Do I get more of a workout from a stepper or a stationary bike?

Stephanie

I hate to answer a question with "Well, it depends," Stephanie, but it really does depend on a couple of variables. The intensity with which you perform a particular activity determines how hard you're working for that period of time. The duration of the activity will also affect the total amount of work completed.

If a person likes the stepper and finds the bike uncomfortable, they'll probably be able to work harder on the stepper for a longer period of time and therefore get a better workout. I'm a cyclist, so I can hammer away on a stationary bike near the top of my training zone for an hour without any problems.

Because the stepper makes me use my leg muscles in a different manner than the bike, I find it more difficult. The added difficulty drives my heart rate as high as it gets on the bike, but the lack of specificity (using muscles in exactly the same way), means I'm not as efficient or relaxed, and can't exercise for as long.

The best measure of intensity for any cardiovascular exercise is heart rate. It is possible to determine the workload on one apparatus that would produce the identical intensity on another. But first, you have to know how to measure your heart rate and also your training-zone heart rate.

If you haven't already done so, calculate your training heart-rate range. Subtract your age from 220. The number you get represents your theoretical maximum heart rate. Multiply that figure by .60 and .85 (60 percent to 85 percent) to determine your training heart-rate zone. For a 35-year-old person, for instance, the training range is 111 beats per minute (bpm) to 157 bpm. [220-35=185; 185x.60 =111; 185x.85 =157]

Place your index and middle fingers on the underside of your opposite wrist, just below the base of your thumb, to find your pulse. When you've located it, count the beats for 15 seconds. The first beat is zero. Multiply the number you end up with by four to get your current heart rate. For instance: 32x4=128, 69 percent of 185 and well within the range for a 35-year-old.

It is difficult to take your pulse on a treadmill or stepper, and impossible to do so while using a rower or cross-country ski machine. It's easier to wear a heart-rate monitor. You can buy one at your local sporting goods store, or get one over the phone or on the Web from Performance Bike Shop (800-727-2453; www.perfomancebike.com) or Road Runner Sports (800-551-5558; www.roadrunnersports.com). Plan on spending about $100.

To extend the time of your aerobic exercise, work out in the low-to-middle portion of your target zone (60 percent to 75 percent). Reduce the intensity of your exercise to maintain a lower exercise pulse. If you're short of time, work out at a higher level.

So, Stephanie, the answer to your question is: It depends on which machine you will work harder on, or use for a longer period of time. But if you like both, use them both, and adjust the intensity according to the goals you want to accomplish that session.

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