories, but it is also hard on your joints. It's more difficult to recover from hard daily runs than it is to recover from hard daily rides on an exercise bike.
With that said, there are clear benefits to both machines. You can burn more calories per session on a treadmill but recover better from an exercise bike to do more frequent workouts. It still comes down to personal preference. You will lose more weight with the machine you enjoy and look forward to using.
Treadmill vs Stationary Bike For Seniors: Which Is Best?
For seniors, choosing between a treadmill and a stationary bike depends on multiple factors. Individual fitness levels, preferences, and specific considerations such as joint health or balance issues all come into play.
Most exercise bikes, particularly recumbent bikes, are safer and more joint-friendly for seniors. It provides a low-impact cardiovascular workout that puts minimal stress on the joints, making it ideal for individuals with arthritis or joint pain.
The stationary bike also allows for easy intensity adjustment, making it suitable for seniors of varying fitness levels. However, almost anyone can walk on a treadmill without much trouble, so it ultimately comes down to what you will enjoy more.
How To Choose The Best Stationary Bike
There are a few types to consider when it comes to exercise bikes.
Upright bikes resemble traditional bicycles and are versatile for users of various fitness levels. Studio or spin bikes are great for intense workouts with adjustable resistance levels.
Air bikes use a fan for resistance, offering full-body training and effective calorie burning. Recumbent bikes provide a more reclined and comfortable seated position, making them ideal for individuals with limited mobility or joint issues.
Each type has unique features, so choose the one that suits your fitness goals and preferences. For more information on the different bikes, check out our article comparing the recumbent bike vs upright bike.
What Is The Best Stationary Bike For Seniors?
A recumbent bike is hard to beat for seniors. Recumbent exercise bikes put the user in a relaxed, reclined position.
Because of the bigger seat, back support, and handles, most people find recumbent bikes more comfortable than regular upright cycles when comparing the two. Furthermore, a recumbent bike is forgiving on the joints because the pedals are in front of the user rather than immediately beneath them.
Comfort R Recumbent Bike from Horizon Fitness is my top recommendation for seniors. The Comfort R is a Step-Thru recumbent bicycle. It is simple to get into, especially for seniors with restricted mobility.
The Horizon Comfort R is the exercise bike that anyone can ride. The fully adjustable saddle and ergonomic grips mean that you’ll get a smooth and comfortable workout fitted to your needs and your body...
Interested in more senior-friendly options? Check out our article on the 7 Best Recumbent Bikes For Seniors!
What Is The Best Stationary Bike For Home?
There are many options for finding the right exercise bike for your home fitness routine. However, I'm partial to air bikes. An air bike is a fantastic choice for at-home workouts due to its total-body engagement, low-impact nature, scalability, and compact design.
With the fan providing dynamic resistance, the air bike offers a challenging cardio workout targeting upper body and lower body muscles. It's the only exercise bike that is a full-body workout. Give these assault bike workouts a shot and you'll see what I mean.
Adjusting resistance levels by pedaling harder or faster allows for customizable intensity, catering to all fitness levels. Its compact size makes it easy to fit into any home or workout space, offering convenience and accessibility for effective workouts.
There are a ton of great air bikes on the market, but the Blitz Air Bike is an awesome machine at a great value.
The Blitz Air Bike is the definitive choice for your home gym. Belt driven with an oversized fan and comes standard with wind guard, bottle and phone holder and a super comfy seat...
For more great assault bike options, head to our article on the 8 Best Air Bikes!
What Is The Best Budget Stationary Bike?
Although stationary bikes are great, if you have never had one, you may want to get an entry-level model before investing the big bucks. The good news is plenty of quality, budget-friendly exercise bikes are available.
The YOSUDA Folding Exercise Bike is currently under $200, and the uniquely designed folding bike boasts a cutting-edge magnetron resistance system, ensuring a remarkably quiet and smooth pedaling experience. With its eight adjustable resistance levels, ranging from easy to challenging, you can progressively enhance the intensity as your fitness level progresses.
YOSUDA goes the extra mile in comfort by providing a spacious, soft, and oversized seat cushion, along with a matching recumbent lower back support.
The YOSUDA Folding Exercise Bike is designed as a quality machine that helps conveniently burn extra calories from your home. Its 3-in-1 design gets three kinds of indoor exercise bikes...
