Exercise Bike Versus Cross Trainer: Which is Better?

Getting the right equipment is essential when setting up your at-home gym, adding a new fitness station to your office, or starting a new exercise regimen.

We've already looked at the differences between indoor fitness bikes and static ones and the differences between exercise bikes and treadmills. In this post, we're taking a closer look at two kingpins of cardio: exercise bikes versus cross-trainers. Which one is better and why? Or does it just boil down to personal preference?

What are Exercise Bikes and Cross Trainers?

An exercise bike is easy to spot in the gym. It resembles a road bike and has a wheel (or wheels), pedals, handlebars and a saddle. Exercise bikes are stationary and can be used individually or in a class alongside others. There are several different indoor bikes that you may be familiar with, and whilst the basic design has mostly stayed the same over the years, the technology and the way we use them have changed.

What is an indoor cycling bike?

They're commonly used in instructor-led classes in gyms and fitness studios and, more recently, as part of online programs. They're known for their calorie burn and intensity because the flywheel tends to be heavier, requiring more effort to rotate it. The handlebars are also lower than traditional upright bikes and are almost level with the saddle. Riders must lean forward as they would on a road bike. Indoor cycling bikes also allow riders to stand up for increased intensity to simulate hill climbs. The technology inside fitness bikes is also becoming more advanced and to the rider's benefit. Take the electricity-generating RE:GEN bike, for example. It captures the clean power generated during a workout and stores it inside a portable battery unit.

What's an upright stationary bike? 

Another type of static bike is the upright. These are the more traditional indoor bikes found in gyms and homes. With these, the rider's knee sits closer to the higher handlebars, and there's no need to lean forward. Some upright bikes are very basic. Others have embedded technology or can pair with an app and provide real-time data about a workout.  

What is a recumbent bike?  

Recumbent bikes have a reclined seat low to the ground, allowing riders to pedal with their legs in front of them. These bikes are easier on a person’s back and knees than a traditional upright or indoor cycling bike, so they are commonly used to aid rehabilitation and recovery. It’s easier for people to get on and off, too, which makes them a good choice for older people or those embarking on a significant weight loss journey. Of course, though, they take up more space than a traditional upright because their size is more horizontal than vertical. 

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What's the difference between a cross-trainer and an elliptical? 

Reviewed.com writes that ellipticals 'mimic the gait cycle, which is how the body moves when it walks'. The equipment is so-called because of the oval (or elliptical) shape that a person's feet and legs make as they move on the large pedals. Ellipticals simulate walking, running, and stair climbing and traditionally have a static bar to place the hands.

Cross trainers are a type of elliptical. Cross trainers are the same as an elliptical below the waist. Still, they have two vertical bars that move in opposition to the pedals. Users hold onto these bars, creating a push-pulling action similar to skiing, simultaneously allowing for an upper and lower body workout.

The difference between a cross trainer and an elliptical, therefore, is that a cross trainer also provides an upper-body workout. What's great about both types is that they're low-impact methods of exercise, which may make them a better option for people with joint or mobility issues. 

What are the Pros and Cons of an Elliptical vs a Bike?

• There are some key similarities between a cross trainer and a bike. Firstly, they both offer low-impact but high-intensity workouts. You'll get an excellent cardiovascular workout without putting a lot of pressure on the joints. This distinguishes cross trainers and bikes from another popular piece of gym equipment: the treadmill. While running is great for cardio, it's also a high-impact exercise, making it less suitable for those with weaker joints.
  
  
• One of the most significant benefits of a stationary bike is that it's automatically familiar to most people. It's easy to use and one of the least intimidating pieces of gym equipment you can use or buy. This isn't always true with cross-trainers. Initially, an elliptical movement will feel less natural than a bike. It's no big deal once you're used to a cross-trainer, but it can put first-time gym users off (at least initially).
  
