Stationary cardio equipment faces off against outdoor activities. Which version of the exercises burns the most calories and produces the best results? By Nancy LePatourel
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Running outdoors provides fresh air and
great scenery, but taking the treadmill route guarantees a steady
temperature and a different kind of backdrop - eyeing up the newest
hotties at the gym. After balancing out all of the pros and cons is there
a clear winner in the battle of indoor versus outdoor training? To find
out we squared off treadmills and four other cardio machines against their
fresh air counter parts. Here's what came out on top: treadmill vs outdoor running "When compared to running, the treadmill just isn't the same," says James Raia, a veteran long-distance runner from Sacramento, California who has competed in 60 marathons and ultra-marathons. "Treadmill surfaces are far less demanding than training on roads or trails." Basically, you burn more calories pounding the pavement. That's not to say treadmills don't have their place though. "For some folks it's the only way," says Raia. "They can stay warm and run safely." Pete Youngman, a trainer for the Sacramento Kings, prepared for his first marathon - the 2001 California International Marathon - entirely on a treadmill. Youngman did extremely well, finishing the race in less than 3.5 hours. Both surfaces have pluses and minuses but the best choice is the one you feel comfortable with and find enjoyable. For Raia, "the whole point of running is to get outside and experience the elements, whatever the conditions." Advantage Treadmill - Safe at all hours of the day; no temperature fluctuations; can distract yourself by watching TV; surface is easier on the joints Advantage Outdoor Running - Can be done anywhere; fresh air; more challenging; bigger caloric burn; provides a greater feeling of accomplishment stairclimber vs climbing stairs "Machines make cardio boring," says IFBB pro fitness competitor Adela Friedmansky. "I like getting outside and running the bleachers." Adela climbs stairs for 20 minutes, twice a week because it "really brings my butt up." It's also an amazing calorie blaster. Your arms get into it and you have to lift your whole leg to get it to the next step. Since your whole body is working, the calories burned are huge. "The Stairmaster doesn't have the same effect," says Adela. People hold onto the sidebars, the lower body range of motion is smaller and you don't actually lift your leg. The calories burned are way lower on a machine. On the other hand, finding bleachers or a vacant staircase isn't always easy, whereas there always seems to be a Stairmaster available at the gym. And, when you're at the club you can watch TV or read on a Stairmaster to help pass the time. Advantage Stairclimber - Safe and convenient; can occupy time reading a magazine or watching TV Advantage Climbing Stairs - Huge calorie blaster; targets glutes; builds muscle because you actually have to lift your legs stationary bike vs outdoor cycling "I love to train outdoors whenever I can but I supplement my training with indoor cardio," says top adventure racer Cathy Sassin. "I've found that Spinning has not only helped me maintain my cardiovascular base for mountain biking, but it has dramatically helped with my form on the bike. I'm much more efficient and can get a better workout outside if I do one or two Spinning classes a week." Spinning is a good alternative to just pedaling at your own pace on a stationary bike because there's an instructor pushing you to work harder - which means you're bound to burn more calories. In fact, you can burn more calories Spinning than cycling outdoors. Sure, steady climbing on a mountain bike is one of the hardest workouts around, but the intensity of outdoor cycling greatly varies. If you're on flat terrain that requires you to start and stop, calorically you're better off in a Spinning class. Advantage Stationary Bike - Spinning classes are a top calorie burner; no elements to deal with; minimal risk of injury; don't have to stop for traffic or other road blocks; no expensive bike purchase required Advantage Outdoor Cycling - Great scenery; can use as mode of transportation; highly enjoyable elliptical machine vs inline skating The motion is different for these two activities, but both offer a gliding feel. "Inline skating is one of my favorite workouts," says Sassin. "Since my office is in Venice, California I can get on the bike path two blocks away and be out in the sun, skating along the beach - you can't beat it." If you're not as geographically blessed, however, inline skating can present some roadblocks. Skating through downtown streets is unpleasant at best, and at worst downright dangerous. Many people are hours from great pathways and unless the sun is shining, a gym may seem like a better place to be. Also, unless you're a talented inline skater, your caloric burn will be minimal. Advantage Elliptical Trainer - Convenient; you can get a great workout regardless of your level of athleticism; safe; can use in any season Advantage inline skating - Fun - doesn't even feel like work; can blade with friends; great scenery to enjoy stationary vs outdoor rowing "For cardio and strength, the machine is not a bad mimic of rowing on the water but the technique is totally different," says physiotherapist Gina Ursulak, a five-year veteran of the University of Alberta rowing team. "There's no element of balance on a machine." When you're on the water you develop a strong core to balance the boat; that doesn't happen on land. However, if done correctly, indoor rowing provides a good calorie burn and builds muscular endurance. "The problem is that most people don't use the machine correctly," says Ursulak. "People pull with their arms, but the power should be 80 percent lower body." If you learn proper technique and get a rhythm going "land training can be a great supplement to rowing, but it can't replace it." The balance factor and the feeling you get skimming across the water can't be duplicated. Advantage Stationary Rower - Can row throughout the winter season and at any time of the day; convenient. Advantage Rowing - Scenery; improved balance; strong core muscles; outdoor adventure Your best option is to utilize the great outdoors when it's convenient for you and balance out your training with stationary equipment. About the Author: Nancy LePatourel is a certified personal trainer and fitness instructor who has led some pretty intense classes during the last six years. A background in anatomy, physiology and journalism have put Nancy in big demand as a freelance fitness writer. Her work appears regularly in Flare and Elle Canada. |