What Is The Best Folding Exercise Bike?
Living in a smaller space that doesn't enable you to leave a piece of cardio equipment out all day? Folding exercise bikes are an excellent option!
My favorite is the XTERRA Fitness FB350, which features an updated design, including a great price point and improved seat. It retains the X-frame structure, ensuring easy folding and reliable stability.
Available for less than $200, this bike impresses with its ability to deliver a steady and secure workout experience. The riding motion is smooth and efficient.
The display is straightforward, without any built-in applications. With an 8-level magnetic resistance system controlled by a tension knob located under the handlebars, you can easily regulate your workout intensity.
This compact yet effective folding bike is an excellent way to improve your fitness level at home. Challenge yourself with 8 levels of resistance which are controlled with...
Looking for more great options? Check out our article on the 7 Best Folding Exercise Bikes!
Summary of The Best Exercise Bikes
I just went over a lot of information, so here's a snapshot view of it all for you.
|
Category |
Model |
Key Features |
|
Best for Seniors |
Relaxed, reclined position |
|
|
Best for Home |
Total-body engagement |
|
|
Best Budget |
Magnetron resistance system |
|
|
Best Folding |
Updated design with improved seat |
How To Choose The Best Treadmill
Choosing the right treadmill involves considering several factors that align with your goals, budget, and personal preferences.
First, determine your fitness goals: walking, jogging, or intense running. Consider the treadmill's motor power, incline options, and speed range to ensure they meet your desired workout intensity. Your budget plays a role in determining the treadmill's features and overall quality. You can learn more about this in our article: How Much Does A Treadmill Cost?
Additionally, consider factors such as the size and weight of the treadmill, available space in your home, noise level, cushioning system, and user weight capacity. Evaluating these factors will help you select the best treadmill that meets your needs and ensures a better workout experience.
What Is The Best Treadmill for Home?
The best overall treadmill for your home will depend on space, what type of workouts you want to do, and your budget.
Ideally, we want a nice all-around treadmill with a small footprint that doesn't break the bank. The Horizon 7.0 AT Treadmill fits the bill. It boasts a powerful 3 CHP motor, allowing you to reach a maximum speed of 12 mph. The treadmill's spacious running deck measures 60" x 22", which is larger compared to most treadmills under a thousand dollars that typically have a length of 55".
Horizon has incorporated a three-tier cushioning system into this model, effectively minimizing the impact on your joints, especially when running at high inclines. This design feature ensures a more comfortable and joint-friendly workout experience. Additionally, the treadmill conveniently folds for easy storage when not in use.
Powerful runner’s treadmill built for tough workouts and engineered for fitness apps. Bluetooth connectivity and a highly-responsive motor keep you in sync with fitness apps and trackers like Peloton, Zwift and STUDIO...
What Is The Best Folding Treadmill?
If you want a folding treadmill, chances are your space is limited, so you want one that only takes up a little space and is easy to move. Most treadmills on the market today fold up to save space, but not many are easy to move from room to room. Fortunately, I have great news.
The Sunny Health Fitness SFT4400 Folding Treadmill is what you need. Not only does it fold up to save space when you are not using it, but it also includes 9 built-in workout programs with a large LCD display that shows time, distance, speed, calories burned, and pulse.
Easy folding mechanism and soft drop system helps you unfold your treadmill safely and hands free. 9 Built-in workout programs with large LCD...
Looking for more great folding treadmills? Check out our article on the 10 Best Folding Treadmills!
What Is The Best Treadmill for Walking?
Any treadmill can be a great walking treadmill. But I think the XTERRA TR150 Folding Treadmill is the best of the best.
Offering great features and a solid warranty, this treadmill is surprisingly affordable, making it ideal for budget-conscious walkers seeking a reliable and straightforward exercise tool.
The TR150's foldable design boasts a generous surface area of 16" x 50", accommodating users of various sizes comfortably. With 12 preset programs and 3 manual incline settings, it ensures versatile workouts to suit individual preferences.
Smooth and quiet high torque 2.25 HP motor powers the treadmill at speeds from 0 - 10 MPH. 3 levels of manual incline...
What Is The Best Manual Treadmill?
