Ellipsoid vs. Exercise bike: what is better for losing weight and pumping up at home?

Exercise bike and elliptical: common features

In terms of their effect on the athlete’s body, the equipment is similar:

1. Both cardio machines are suitable for exercising and staying in good physical shape. They exercise the cardiovascular system (mainly the heart and blood vessels that control blood circulation) and can reduce the risk of cardiovascular disease, hypertension and diabetes.
2. Both improve endurance, which is the ability to withstand effort for a long period of time (one of Socrates' three cardinal virtues).
3. Training on an elliptical and exercise bike is safe for your joints. In this regard, they are more recommended than running, which can cause injury, hip, knee or ankle pain.
4. For seniors who want to stay in shape, both machines are suitable
5. The elliptical and exercise bike are cardio machines, not strength machines! They will help keep your legs and buttocks toned, but will not build muscle mass. These cardio machines are not designed for bodybuilding!
6. Both the elliptical trainer and the exercise bike can help you lose weight effectively.

Advantages and disadvantages of ellipsoids

Elliptical trainers are produced in several types: mechanical, magnetic, electromagnetic. Each has its own price category and list of features, making it easier for the buyer to choose an option to suit their needs.

The advantages of the orbitrek include:

• noiselessness of electromagnetic models;
• uniform body work;
• possibility of use in rehabilitation;
• universality - for all family members;
• calorie burning – 500-800 kcal.

The cardio machine does not put stress on the joints and spine, making it available for people with musculoskeletal diseases. There are not many disadvantages:

• high price;
• big sizes;
• difficult maintenance.

The shortcomings are covered by a varied training program, the presence of pulse sensors, a speed and distance counter.

What is the benefit

First, let's take a closer look at the advantages and disadvantages of each of the models under consideration. This knowledge will help you determine whether an elliptical or an exercise bike is better.

Exercise bike

Let's start with the classic version that everyone has heard of.

Exercise bikes have firmly taken their place in every fitness club. Many people prefer them for private use. And it’s clear why.

Exercises on an exercise bike give noticeable results for those who want to lose weight, increase endurance, strengthen the cardiovascular system and, of course, the body as a whole.

The main advantages of these simulators are:

• A large number of kcal burned . In one hour of exercise you can lose up to 600 kcal.
• The reasonable cost makes these devices very popular and affordable for ordinary buyers. Here are some price tags.
• Various types of groups are involved in the training process , which has a beneficial effect on the general condition of the body.
• Exercising on an exercise bike speeds up your metabolism . An intense flow of oxygen accelerates the heartbeat and blood flow in the body, which in turn increases metabolism.
• Minor restrictions on use . It will be a suitable option for those for whom excessive physical activity is contraindicated.

These devices are not without their disadvantages. However, they are not significant and pale when compared with the advantages. For example:

• The muscles located above the waist are practically not involved . This means that for full muscle development you need to do additional exercises.
• Possible problems with joints , namely the knees, which bear most of the load.
• Monotonous activities . If you have problems with motivation or little interest in training, this can play a cruel joke on you.

Elliptical trainer

Now let's talk about a competitor to the classics, elliptical trainers.

And although these simulators are unlikely to surprise anyone, they have a relatively short history and some do not know about the principles of training on such devices, not to mention the benefits.

If you don’t know much about elliptical trainers, you should read our article – Elliptical trainers, what are they? Now let's focus on the main advantages of ellipsoids:

• All other things being equal, it helps burn more kcal than an exercise bike - 700 versus 600.
• Even minor, but regular exercises have an effect: metabolism increases and the cardiovascular system is strengthened .
• The devices are truly universal and will suit not only you, but also your family . Or friends.
• Working out on ellipsoids is much more fun than on exercise bikes, which only adds to the advantages of this training system.

Ellipsoids are also not without their drawbacks, but, unlike an exercise bike, they look more significant:

• High cost of equipment . One of the main factors is not in favor of elliptical trainers.
• The presence of many moving elements forces the device to be more carefully maintained .

Owners of elliptical trainers will say that they are worth the money and they will be right, but this can still play a decisive role in choosing a trainer. Below, for your reference, are several models with prices, but we can read about the benefits of the ellipsoid here.

Answers to frequently asked questions

1. What is more effective for losing weight: an elliptical or an exercise bike?

The calorie consumption is almost the same - it is slightly higher for the elliptical trainer, but if the athlete is used to cycling, he may not change the cardio trainer, but only increase the duration of the sessions.

2. What is suitable for intensive?

Semi-professional and professional ellipses with heart rate-dependent programs and sensors will satisfy the user's needs and help get the most out of cardio training. Cycling enthusiasts can take a closer look at spin bikes.

3. What are the contraindications?

People with excessive body weight, as well as those with diseases of the heart, blood vessels, lungs, joints and musculoskeletal system should not exercise.

There are fewer contraindications for the orbitrek; it can be used by athletes who have suffered an injury, suffer from varicose veins or arthritis, but only after consulting a doctor.

