Exercise bike vs rowing machine: which to choose? - Bike from home (2023)

FAQs

Should I get an exercise bike or rowing machine? ›

In general, bikes and rowing machines burn equal calories.

However, rowers are frequently used for HIIT workouts and offer the benefit of after-burn, where the body continues an accelerated rate of burning calories long after the workout. Taking this into consideration, HIIT rowing burns more calories than biking.

Rowing is a full body workout; it uses all the main muscle groups, whereas cycling is heavily leg focused. That's why, at higher intensities, rowing burns much more calories than cycling on a stationary bike.

Rowing has many benefits, such as helping you build endurance and strengthen your body. Research even shows that it can improve heart health. When compared to other exercise machines, such as a treadmill and elliptical, the ergometer packs a mean punch.

Riding a stationary exercise bike is an efficient and effective way to burn calories and body fat while strengthening your heart, lungs, and muscles. Compared to some other types of cardio equipment, a stationary bicycle puts less stress on your joints, but it still provides an excellent aerobic workout.

With an upright bike, you are using those same muscles plus your abdominal and arm muscles to hold yourself upright. This means the upright bike is considered more of a total body workout than the recumbent bike.

Yes, absolutely. If you are working to lose weight, look no further because a rowing machine can help. Rowing is an excellent way to get in shape because it works to strengthen your muscles and cardiovascular system, all in one convenient workout, to help improve your overall health.

Burn the Most Calories: Running

Rowing at a moderate pace burns about 504 calories. That's not a dramatic difference, but if your main goal is calories burned, Holland says running tends to be the better workout, especially because it's easier to integrate sprinting into the mix.

While rowing machines and exercise bikes have similar health benefits and are great cardio options, they each have aspects that are better or worse for certain individuals. If you have back or knee problems, riding an indoor cycling bike might be better for you.

In terms of time, weight loss is best achieved with consistency, so aim for at least 30 minutes per day on a rower, anywhere from 4 to 6 times a week. Make sure you're getting enough rest days, especially if you're just getting started!

It's easy on the joints.

Rowing is a low-impact sport, so it's perfect if you're nursing an injury. With your feet planted on the footpads and your hands locked on to the grips, there's little to no impact on the ankles, knees, hips, elbows and shoulder joints.

Which bicycle is best for daily use? ›

For off-road riders, MTB or mountain bikes are ideal. For beginners, single-speed bikes are good to go. Which bicycle is best for daily use? Single Speed and multi-gear bicycles like 18-speed, 21-speed, etc, are quite convenient options for daily use.

If you aren't using proper form, using an indoor rower can lead to back pain or injury that can put you out of commission for weeks. Because they are relatively large machines, many rowers aren't easy to move and can't be folded up for storage when not in use.

Like most forms of exercise, you can certainly do 20 minutes of water rowing depending on your intensity. If you are going at 100% intensity for 20 minutes, you'll need to rest at some point; however, at moderate intensities, rowing 20 minutes a day is very manageable.

Recent studies have proven that a older person using a rowing machine helps for building physical strength and stamina, stimulating growth of bone and bone mineral density increase. Indoor rowing is perfect for people aged 40, 50, 60 and even older.

Depending on your health goals and the intensity of your workout, 30 minutes on a stationary bike can be enough to improve your fitness and lose weight. Adults should aim for a minimum of 150 minutes of moderate-intensity aerobic exercise per week to reduce the risk of lifestyle diseases like cardiovascular disease.

Daily aerobic exercise on a stationary bike provides many benefits in addition to helping you burn calories and lose weight. Exercise can improve mood and help you relax which will have an effect both mentally as well as physically.

Recumbent bikes are considered a low impact exercise option for older adults or anyone with hip, back, or knee pain ( 1 , 2). Thanks to the reclined seating position, recumbent bikes place less strain on your lower back, and the backrest provides added support.

Opt for high-intensity interval training (HIIT)

Cycle as fast as you possibly can against high resistance for 30 to 60 seconds. Then, do 2 to 3 minutes of easy cycling with low resistance. Repeat this pattern for the next 20 to 30 minutes.

Seeing results with a stationary bike

As a general rule, the average person should start seeing noticeable results after one month of using an exercise bike as part of their regular routine. Exercising is a long-term commitment, so don't be discouraged if you can't see results straight away.

Yes, when used effectively, a row machine will help lose belly fat and tone your stomach. There are several ways that a rower can be used to target the midsection. The best is to incorporate other exercises such as push-ups, pikes, and planks.

Is 10 minutes a day on a rowing machine enough? ›

A single stroke on the rowing machine works your quads, hamstrings, glutes, core, arms, and back muscles. And just ten minutes of steady rowing would calculate out to about 200 strokes of work, which is more than enough to get your blood flowing and perhaps even break a sweat.

Whole body exercise not only improves the health of the muscles in your arms, legs, core and back, but also in your heart and blood vessels. Unlike running or cycling, rowing recruits large muscle groups in both your upper and lower body from the very first stroke, and strengthens your heart and cardiovascular system.

