When it comes to working out some people love the treadmill and others are all about using a stationary bike. Is one better at burning more calories though? Take this quiz to find out.
*All calculations are based on a 130-pound woman.
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I love riding my bike outside, but if it's raining or too dark out, the stationary bike is a great option for me. Since it may not be the most popular cardio machine at the gym, there's usually one available. Here are some pros and cons to think about when hopping on one.
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To see the rest of the pros and cons, read more
I'm big into road biking for exercise and for getting from place to place, but I also love mountain biking because the steep hills and windy trails make riding more exciting and challenging. I realize that not everyone has access to safe places to ride, so stationary bikes are a great option. The only negative thing is that they hardly mimic what it's really like to ride a bike outside. They also only work your lower body so if you want to target your core and upper body more check out the RealRyder ($2,395). I know it seems pricey to buy for your home gym, so maybe your gym has one you can use.
What makes the RealRyder different than a conventional stationery bike? To find out read more
Changing machines mid-cardio is one of my favorite ways to beat boredom. I love this stationary bike and treadmill mini biathlon because it's a great way to work your entire lower body, all while blasting major calories.
For the first part, hop on a stationary bike and be prepared to work! Here's how it goes:
| Time | Level (Resistance) | Speed (RPM) | RPE (1-10) |
|---|---|---|---|
| 00:00-05:00 | 3 | 70-80 | 3 |
| 05:00-07:00 | 6 | 90-100 | 5-6 |
| 07:00-10:00 | 10 | 70-85 | 7-8 |
| 10:00-12:00 | 8 | 90-105 | 6-7 |
| 12:00-15:00 | 12 | 65-80 | 8-9 |
When I go to the gym, I tend to focus on one cardio machine a day. Whether I'm using the elliptical, the stepper, the stationary bike, or the treadmill, I usually get on it and stay on it. Occasionally, I play around with different machines using Gunnar Peterson's 4-5-6-6-5-4: Cardio Plan. It definitely breaks up the routine.
So, what about you?
A workout on the stationary bike can be quite, well, routine. Since we all have different leg strengths, I like to offer stationary bike routines in the form of rotations per minute (rpm), rather than level — the faster you peddle, the higher rpm. Almost every bike at the gym will show you how many rpm you are doing at any given time, so use that to do this workout.
Stationary bikes are a great way to get a low-impact cardio workout. People with bad knees and joints often do well on a stationary bike (vs. the treadmill).
The problem comes in when the bike is not adjusted properly to fit your body. So have a fitness professional at the gym help you adjust the bike or use this rule of thumb from WebMD: Make sure that when you’re sitting on the seat with the ball of your foot on the pedal, there is a very slight bend in your knee. If you’re too low, you’re not allowing the legs to go through a full range of motion, meaning you'll burn less calories.
Many people sit way too low. This means that their knees will flex too much as they pedal, putting too much pressure on the knee and result in soreness.
Fit's Tip: The stationary bike is a less intense calorie-burner than some of the other machines, so I wouldn't always only do cardio on the bike, but it is a good way to add to or diversify your workout routine.
Now that it's chilly out, and the roads are covered with snow and ice, you're not about to get on your bike and go for a ride.
Don't go out and spend tons of money on a stationary bike - you can transform your favorite bike into a cycle trainer.
Here's how it works - remove the bike's front wheel and mount your back wheel into the cycle trainer mounts elevating your bike. Although, they can be pretty pricey, ranging from $100-300+, the cycle trainer beats buying a whole new piece of exercise equipment.
You can also use rollers - but they are for more experienced riders to improve balance, because they require more concentration than just hopping on and going for a ride.
Fit's Tips: The Kinetic Road Machine comes highly recommended because it attaches and releases to your bike easily and folds in half for easy storage. Plus, it's quiet enough to use while watching TV so you can catch up on all those shows you recorded on your TiVo.
