Is a recumbent bike or a stationary bike more effective for fat loss?

National Academy of Sports Medicine

To burn fat your body needs to be working at a low intensity during exercise. Both recumbent and upright bikes can achieve this goal. The problem is that although this will allow for a higher percentage of fat being burned during the exercise, very few total calories are burned. To achieve fat loss, you must increase your metabolism so you are burning fat and calories after the workout. To do this, you must perform high-intensity training in addition to the low intensity, steady-state fat burning. The recumbent bike is designed to reduce the stress on your body by offering lower back support. The problem is that the angle of the seat makes it harder to push the heart rate up or to produce a lot of watts. This is fine for your recovery periods, but will slow down your overall caloric expenditure. The upright bike is designed to do both the steady-state exercise as well as short, high-intensity intervals. For overall fat loss, the upright bike will give you more benefits in the long run.

Jeff Croswell , NASM Elite Trainer

Fitness

The upright and recumbent bike can burn fat but at a lower pace than many other things. What you have to remember is to lose 1 pound of fat you must burn 3500 calories or be in a deficit of 500 calories per day. For most people they just don't work out that hard on the bike to achieve a high calorie burn compared to the treadmill, ellipical or stepmill.

Troy Taylor, NASM Elite Trainer

Fitness

The most effective thing for fat loss is whatever burns the most calories in the shortest period of time. When you consider the recumbent and the stationary bike they are very similar with the exception of the fact that the stationary is a little more demanding on the core musculature. More demands on the core means more firing of more muscle fibers which means more caloric burn. Therefore at the same intensity level you will burn slightly more calories on the stationary then you will on the recumbent assuming similar levels of effort. It is negligible however and hardly worth talking about but in the land of splitting hairs the stationery would be slightly higher.

Clyde Mealy, M.S., NASM, ACSM, IYCA, ISSA, TRX

Fitness

A recumbent bike is a piece of cardio equipment for individuals with low-back issues or other physical limitations that prevent the use of an upright bike and is good for a warm-up or cool-down. An upright or spin bike is good for simulating an outdoor road bike for a more intense cardio workout than a recumbent. Fat-loss is achieved with a reduced-fat nutritional meal plan coupled with continuous cardio for more than 30 minutes 5-7 days a week. I hope this helps and have fun!

Vincenzo Zurlo, NASM Elite Trainer

Athletic Training

A stationary bike is more effective when used in a spinning class. Spinning class too extreme for you? Start with a recumbent bike. Majority of electronic fitness equipment are programmed with levels such as, beginner, intermediate and advanced. Follow each level for 2-3 weeks, when all levels are completed, move to a stationary bike and repeat. Within 12-18 weeks, dependent on motivation, attend a spinning class with proper apparel (cycling shorts w/proper padding, I found this out the hard way!) and continuously increase fat loss.

Toby Garza , NASM Elite Trainer

Fitness

Yes and No. A stationary bike can be very effective tool in losing weight. Not to mention bikes are a great alternative if you have joint issues. The amount of weight loss that you will experience all depends what you do while on the bike. I would suggest tiring to do intervals, which when done correctly can be an amazing tool in losing weight.

Cecilia Alston , NASM Elite Trainer

Fitness

When it comes to what type of machine you use for cardio, it really does not matter what you use. The only difference between the stationary bike and the recumbent bike is that one has the seat like a chair to protect your back. If you have back problems and you wish to start or continue a cardio program by using a machine then the recumbent bike is the way to go.

Either bike that you use in order to get the most out of that workout you must challenge yourself by adjusting the resistance levels on the bike. Many bikes have different workout options on the bike such as fat loss or heart rate and if choose one of those programs it will automatically adjust the time and resistance settings to the best option for you.

Dr. Daniel Pozarnksy -Chiropractic Physician/Elite Trainer

Fitness

I like the stationary bike for weight loss over the recumbent bike. With the stationary bike you have to use more postural muscles to perform your workout. With the recumbent bike you are going to use fewer muscles in your back and hips to stabilize your larger leg muscle doing the work. The main factor to remember in weight loss is, "the more muscle you can work per exercise session the greater your metabolism will increase which will increase your calorie burn over the next 1-2 days.

To Your Health!

-Dr. P

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.