Recumbent Bikes Vs. Treadmills For Heart Health
Recumbent bikes and treadmills fulfill similar goals in regard to heart health, but each offers benefits that the other doesn’t provide. As far as your heart is concerned, duration and intensity are more important than the machine you use for your exercise. But as far as your body is concerned, you may be better able to handle one machine over the other.
Clear Guidelines
For heart health, the 2018 Physical Activity Guidelines for Americans is clear in expressing that any form of aerobic activity has the potential to meet optimal heart healthy goals. The only stipulation is that the activity be performed for a sufficient duration and intensity. Moderate-intensity aerobic exercise of any type should be performed for at least 150 minutes every week — split between several days. If you prefer vigorous-intensity aerobic exercise, you only need 75 minutes per week.
Heart Health for All
Whether you have exercised lately or not, you are probably able to do moderate-intensity aerobic exercise on the treadmill or recumbent bike. Substantial benefits from 150 minutes of exercise per week — half that time for vigorous exercise — include lower risks of heart disease, stroke, hypertension, premature death, depression and Type 2 diabetes. With 300 minutes of exercise per week, not only are the previous benefits enhanced but you can expect a prevention of unhealthy weight gain and a lower risk for several types of cancer.
Specific Treadmill Benefits
If weight loss is a goal in your quest for heart health, look no further than the treadmill. The treadmill serves as the best choice for burning calories between the two machines. The treadmill also serves as your weight-bearing and bone-strengthening activity where the force produced by footfalls on the floor promotes bone strength and growth. Aside from these benefits, the treadmill has little to no learning curve, as you are already accustomed to walking.
Specific Recumbent Bike Benefits
The recumbent bike provides a non-weight-bearing option. It’s very easy on your knees and gives support to your lower back. If you have joint issues, this may be the machine for you. While the treadmill may be the optimal choice for weight loss, the bike isn’t far behind. 45-minute vigorous-intensity bike sessions result in a 14-hour period when the body burns an additional 37 percent of the calories burned during the workout. So if you burn 700 calories during your workout, over the next 14 hours your body will burn an additional 260 calories. While performing this session on the treadmill applies as well, you might find it easier to complete it on the recumbent bike.
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