Nothing compares to a stepper when it comes to simulating stair climbing or an uphill trudge. Firefighters and mountain climbers in particular can benefit from this cardio machine, and if you enjoy the feeling of satisfaction that comes from mastering an endless flight of stairs, the stepper may be for you, too.
Types
There are three general types of stair stepping machines. The Stepmill, also not-so-affectionately known as the Gauntlet, resembles a very short escalator that rolls relentlessly down toward you as you climb up it. The upright stepper sports a basic framework with handlebars or safety rails and two pedals that move up and down as you step on them, simulating the stair-climbing motion. Mini stair stepper machines are nothing but a pair of small foot pedals with a limited range of motion, meant for home use and convenient storage.
Muscles Worked
The stair stepper works your entire lower body, including the quads, glutes, calves and hamstrings. You are likely to feel the burn most intensely in your quads and calves. Unlike elliptical trainers, the stair stepper almost never offers moving handlebars or any other means of working your upper body.
Function
You'll find two types of pedal action on upright stair steppers. Dependent foot action means that the left pedal comes back up as you push down on the right pedal, and vice versa. Independent foot action offers a more strenuous workout because each pedal stays in the lowest position, no matter where the other pedal is, until you lift your foot.
Features
Common features found on stair stepper machines, including the Stepmill but excluding bare-bones mini steppers, include built-in heart rate monitors, pre-programmed workouts and fitness testing, in-console televisions and digital displays that show distance traveled and pace, usually in flights per minute.
Calories Burned
According to Harvard Health Publications, a general stair-stepper workout will burn between 180 and 266 calories in half an hour, depending on your body weight. This works out to between 360 and 532 calories an hour, or roughly six and a half to 10 hours of stair stepper exercise to burn 3,500 calories, the equivalent of 1 lb. of body fat.
Cost
As of May 2010, a Stepmill-style stair stepper starts at about $3,000 and can easily cost over $5,000. The upright stepper starts as low as $100 for a no-frills folding model and cost over $3,000 for a high-end model. Mini steppers typically cost well under $100.
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