Personal answers: treadmill or bike – which burns more calories? – GOOD SHAPE

For physical educator Pedro Gorgulho, technical coordinator of the Biofisic gym network, in Minas Gerais, the answer depends on some factors. ‟If we consider the same period and intensity of training, the tendency is that the treadmill generates a greater caloric expenditure. However, 20 minutes of walking burns far fewer calories than 20 minutes of walking. HIIT on a bike, for example,” he says.

So yes, the bike may even make you sweat less than a run on the treadmill, but that doesn’t mean it’s bad. After all, our goal is not just to eliminate calories, is it? Even more so if we want to stay healthy without developing aches and injuries. ‟When we think about running, we have to take into account the mobility of the knee, ankle and hip joints. Without this mobility, it is not ideal to run thinking about a large energy expenditure”, explains Pedro.

If you want to invest in running at once, then start with functional training to work on motor coordination and muscle strengthening. Only then will you have enough stability to throw yourself on the treadmill without fear. Or go for a bike: it will ensure conditioning and does not cause so much impact on the joints. ‟In any case, a professional assessment is required before starting any activity. When a person becomes fit to run, the benefits of the sport range from caloric expenditure to the prevention of heart disease”, says the educator.

Personal tips for those who want to start treadmill and bicycle

In the case of a bike, it is important to adjust the device according to your height. ‟At the end of the pedaling movement (when the foot is close to the ground), the knee cannot be fully extended, because this causes pain. The secret, then, is to adjust the bench so that it faces your hip bone when you’re standing up,” he explains. Also remember to check the seat and handlebars: they need to be separated by a distance equal to the size of your forearm + open palm.

Now with the treadmill, there’s no problem holding the handles that are in front of the panel while you walk, see? Especially if you’re starting and a little insecure on top of the device. What you can’t do is lean over the dashboard. ‘By relieving the weight of your feet, your spine is in an inappropriate position, which can cause pain,’ says Pedro. When you’re done exercising, slow down slowly and don’t jump off the treadmill. That way, you avoid dizziness.