According to the Harvard Heart Letter, working out on a stepper will burn between 180 and 266 calories, depending on your body weight, in half an hour. Aside from the calorie burn, steppers are the ideal training tools for anyone looking to climb a mountain, improve her time running stairs, or perhaps just not be out of breath when he climbs the stairs to his apartment.
Types
There are three general types of steppers: Home exercise steppers which may be mini models designed to slide under the bed or may have a rudimentary framework; commercial strength gym steppers with a full frame and digital console; and motorized step mills, also known as gauntlets, that resemble a never-ending escalator going the wrong way.
Purpose
The American College of Sports Medicine and American Heart Association jointly recommend that healthy adults under age 65 should get 30 minutes of moderate cardio exercise, five days a week, or 20 minutes of vigorous cardio exercise three days a week. Time spent working out on a stepper counts toward these goals. Steppers also help tone your quads, hamstrings, glutes, hip flexors and calves.
Use
Using a stair stepper is intuitive for anyone who's ever climbed a set of stairs. Just place your feet in the pedals or in the case of a step mill ascend the steps, then step away. Depending on what sort of stepper you're using you can modify your workout intensity by adjusting either the machine's speed or its resistance.
Considerations
Some home steppers are designed to fold up for storage, but heavier duty models often become permanent fixtures. Check the stepper's maximum weight limit to make sure it will support your weight.
Gym steppers may not fit every individual well; the step height should feel comfortable and natural, as if you really were walking up a flight of stairs.
Before you use a stepper, make sure you have supportive footwear and comfortable exercise clothing on. Read the stepper's manual, if necessary, to be certain you can operate it safely.
Cost
As of May 2010, expect to pay under $100 for a mini stepper. Full-size steppers cost $100 and up, with costs for commercial grade steppers or steppers with special features, like the NordicTrack FreeMotion, which combines stepping and elliptical training, ranging into the thousands of dollars.
Benefits
According to the Mayo Clinic aerobic exercise, like using a stepper, provides a number of benefits. These include reduced risk of chronic disease, weight loss, a stronger heart and clear arteries, a longer life expectancy, maintaining independence as you age and a strengthened immune system.
Member Comments