The treadmill can simulate the impact of running on the ground, through the conveyor belt to drive the feet running, needs to take the initiative to fight against the conveyor belt speed, involving running and jumping action, the whole body coordination requirements are high. When running, the knee and ankle joints need to withstand the impact force of 2-3 times of their own body weight, if the running posture is not correct (such as too heavy heel landing, chest arching back) or over-training, it is easy to cause wear and tear of the knee, plantar fasciitis and other injuries. Running at a fixed speed and incline for a long period of time, the joints are repeatedly stressed at the same angle, and the risk of wear and tear is even higher. It is recommended to disperse the pressure by running at a variable speed (e.g. alternating between fast and slow) or by adjusting the incline (2-5% to simulate hill climbing). Mainly strengthens lower limb muscle groups (quadriceps, hamstrings, calf triceps), while mobilising the core to maintain body stability. The stimulation of the gluteus maximus is weak, which needs to be complemented with squats and glute bridges.
Spin cycle bike's seated riding is based on the sitting position, through the adjustment of resistance to simulate climbing, sprinting and other scenarios, without the need to bear the impact of the body airborne. During pedalling, the knee joints do not have a direct point of impact, only need to flex and extend the force, the load on the joints is much lower than running, which is suitable for people with sensitive knees or people in the rehabilitation period of sports. It should be noted that the correct height of the seat of indoor exercise spin bike is about 20° of knee flexion when pedalling, otherwise it will lead to excessive bending or straightening of the knee joints, resulting in soreness. The use of spinning bike will focus on the exercise of the lower limbs of the posterior (gluteus maximus, hamstrings) and anterior (quadriceps), and at the same time through the core to stabilise the torso, the arm grips the handlebars to assist in the balance, which can enhance the coordination of the whole body. When riding in a standing position (e.g. simulating a hill climb), the muscles of the lower back are more engaged, which enhances the intensity of the exercise.
When running, the sound of footsteps and conveyor belt running sound is large, if there are residents downstairs is easy to cause conflicts between neighbours, it is recommended to choose a small indoor exercise bike, magnetic resistance or belt drive design is almost no noise, even if you work out late at night is not easy to disturb the public, suitable for flats or family environment.