While we recommend having a rest day between workout days a few times per week, if you're smart about how you train, you can row everyday without overdoing it. It's a good idea to alternate between light days and hard days.

Rowing activates nine muscle groups and 85% of the body's musculature, according to Nichol. It will work your upper and lower body, tone your arms, and strengthen your back. He concludes that you'll get more "bang for your buck" working out on the rowing machine than on the treadmill.

You might notice it as a knee click when you're rowing. IT brand friction occurs from repeatedly bending your knees. The normal movement of the IT band during flexion and extension irritates nearby tissues, causing pain on the outside of the knee.

You'll get bulky legs

In fact, the cardiovascular workout you'll get from it will help burn additional calories! Instead, you'll build strong and toned muscles from your legs to your shoulders, which aid in better posture, making you appear taller and toned.

If you are a beginner, try and row between 250 and 500 meters, rest for 30 seconds to one minute, and then do it again. If you keep track of your time, you can try and beat this with each new row. For some people, it could take two minutes to complete 500 meters.

By resting you prevent overuse of your muscles, and that in turn prevents injury. Rowing is inherently safe and low-impact, but it is also a repetitive motion. So taking a break every once in a while just makes sense to be sure nothing is aggravated. [Want help with your rowing technique?

The beauty of a rowing stroke is that it activates the lower body (like your quadriceps and glutes), upper body (like deltoids and lats), and core muscles (the coveted abdominal muscles) all at once. Many believe that rowing is all about leg strength, but as you can see, this couldn't be further from the truth.

Elliptical pros

Low-impact exercise typically puts less stress on your joints than high-impact exercise. This makes the elliptical a safer option if you have a musculoskeletal condition such as low-back pain, knee or hip pain, or other health conditions like arthritis or osteoporosis.

Does rowing hurt your back? ›

Studies have shown that back pain is very common in rowers. Research indicates that 30-50% of rowers will experience some type of lower back pain during a 12-month period, and low back injuries account for 15-25% of all rowing injuries.

As we leave the house less frequently than before, using an exercise bike daily to burn some calories in a short amount of time and shedding those extra kilos would seem like a great idea. However, experts recommend to use an exercise bike 4-6 days a week and take at least one day off to let your muscles relax.

Cycling is a great cardiovascular choice for anyone who doesn't want to go running. It's both high-intensity and low-impact, so it's suitable both as a HIT workout and for more moderate sessions. Several studies suggest that cycling for 15 to 20 minutes each day can be beneficial for heart health.

To keep progressing and improving your fitness, you ideally need to be riding your bike every two to three days, even if it's just a short turbo trainer workout. The minimum you can get away with and still see significant fitness gains is three rides a week.

Ninja ZX-10R (2021)

In general, bikes and rowing machines burn equal calories.

However, rowers are frequently used for HIIT workouts and offer the benefit of after-burn, where the body continues an accelerated rate of burning calories long after the workout. Taking this into consideration, HIIT rowing burns more calories than biking.

Rowing is a full body workout; it uses all the main muscle groups, whereas cycling is heavily leg focused. That's why, at higher intensities, rowing burns much more calories than cycling on a stationary bike.

You can expect to notice more definition in your muscles within the first week of daily rowing machine workouts. It takes about 90 days to get an amazing rowing body transformation result. What is this? Rowing is a learned movement.

Are home rowing machines any good? ›

“The rowing machine gives you a full-body workout and uses 86% of your muscles,” Ljubicic says. “It works all major muscle groups, which makes it really efficient – 20 minutes of exercise on a rower is equal to about 40 minutes on a bike.”

Your muscles will feel tired (unrecovered) and sore to the touch. After rowing, you may feel this in your back, glutes, or shoulders. This muscle soreness should be in the thicker, middle region of the muscle (not near joints and tendons) and should go away within 48-72 hours.

When rowing for weight loss, workout consistency and duration are key. For maximum results, strive to complete 30–50 minutes of rowing five to six times per week. Aim for a comfortable intensity of moderate, steady work where you can still carry on a conversation. Add intervals for variety.

Lower Blood Pressure and Reduced Risk of Heart Diseases

It is proven that all forms of cardio are beneficial for your heart health, with rowing being no exception. Indoor rowing can help lower your risk of developing heart disease, lower blood pressure and improve your total cholesterol.

But I'm here to tell you that rowing isn't just for young people – it's a fantastic sport for people in their 40s, 50s, 60s and even older. Whatever your age, it will transform your body, improve your fitness and introduce you to some of the greatest people you'll ever meet.

Most fitness experts who have calculated calorie burn for both exercises base their numbers on time spent rather than distance traveled. In several studies conducted by reputable scientists, it was determined that, under equal conditions, bike riding was at least equal to walking.

Where You Stack Up. To find out where you stack up, ride three miles and compare your time to a simple scale: Anything over 12-minutes is below average, 8-12 minutes is moderate — and where most cyclist fit in. If you finish in under 8 minutes, consider yourself extremely fit.