Contraindications

An important criterion when choosing a particular type of simulator will be contraindications. Each of the simulators has specific ones and it is better to know them in order to make the best decision.

Exercise bike

There are no contraindications for using an exercise bike. On the contrary, in the initial stages of diseases, such as arthritis and arthrosis of 1-2 degrees or varicose veins, exercise on exercise bikes is even useful.

The main contraindications for exercising on an exercise bike are late stages of cardiovascular disease, diabetes, and the respiratory system.

Ellipsoid

Since users exercise on elliptical trainers while standing, a significant load falls on the joints of the legs and blood vessels of the lower extremities.

Based on this, we can draw an obvious conclusion - it is better to avoid training on an ellipsoid if you have problems in these areas.

However, not everything is so simple. Initially, elliptical trainers were developed for rehabilitation procedures. That is, the equipment, by design, is aimed at moderate loads for a weakened body. So it turns out that the restrictions apply only to long, exhausting workouts. In all other cases, with moderate loads, the device can be used.

Be that as it may, before starting training on one or another simulator, you should consult with a specialist who will suggest the option that is right for you.

Be sure to read what contraindications apply when exercising on elliptical trainers.

Disadvantages of Treadmills

Load on joints

The first and most important disadvantage of treadmills is that for people who have problems with joints, especially knees and ankles, running on a treadmill can do more harm than good. While jogging, the foot hitting the surface of the canvas gives impulse to the joints - they bear a very heavy load. Therefore, even people with excellent health and strong joints should run exclusively in sports shoes with good shock absorption to reduce pressure.

Security issue

High intensity training can be dangerous from a cardiovascular perspective, especially if the runner's skill level is low. Improper running can lead to very rapid physical exhaustion, which, of course, will not give absolutely any positive results.

Posture problems

Proper running, of course, can only have the best effect on your posture. However, some studies show that the size of the belt often affects a person's running technique, which can lead to muscle imbalances and, as a result, problems with posture.

Running is not easy

Running itself is a rather tiring activity for many people, especially when it comes to running on an incline. Therefore, many people often gravitate towards other cardio equipment, the exercises of which are more comfortable.

Main differences in training

The most obvious difference between exercise machines is which muscle groups are used when exercising on them. If when exercising on an exercise bike, the load falls mostly on the legs. Exercise bikes provide intense aerobic exercise, and during exercise you can easily watch a movie or read a couple of chapters of your favorite book.

Training programs on the elliptical trainer are more varied and include modes from gentle walking to intensity equal to running. In addition, on the ellipsoid it is possible to choose different directions of movement: straight, backward and even at an angle.

Comparison of simulators

What muscles work on the elliptical?

The elliptical uses 80% of the muscles, as it forces the whole body to work. During classes, the calf, quadriceps, gluteal, and oblique muscles are actively tensed and exercised. Muscles of the arms, lower back and back, shoulder girdle, chest and abdomen.

The elliptical machine uses a number of muscles in your legs. They work depending on the movement of the pedals forward or backward.

The hamstrings, which are located at the back of the legs, are involved in leg flexion. They play an important role in aerobic exercise on the elliptical.

Some elliptical trainers have a special mechanism that allows you to increase the incline, simulating a hill climb. This results in an increased load when bending the legs, allowing for more active use of the hamstring muscles.

Elliptical machines use the quadriceps muscles to straighten the legs. This is in contrast to the exercise bike, which primarily targets the quadriceps.

Research conducted by the American Society of Biomechanics has shown that the calf muscles are activated during elliptical training. To work them out, you need to focus on pressing the pedal of the exercise machine with your foot. An effective workout should include forward and reverse pedaling along an ellipse. We recommend that you look at the article about what muscles can be worked on an elliptical trainer.

What muscle groups are worked on an exercise bike?

A stationary bike develops your thighs, calves and buttocks more. The quadriceps and hamstrings (the muscles of the front and back of the thigh) are constantly working while a person pedals. The arm muscles (biceps and triceps) are trained, as they help maintain a straight posture on the exercise bike and hold the handlebars.

To pump up your butt, you need to increase the resistance of the exercise bike, stand on the pedals and get out of the saddle! The muscles of the back and lower back support the position of the body.

An exercise bike is best for people looking to complement other fitness routines that provide them with a full body workout. It is also ideal for those who are involved in physical therapy or have limited mobility.

If you need to work your thigh and calf muscles and strengthen your buttocks, then both an elliptical and a stationary bike are equally suitable. However, if you need to develop the upper body, then it is better to opt for the orbitrack.

Burning calories

To feel the effect of exercise, you need to exercise regularly and at the same time follow a diet. In this case, the results will not take long to arrive.

Dry numbers indicate that the elliptical is more highly effective than the exercise bike.

The amount of kcal lost per hour of exercise is significantly higher than the same figure on an exercise bike. This is explained by the fact that on an ellipsoid, a larger number of muscle groups are involved, and therefore the amplitude of movement is greater than on an exercise bike.