The newest type of treadmill that has exploded onto the fitness scene is the manual treadmill. Manual treadmills mimic actual running because you power the belt, not a machine. A manual treadmill also works without electricity, making it easy on the environment.
The AssaultRunner Pro is the best in class. If you want to take your treadmill experience to the next level, I can't recommend the Assault Fitness Runner Pro enough!
The AssaultRunner Pro is specifically designed to help you meet and exceed your fitness goals. While other motorized treads...
Looking for more choices? Check out our article on the 9 Best Manual Treadmills!
What Is The Best Budget Treadmill?
We have you covered if you want to avoid taking out a second mortgage to get a workout in. The best thing about the home fitness equipment market blowing up over the past decade is the availability of high-quality, budget-friendly equipment.
Sunny SF-T1407M Foldable Manual Walking Treadmill is a budget-friendly treadmill that is both high quality and high value. Designed to fit in tight spaces and cater to budget-conscious individuals, this compact folding treadmill offers a 42" x 13" running surface suitable for walking or light jogging.
The built-in LCD screen keeps you informed of essential workout metrics such as calories burned, distance covered, time elapsed, and current speed.
This affordable treadmill will help you start your fitness journey. Walking can significantly improve mental and physical health...
Summary of the Best Treadmills
Here's an easy-to-view table showcasing the best types of treadmills.
|
Category |
Model |
Key Features |
|
Best for Home |
Powerful 3 CHP motor |
|
|
Best Folding |
Space-saving folding design |
|
|
Best for Walking |
Affordable and reliable |
|
|
Best Manual |
Manual operation for a natural running experience |
|
|
Best Budget |
Budget-friendly and compact design |
FAQs
Here are some answers to common questions about stationary bikes versus treadmills.
Is a treadmill or stationary bike better for weight loss?
Both the treadmill and stationary bike can be effective for weight loss. To lose weight, it ultimately depends on personal preference and which machine you enjoy using consistently. Also, diet plays a significant role in how much weight you lose. These treadmill workouts for weight loss and these recumbent bike workouts are great options for supporting weight loss goals.
Can an exercise bike help lose belly fat?
Regular exercise bike workouts can contribute to overall body fat loss, including reducing belly fat. However, spot reduction is impossible, so incorporating a comprehensive exercise routine and a balanced diet is vital for overall fat loss
What are the results of using an exercise bike for one month?
Results can vary, but consistent use of an exercise bike for a month can lead to improved cardiovascular fitness, increased calorie burning, potential weight loss, and enhanced lower body strength and endurance.
Is a stationary bike better than walking for cardio?
Choosing between a stationary bike and walking for cardio depends on personal preferences and individual circumstances. Both activities provide cardiovascular benefits, but a stationary bike offers a low-impact workout, while walking is a weight-bearing exercise that engages more muscle groups.
Exercise Bike Or Treadmill: Which Is Better?
Both machines offer unique benefits and can contribute to your fitness journey when choosing between a treadmill and a stationary bike. The treadmill provides a weight-bearing workout that engages multiple muscle groups and offers versatility in speed and incline adjustments.
On the other hand, the stationary bike provides a low-impact option that is gentle on the joints while still providing an effective cardiovascular workout.
Ultimately, the best choice depends on your preferences, fitness goals, space, and specific considerations such as joint health or injuries. Whether you prefer the pounding of feet on a treadmill or the smooth pedaling motion of a stationary bike, what matters most is finding an exercise routine that you enjoy and can stick to consistently.
So lace up your running shoes or hop on the saddle, and let your chosen machine be your partner on the path to a healthier, fitter you.
Have you decided the treadmill is best for you? Head to our articles on the 10 Best Folding Treadmills and the 7 Best Incline Treadmills to find your perfect fit! Are you on Team Exercise Bike instead? Check out these 11 Best Recumbent Bikes or these 8 Best Air Bikes!
References:
-
Falcone, P. H., Tai, C. Y., Carson, L. R., Joy, J. M., Mosman, M. M., McCann, T. R., Crona, K. P., Kim, M. P., & Moon, J. R. (2015). Caloric expenditure of aerobic, resistance, or combined high-intensity interval training using a hydraulic resistance system in healthy men. Journal of Strength and conditioning research. https://doi.org/10.1519/JSC.0000000000000661
Kyle Hunt
Author