Swimming vs. Biking vs. Elliptical for Cardio

Performing cardiovascular exercises -- such as biking, swimming or using an elliptical machine -- on a regular basis can help reduce your risk heart disease, reports a 2008 review published in “Preventative Cardiology.” If you want to burn the most calories, swimming is your best bet. However, biking may be more convenient and cost-effective. If you most enjoy an elliptical workout, that's the best fit for you. Regardless of the type of cardiovascular exercise you choose, the 2008 Physical Activity Guidelines for Americans suggests participating in 150 to 300 minutes of aerobic exercise weekly.

  1. Similarities

    • Swimming, biking and using an elliptical machine are all low-impact cardiovascular exercises that are easy on your joints. Therefore, all of these exercises have lower risks for injuries compared with higher-impact cardiovascular exercises, such as running or playing basketball. In fact, low-impact exercises are even safe for most pregnant women, according to KidsHealth.org.

    Calories Burned

    • Biking, using an elliptical and swimming are all high-calorie-burning workouts, which is beneficial for healthy weight management. Harvard Health Publications reports a 155-pound individual burns 670 calories per hour using an elliptical machine, 744 swimming the breaststroke and 520 biking at moderate pace. If you weigh 155 pounds, boost your biking pace to a vigorous intensity and you’ll burn 782 calories per hour.

    Convenience and Cost

    • Unless you have a gym membership, your own lap pool or you own an elliptical machine, biking may be more cost effective and convenient comparatively. You can bike outside or purchase your own exercise bike for less money than buying an elliptical machine or putting a pool in your backyard. However, purchasing a gym membership at a facility with a lap pool means you’ll be able to swim, bike and use an elliptical machine.

    Recommendations

    • For best results, incorporate swimming, biking and elliptical exercise -- as well as resistance training, such as weight lifting -- into your weekly routine. This technique, called cross training, provides you with several health benefits, including reduced injury risks, enhanced weight loss, improved total fitness and better exercise adherence, according to the American Council on Exercise. If you aren’t able to perform all of these specific cardiovascular exercises, or other aerobic exercises -- such as walking -- on a weekly basis, choose the exercise you most enjoy and can stick with long term. Always chat with your doctor before beginning a new exercise program.