How many calories can you burn on an elliptical trainer?

Training intensity

Stationary bikes allow for different levels of resistance, so you can exercise at low, medium or high intensity. This makes them ideal for interval training.

To strengthen the muscles of the legs, thighs and buttocks, you can train on an exercise bike 2 times a week for 30-45 minutes. It is necessary to alternate between phases of high-intensity exercise and recovery phases. Training is possible from 3 to 5 times a week for 20-30 minutes with an increase in the speed of rotation of the pedals of the exercise bike.

The effect of the ellipsoid is related to the athlete's efforts. For intense exercise, 3 sessions per week lasting 30 minutes are sufficient. To lose weight, it is advisable to work out at least 5-6 times a week.

The ideal workouts are on an elliptical and an exercise bike for 30 to 45 minutes, 2 to 4 times a week. This will give the maximum effect for shaping the body and improve health. For warm-up purposes, exercising for at least 10 minutes a day is sufficient. To burn fat, the workout should last at least 60 minutes.

What is interval training on the ellipse and how to do it using the “Tabata protocol”

Variety of activities

While exercising on an exercise bike, you can watch movies, listen to music, read books or learn foreign languages ​​more effectively than on an ellipsoid.

Horizontal projectiles can be used for people with spinal diseases.

However, the upright exercise bike has monotonous loads. The muscles of the arms, shoulders, chest and back are little used. Classes will have to be supplemented with dumbbells or fitness.

When training on an orbit track, the entire body develops harmoniously under various loads. Here the movement can be direct, reverse, tilting forward or backward.

Different poses use different muscle groups:

• in the main position all muscle groups are involved;
• the reverse movement puts stress on the buttocks and hamstrings;
• When bending forward, the hips and calves are involved;
• Leaning back, you can thoroughly work your buttocks.

Cost and footprint

The good thing about an exercise bike is that it is inexpensive and takes up relatively little space. It will not be possible to hide it under the bed, since the shell does not fold. On average, it is 1 m long, 50 cm wide and 1 m 30 cm. height.

When choosing an exercise bike, you need to pay attention first of all to its functionality: resistance adjustment, load monitoring, heart rate monitor, counting calories burned - all this will make the exercise machine more expensive, but training on it will be much more convenient and effective.

The price of an average exercise bike ranges from 10,000 to 150,000 rubles, and professional ones are even higher.

An elliptical trainer is usually between 1.50m long, 60cm wide and 1m 60cm. height.

The price is the same as the cost of an exercise bike, from 10,000 to 150,000 rubles.

Obviously, a stationary bike wins in terms of size and price.

Which is better for losing weight, an elliptical or an exercise bike?

When comparing exercise machines, their effect on different muscle groups, training time and other factors must be taken into account.

How to choose the right elliptical trainer for your home: types, characteristics, pros, cons

What muscles work on the elliptical?

If you use an elliptical trainer for training, in this case the load is distributed throughout the body. The exercises cover the calf, oblique, quadriceps and gluteal muscle groups. At the same time, the arms, back and lumbar muscles work, the shoulder girdle, stomach and chest tense. In total, approximately 80% of muscle mass is used.

The pedals can move forward or backward. Depending on this, the legs, buttocks and other places receive different loads. For example, the tendons located at the back of the legs under the knees ensure their active flexion and extension. If necessary, the load can be increased due to special adjustments on the simulator.

According to experts, the main activation occurs in the calf muscles. Using an elliptical, they can be worked very well by pressing the pedals and moving them along an elliptical path.

When to choose an elliptical trainer

An elliptical device is best suited for those who already have sufficient physical fitness and want to further improve their body. For those for whom sport is not just a hobby, but an important part of life. It is fair to say that the elliptical trainer is an advanced solution for experienced users.

This does not mean that beginners will not master this device. The simulator is also suitable for beginners who are ready for serious physical activity and changes.

What is more effective for losing weight?

Orbitrek and an exercise bike will allow you to effectively lose weight. The number of calories burned on both an elliptical and a stationary bike depends significantly on the intensity of the exercise and the duration of the workout.

Which one burns more calories?

An elliptical trainer burns 15% more calories than an exercise bike. A person constantly trains the entire body on the elliptical while remaining seated on a stationary bicycle. Much depends on the intensity of the exercise. The more energetically a person exercises, the more calories he burns. If you train regularly and intensively, both exercise machines will help you lose weight.

comparison table

A comparative table in which we present the main parameters will help us summarize the information received about the exercise bike and the ellipsoid. They are quite enough for the average user to determine the best personal trainer for home.

It is impossible to say with complete certainty which is better, an exercise bike or an elliptical trainer and which of the exercise machines is suitable for you personally. The purpose of this article is not to convince you of the correctness of one solution. Our task is to talk about these devices to help you make your choice. In any case, you should first of all go to a specialist who will tell you about the current shape of your body, and only then start choosing a simulator.