Elliptical Exercise Equipment Vs. Recumbent Bikes
Walking into a gym or fitness center, two popular pieces of cardiovascular (or aerobic) machines are ever-present: the elliptical trainer and the recumbent bicycle. Both are amazing sources for cardiovascular exercise, and some even have a resistance training component, which provides even more bang for your buck. No matter what choice is made, the end-result is constant: a more in-shape you.
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Features of the Elliptical Machine
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When you step into your gym, it's obvious that the elliptical machines are popular. The low-impact design takes the sting out of your body, allowing for a more effective workout. If you're tired of running or are looking for a quick shake-up in your exercise routine, jump on an elliptical (if there isn't a line).
Nearly all elliptical trainers allow you to use both upper and lower body activity, using synchronized arm bars, which allow your arms to get a workout while the legs, lungs and heart get the same. This extra movement translates into more energy expended, due to more muscle-mass being used, without all the pounding of a treadmill.
Being able to use both upper and lower body serves another purpose: shortening the workout time. Since you're able to combine lower body movement (legs) and upper body movement (arms), you burn more calories during the process. More calories burned means less time spent working out, in the traditional sense, with the same cardiovascular gains.
Features of the Recumbent Bicycle
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The recumbent bicycle is making a surge as one of the more popular indoor cardiovascular pieces. Dr. Wayne L. Westcott hints at two factors: one is the ease of use and the other is its relaxed design. Your weight is distributed comfortably over several square feet of the back and buttocks. Conversely, on an indoor upright bicycle, the body weight rests on a few square inches of your sit bones, your feet and hands.
If you have lower back or neck problems, or even if you don't like sitting on a tiny seat for minutes, or even hours, at a time, the recumbent is the perfect choice. Aside from being comfortable, the recumbent bike yields a position that, ultimately, benefits your fitness. According to Dr. Paul Nolan, there is also improved circulation, which suggests an increase in rider endurance and/or increased power output on longer sessions.
Some recumbent bikes come with upper-body arm bars, like an elliptical machine. If you're using an indoor recumbent bike, take advantage of the dual-action exercising that shortens the workout time without decreasing the intensity.
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Head-to-Head Comparison
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When deciding on a new piece of exercise equipment, try both out. If possible, have a fitness professional adjust and set up both pieces so the fit is the last thing you have to worry about.
If you are a runner (or were one in a previous life), the elliptical might be the way to go. The elliptical was designed by Larry D. Miller in 2004, who videotaped his daughter running and created the elliptical for Precor using similar biomechanical properties. The elliptical is also a good choice if you need to rehabilitate injuries, as the low-impact design is crucial for any major joint issues or exercise-related pain.
By the same token, the indoor recumbent bicycle serves a similar purpose. It has dual-action capability, so you can do upper and lower body exercise. If you're tired of upright biking or have some back or neck issues, try out a recumbent bicycle.
Burning Calories on Both
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If pure calorie loss is a goal, then compare the elliptical and the recumbent bike. Remember to keep the following in mind: duration, interval training (hard effort, then rest, repeat), tension settings, body composition (muscle to fat ratio), current fitness level, weight, sex and upper body/arm usage.
A general estimate of calories burned on the elliptical machine (for 30 minutes) ranges from 387 calories for a 150-lb. woman to 500 calories burned for a 180-lb. man.
For a recumbent bike, a 150-lb. woman, during a half-hour of recumbent biking session can burn up to 550 calories. For the same duration, a 180-lb. man can burn up to 700 calories.
Remember that when the upper arm bars are added, this can change the amount of calories burned for the better. To calculate calories burned for your own workout times and body weight, visit Livestrong.com (see Resources).
Expert Insight
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Both exercise pieces considered, it's better to use one or the other instead of doing nothing at all. They can help you get in better shape and aid in weight loss, when combined with the proper diet.
If you're looking for the most calorie loss, the recumbent bicycle is the better choice of the two. If you're looking to replicate running without all the pounding, while staying upright, then choose the elliptical machine. If you're simply trying to stave off boredom, use both and alternate daily.
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