By cycling 3 miles a day, you can burn between 150 – 180 calories. Increasing the number of calories you're metabolising is key to helping you lose weight. To maximise the number of calories you're burning, try to stop as little as possible and push yourself to cycle faster and further each day!

How Seniors Can Use an Exercise Bike. According to the World Health Organization, people aged 65 and above should aim for at least 150 minutes a week of moderate-intensity aerobic physical activity. For seniors who are new to cycling, Simpson recommends starting with three times a week for 20 to 30 minutes each time.

Riding a stationary exercise bike is an efficient and effective way to burn calories and body fat while strengthening your heart, lungs, and muscles. Compared to some other types of cardio equipment, a stationary bicycle puts less stress on your joints, but it still provides an excellent aerobic workout.

Is 30 minutes a day on an exercise bike enough? ›

Depending on your health goals and the intensity of your workout, 30 minutes on a stationary bike can be enough to improve your fitness and lose weight. Adults should aim for a minimum of 150 minutes of moderate-intensity aerobic exercise per week to reduce the risk of lifestyle diseases like cardiovascular disease.

Elliptical. Elliptical machines are great because they are low impact so if the jolt of stepping as you walk sends shooting pains through your sciatic nerve this might be the ideal machine for you.

Recumbent exercise bikes may be somewhat easier to use for some people because the backrest provides additional balance. Users with mechanical low back pain (such as degenerative disc disease) sometimes find the back support and reclining position of the recumbent bike more comfortable.

Cycling burns more calories

The average walking speed of 5 km/h (3 mph) makes the average person burn approximately 232 kcal per hour. So the whole distance of 8 km, or 10,000 steps, will make you burn about 371 kcal in total. Cycling at a moderate speed of 20 km/h (12 mph) burns approximately 563 kcal per hour.

Complex carbohydrates: sweet potatoes, quinoa, brown or white rice. The post race/ride burrito! (with rice, veggies and a good source of protein) Fruit like apples, oranges, mangoes, bananas (bananas can replace energy bars)

Stationary bikes are one of the best pieces of exercise equipment for seniors because they provide an effective form of low-impact cardio exercise. Unlike running or walking, which can be hard on painful or arthritic joints, riding an exercise bike is non-impact and often more comfortable.

Cycling is mainly an aerobic activity, which means that your heart, blood vessels and lungs all get a workout. You will breathe deeper, perspire and experience increased body temperature, which will improve your overall fitness level. The health benefits of regular cycling include: increased cardiovascular fitness.

Compared with other forms of exercise machines, using the rowing machine is an efficient way to blast calories and slim you down everywhere — including your belly. Besides, it is low-impact and offers you a full-body workout as well as build strong and defined muscles, including your abs.

Is the Air Bike or Rower Better for Fat Loss? A training protocol including 15 minutes on an air bike with 10-second bursts of sprints can burn more calories than a more traditional 2:1 work-to-rest ratio HIIT session. (2) This might give air bikes the advantage over rowers in the realm of fat loss.

If you aren't using proper form, using an indoor rower can lead to back pain or injury that can put you out of commission for weeks. Because they are relatively large machines, many rowers aren't easy to move and can't be folded up for storage when not in use.

Is rowing better than running for belly fat? ›

Which is better for reducing belly fat: running or rowing? Rowing is more efficient when it comes to reducing belly fat for the simple reason that the abdominal muscles are worked more with this cardio-based exercise. Belly fat is more easily reduced with exercises that work on your core.

You can expect to notice more definition in your muscles within the first week of daily rowing machine workouts. It takes about 90 days to get an amazing rowing body transformation result. What is this? Rowing is a learned movement.

Go off-piste. Road cycling is great, but if you want to burn some serious calories, going off the beaten track is the way to go. Riding on unpaved surfaces requires more energy than rolling over smooth tarmac because there's more rolling resistance.

Depending on your age, heart rate, weight, and intensity of rowing workout, it can take you 35-60 minutes to burn 500 rowing calories.

Rowing machines are much better for combining cardio with muscle building. This maximizes your calorie-burning potential, as you'll burn fat both during the workout and for the rest of the day. It's a more balanced total body workout that is great for losing weight in a more controlled manner.

It's easy on the joints.

Rowing is a low-impact sport, so it's perfect if you're nursing an injury. With your feet planted on the footpads and your hands locked on to the grips, there's little to no impact on the ankles, knees, hips, elbows and shoulder joints.

YOU'RE LOSING FAT – AND GAINING MUSCLE

But you're also gaining muscle. Though rowing isn't necessarily the most effective or efficient ways to gain muscle, it's not unusual for rowers to add muscle mass in their legs. That can obviously affect the reading on the scale.

The beauty of a rowing stroke is that it activates the lower body (like your quadriceps and glutes), upper body (like deltoids and lats), and core muscles (the coveted abdominal muscles) all at once. Many believe that rowing is all about leg strength, but as you can see, this couldn't be further from the truth.

What is this? The short answer is yes, rowing machine exercises work the abdominal muscles. Rowing machines are great for working out your abdominal muscles. These muscles are located in the midsection between your rib cage and pelvis.