Many people who go to the gym to lose weight get on the exercise bike, treadmill, elliptical trainer, or Stairmaster with the certainty that they are facing the most effective sports modalities to lose weight.
A generalized belief that has a great part of truth although it presents some details that should be clarified.
For this very reason, we are going to analyze the calories, the advantages, and the benefits that the elliptical trainer, the Stairmaster, the treadmill and the exercise bike bring to our organism.
Burning fat in a short time is possible thanks to these 4 efficient gym machines.
Differences Between Treadmill, Elliptical, Bike, and Stairmaster
|Muscles Worked||both quadriceps and hamstrings – the calves and the glutes.||glutes, quadriceps, hamstrings, calves, and anterior tibialis.||calves, hamstrings, and quadriceps, core, back, and glutes.||Calves, hamstrings, quadriceps, and glutes.|
|Intensity||High-intensity||Moderate intensity||Moderate intensity||High-intensity|
|Ease of use||Yes||Yes||Yes||Yes|
|Reliability||the treadmill can be a great training tool.||If you have bad knees or are rehabbing from a lower-body injury.||low-impact, easy use||stair climbing is very close to a full-body workout.|
Let’s start by remembering the definition of treadmill: they are indoor machines to be able to walk or run, without moving from the site, used for physical training where the lower body works and at the same time activates and improves the cardiovascular system.
Thus, the treadmill allows us to run or walk on rainy days when we can not perform this activity outdoors.
In addition, we can incline the treadmill, unlike the bike, the elliptical, or the Stairmaster, you can also increase the intensity of the workout and many of these machines come with a built-in heart rate monitor to measure heart rate.
The elliptical is a machine where you place your feet on large pedals and move your legs in a circular motion, also move your arms to increase the effort and facilitate muscle building being another low impact machine for the joints.
Thus, the elliptical bike, unlike other machines the joints do not suffer an impact, because they never take off the pedals, so it is very useful in people who are just starting to train, in older adults, and individuals with excess weight.
StairMaster is a stationary exercise machine that rotates steps, similar to a treadmill, allowing the user to climb upward at the speed and duration he or she sets.
It can provide an above-average cardiovascular workout while toning lower body muscles, especially the following:
Exercise bikes are used for exercise, general fitness, weight loss, and training for cycling events. The exercise bike has long been used for physical therapy because of the low-impact, safe, and effective cardiovascular exercise it provides.
Pros and cons of Stairmaster
1- StairMaster will improve and increase your cardiovascular health if you exercise at least 30 minutes a day three times a week using the StairMaster, in addition to reducing your risk of cardiovascular health problems.
2- StairMaster targets the muscles of the lower body, including the legs and buttocks. With just a few weeks of consistent use, your thighs and buttocks will become more toned and tighter.
3- StairMaster is a great piece of equipment if you want to improve balance. The machine has two pedestals that you stand on and move manually through leg movement.
4– StairMaster has been used to help people recover or improve the use of their knees and/or hips after surgery or injury.
1- This machine is not recommended for beginners, but is more useful for people with some previous training who want to concentrate the work on the lower body while burning some calories.
2- Another disadvantage is that it is not usually a very economical machine, although we find cheaper and reduced versions, that is, without the armrest that allows us to achieve balance and better posture.
3- Training on a stair climber, besides being limited by the intense work of legs and buttocks, is generally boring and does not allow great variations, although you can watch TV while we go up and down the feet.
Treadmill Advantages and Disadvantages
1- It allows you to train at any time of the year. It doesn’t matter if the weather is too cold, too hot, or the weather conditions are bad. Plus, you’ll save yourself from catching a cold or a summer sunstroke.
2- It will help you train at higher paces by increasing your top speed. If you are a person who tends to slow down or speed up involuntarily, the treadmill will help you create and maintain your own steady running pace.
3- By not having to follow a path or look at the terrain or obstacles outdoors, you’ll be able to focus more on your running technique. That is, in improving aspects such as arm placement, support, posture, and breathing.
4- If your city does not have steep slopes, you can train with different inclines and vary your workouts. Especially if you are planning to run a race that will have slopes.
1- You will need to hydrate more frequently. Since you sweat more with less ventilation and indoors than when running outdoors, to combat rapid dehydration you should always have a bottle of water on hand.
2- Running on a treadmill inevitably causes you to shorten your stride. This unconscious decrease in the range of motion in your arms and legs is caused by the fear that you will over-stride the treadmill and get hit in the front or lose your balance and fall.
This is a common mistake, especially in beginners. But as you become more experienced and confident on the treadmill, it can be corrected and normalized.
3- If you run on poor quality or inadequately maintained treadmills, you can become a victim of injury.
Joint discomfort can be made worse if you train on an excessively soft or unstable surface that causes you to change your stride, stride or forces you to run incorrectly.
Elliptical Advantages and Disadvantages
1- Allows us to exercise without damaging or causing an impact on the joints when exercising. This means that it can protect you without the risk of impact injury to your joints.
And if you already have problems with previous injuries, overweight, or age, it is essential that you perform exercises that allow you to protect them.
2- Elliptical bikes can be pedaled backward. This allows you to exercise the muscles that you can’t work when using a classic stationary bike, such as the hamstrings and calves.
3- It allows you to improve essential areas of the body for the practice of other sports.
4- It allows to develop, strengthen, and tone of different muscle groups to sculpt the body in a balanced way.
It also provides benefits for the abdominals, as well as for the buttocks, the main muscles of the legs and arms. In this way, between the lower and upper body, there is no unsightly imbalance, but it will be more balanced or harmonious.