  
• But clearly, one of the significant advantages of the cross trainer is that it also provides an upper body workout. By pushing and pulling against the moving bars, you're working out your shoulders, chest, biceps, triceps, quads, glutes and hip muscles. Compare that to the static bike, which solely focuses on the lower body (quads, hamstrings, core, glutes and calves). Cross trainers also have the advantage that the user is standing up. This means that the heart has to work harder. Standing up for a workout is also a good idea. We already spend so much time sitting down that it questions how much we should be doing it during exercise. Several scientific studies have highlighted the dangers of a sedentary lifestyle on our health.
  
  
• And it's one way of getting around the uncomfortable saddle problem. Anyone who has ever taken an indoor cycling class knows that those first few sessions can be brutal for the backside. Most people will get used to the saddles within a few weeks, but it can be off-putting for beginners. There's no aching bum on a cross-trainer as it doesn't have a saddle or a seat. If you find that your at-home bike is too uncomfortable, check to see if it has a universal post because then you can swap the saddle out for a different one more suited to your weight, gender or posture. But for some people, sitting down may be a more appropriate exercise method. Those rehabilitating from illness or injury will find a seated position more comfortable and manageable. This is why occupational therapists often use a recumbent bike for patients and clients requiring a low-impact form of exercise.

•  Calorie burn is generally considered to be higher on a cross-trainer. According to the Harvard Health website, 30 minutes of general use on an elliptical for a 155-pound person burns around 324 calories. In contrast, the same person doing 30 minutes of vigorous activity on a stationary bike will burn about 278 calories. A cross trainer offers a calorie burn closer to the treadmill, making it an effective way to lose weight without the same impact on the joints.
  
  Of course, most people are familiar with indoor cycling and upright bikes, so we'll also break down the calories burned on a recumbent bike.
  
  A 150-pound person pedalling moderately on a recumbent bike should burn around 4 to 7 calories a minute or around 230 calories in 30 minutes. The faster you ride or the greater the resistance, the higher that potential calorie burn will be. Fitnessdy.com writes that riding a recumbent bike at 12 mph would burn around 500 calories an hour, while riding the same bike at 15 mph yields an average burn of 600 calories. The calorie burn for recumbent bikes (as with indoor cycling and upright bikes) are just estimates, and riders should also take into account the role that weight, fitness levels, and gender play in calculations, too. 
  
  Beginners often ask whether an elliptical or a bike is better for burning belly fat. The truth is that whilst both provide a decent calorie burn, it's not possible to spot-reduce or to target stomach fat specifically. Nor will it reduce belly fat if you're consuming too many calories through food. But as part of a general fat loss program, both the elliptical and the bike can provide an excellent means of weight loss. If you're struggling to burn calories on a static bike, then try taking an indoor cycling class at your local gym or via an online app. You may benefit from a workout at greater intensity.

• But it depends on the person and the effort going into the exercise. It's easier to ramp up the intensity on an indoor fitness bike, especially if you're taking a class with an instructor who controls the resistance digitally. Technology has made it so indoor cycling can provide key fitness metrics to support long-term training goals and short-term fitness resolutions.
  
  
• There are now bikes that provide significant amounts of data to help athletes and professional cyclists track their progress. Some of this technology has also spilt over into the at-home market, measuring critical metrics like functional threshold power (FTP) to make exercising more efficient. For example, the RE:GEN uses a colour-zoning system on its portable battery unit to ensure that riders workout at their maximum potential. The app's AI also builds bespoke workouts to ensure that whatever time you have available, whatever calorie burn you need, you're staying on track to smash your fitness goals. Compare that to the basic disposable battery-operated (and often guessed) metrics that used to be standard for at-home static bikes.
  
  
• Smart fitness bikes are growing in popularity. You're far less likely to see a cross-trainer class led by an instructor. This makes using ellipticals more of an individual pursuit without the atmosphere that an in-person or live digital class can have.

• Cross trainers do tend to be quieter, though. This may be a deciding factor if you live with other people or have neighbours directly above or next to you.
  