5- The elliptical is a fantastic tool to help you lose weight. Mainly because you can burn a large number of calories without feeling like you are working too hard. Also keep in mind the benefits of the elliptical for cellulite, as this high-calorie burn allows you to burn fat.
1- The exercises performed on elliptical bikes have little transfer with other sports since the movement is a little coincident with the specific gesture of other sports.
2- It can be a monotonous exercise.
3- Exercise on elliptical bikes may be contraindicated in some cases of osteoarthritis, fragile knees, heart problems, or problems in the back and lower back.
4- Some elliptical bike models are too large or heavy.
5- Although basic models are generally inexpensive, models with advanced features are usually quite expensive.
Stationary Bike Advantages and Disadvantages
Stationary Bike Advantages
1- Graduation of the intensity of the effort, practically from zero.
2- Thanks to the absence of impact on the surface, potential micro-traumas are not reduced.
3- Whether it rains, snows or there is a storm, hot heat, or sandstorm, with a stationary bike you are safe.
Stationary Bike Disadvantages
1- The muscular action is not very effective and only concentrates on a few points.
2- The quadriceps action is only concentric.
3- In the case of beginners, the calf muscle is only developed in a static contraction.
4- Compared to running; the energetic effort per kilometer is much lower.
5- Possible injuries to the coccyx, in case the seat is not adapted.
6– Basically, a certain monotony in the action is created.
Elliptical vs Stairmaster
|Muscles Worked||glutes, quadriceps, hamstrings, calves, and anterior tibialis.||Calves, hamstrings, quadriceps, and glutes.|
|Ease of use||Yes||Yes|
|Reliability||If you have bad knees or are rehabbing from a lower-body injury.||stair climbing is very close to a full-body workout.|
Stairmaster vs Elliptical for Weight Loss
If you want to know which is the best machine to lose weight between the Stairmasters and the elliptical, definitely the elliptical is the absolute champion for weight loss.
Without a doubt this is the best machine for weight loss since you include most of the muscles in the workout, therefore you train your body both above and below the waist.
Stairmasters are not bad for weight loss, but what happens is that these machines Stairmasters only work the lower part of the body, while ellipticals work more muscles and can burn up to 330 calories in half an hour.
Incline Treadmill vs Stairmaster
|Muscles Worked||both quadriceps and hamstrings – the calves and the glutes.||Calves, hamstrings, quadriceps, and glutes.|
|Ease of use||Yes||Yes|
|Reliability||the treadmill can be a great training tool.||stair climbing is very close to a full-body workout.|
Stairmaster vs Treadmill for Glutes
According to studies and users, the best glute machine between the Stairmaster and the treadmill is the treadmill, since, walking on a flat treadmill has the ability to activate 24.3 percent of the glutes, while using a Stairmaster has the ability to activate 24 percent of the glutes.
Therefore, adding more incline to the treadmill definitely activates a higher percentage.
Treadmill vs Bike
|Muscles Worked||both quadriceps and hamstrings – the calves and the glutes.||calves, hamstrings, and quadriceps, core, back, and glutes.|
|Ease of use||Yes||Yes|
|Reliability||the treadmill can be a great training tool.||low-impact, easy use|
Treadmill vs Bike for Glutes
Since stationary cycling only uses mainly the front muscles such as the thigh, quads, tensor fascia lata, and very few glutes, we can say that in a Treadmill vs Bike for glutes, treadmills are definitely for toning your glutes.
Treadmill vs Elliptical vs Stairmaster
|Muscles Worked||both quadriceps and hamstrings – the calves and the glutes.||glutes, quadriceps, hamstrings, calves, and anterior tibialis.||Calves, hamstrings, quadriceps, and glutes.|
|Ease of use||Yes||Yes||Yes|
|Reliability||the treadmill can be a great training tool.||If you have bad knees or are rehabbing from a lower-body injury.||stair climbing is very close to a full-body workout.|
Elliptical vs Treadmill vs Stationary Bike
|Muscles Worked||both quadriceps and hamstrings – the calves and the glutes.||glutes, quadriceps, hamstrings, calves, and anterior tibialis.||calves, hamstrings, and quadriceps, core, back, and glutes.|
|Intensity||High-intensity||Moderate intensity||Moderate intensity|
|Ease of use||Yes||Yes||Yes|
|Reliability||the treadmill can be a great training tool.||If you have bad knees or are rehabbing from a lower-body injury.||low-impact, easy use|
Stationary Bike vs Stairmaster
|Muscles Worked||calves, hamstrings, and quadriceps, core, back, and glutes.||Calves, hamstrings, quadriceps, and glutes.|
|Ease of use||Yes||Yes|
|Reliability||low-impact, easy use||stair climbing is very close to a full-body workout.|
As you will have seen in this article (and perhaps have seen for yourself), there is no miracle machine. The elliptical, the treadmill, the Stairmaster, and the exercise bike all have their advantages and disadvantages. Each physical activity has its own particularities and nuances.
So it would be difficult to decide which one is better in a comparison of Treadmill vs Elliptical vs Bike vs Stairmaster. What they all agree on are the benefits they bring to our body and health in general.
Any sport will be beneficial for us and everything that complements it with a balanced diet will be an excellent investment for the future.
However, it is evident and we cannot ignore that spinning is especially beneficial to work legs and buttocks, that the elliptical is the most complete activity of all, and that the treadmill is in the middle ground.
Alternating the 4 modalities along with a little weight training and stretching would be ideal to start noticing physical changes more quickly.
There is still no definitive machine for weight loss. Varying the intensity and duration of the activity will be beneficial to lose weight in a progressive and healthy way.
In any case, do not get obsessed with weight and do not forget that you are doing sport because you like it, because it helps you to escape for a few hours and because you want to improve your health.