  
• Cross trainers and exercise bikes are both priced similarly. The lower-end models with a basic frame and set-up are relatively cheap. The price increases the more sophisticated the technology or more durable the frame.  

Is a Cross-Trainer Better than an Exercise bike?

 There's no right or wrong answer.

It depends on what you want to get out of your gym equipment. For example, if you're going to incorporate an upper-body workout into your regimen, a cross-trainer will be more suitable. Make a list of the things that are personally important to you and your fitness goals before buying any equipment, and then review each point and consider which piece of equipment will help you achieve those goals more quickly.

Elliptical verses recumbent

Both ellipticals and recumbent bikes offer a good cardiovascular workout. Both are classed as low-impact, which means they're easier on joints and is why they're regularly used in rehabilitation.  The elliptical is generally considered better for calorie burn but you'll likely be more comfortable on a recumbent bike if you suffer with back pain or have a back injury. 

Equally, the elliptical more closely resembles running (without the high impact) so if you're more familiar with jogging or running, you may prefer the elliptical over a recumbent bike. 

You can even buy a recumbent elliptical. 

Elliptical Benefits and Disadvantages 

Ellipticals are high-intensity but low-impact pieces of equipment, which means they're capable of providing a significent calorie burn while being easier on the joints than, say, running. This makes them a good choice for people recoving from injury or at risk of developing one through weight-bearing exercises. The low-impact element also means that some people may be able to do more exercise on an elliptical than they would have on a treadmill or other high-impact device. 

They have an impressive calorie burn too. Harvard Health says that 30 minutes burns around 270 calories for the average person weighing 125 pounds. 

Not to mention that they're a great form of cardiovascular exercise, which will boost heart and respiratory health. 

Ellipticals, similar to upright bikes, have a low barrier of entry, so they're suitable for beginners, including those who've never exercised before. 

An elliptical machine is relatively low-maintainence too. There isn't as many components or technical parts as in more technically advanced pieces of equipment. 

They're also a great addition to an at-home gym. They're commonly sold on the high street or in stores so there's a wide variety of options and pricepoints. 

While the elliptical is a great piece of equipment, if you're not mindful of your posture, then it can make you slightly twist your body. This is an unnatural movement and could cause injury or aggrevate an existing one. Be sure to check that you're using your elliptical safely. 

Unlike cross-trainers, ellipticals don't give an upperbody workout. 

Can You Use an Elliptical Without Power?

A lot of ellipticals don't need power to work and will rely on the person using it to provide the motion. Although, you will find some with a belt and motor, mostly the need for electricity comes from the digital display or screen which can show performance metrics. 
 

Similar to a stationary bike, it will also depend on the type of resistance. If the cross-trainer is using manual resistance, then you can alter resistance using buttons without a power supply. Digital resistance means you'll need access to electricity. 

Summary of Pros and Cons

• Exercise bikes are more familiar and less intimidating for new users. They also make exercise more accessible for those with injuries or chronic illnesses. What's more, smart fitness bikes are now more common and can track a wide range of data points to help support your training goals.
  
  
• Both exercise bikes and cross trainers are low-impact, so they don't put undue pressure or stress onto the joints.
  
  
• The cross trainer has the advantage of also providing an upper body workout. It also gives a higher calorie burn, although not significantly enough that it should be your only consideration. It's quieter than an exercise bike, and making the user stand up helps create a more vigorous cardiovascular workout.
  
  
• Riders have more options with exercise bikes depending on their preferences or needs. The calorie burn on a recumbent bike shows that even if you're exercising at a lower intensity you can still get a good workout in. Indoor cycling bikes are ideal for quick-paced training sessions or indoor cycling classes and provide a superb cardio workout. 
  
  
• You can also buy a 2 in 1 cross trainer and elliptical bike. This is a static bike but with an additional set of pedals and moveable vertical handlebars. For some people, it's the best of both worlds. The cheaper models aren't exactly beautifully designed, but this may not matter to you.

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