Stair climber and stepper machines are popular gym and home aerobic workout equipment. They offer a number of benefits for regular users and come in a variety of designs from numerous manufacturers. As with all exercise, get a full medical screening before starting any new workout routine and follow the manufacturer's instructions to avoid accidents and injury.
Types of Machine
Stair climber machines come in three main designs. The first design is based on a revolving staircase with which you must keep pace. This type of stair climber is the most realistic in terms of stepping action. The second type of stair climber machine consists of two lever arms that are pushed down alternately to simulate climbing a flight of stairs. As one lever is pushed down, the opposite one raises and vice versa. The third design consists of hydraulic rams attached to pedals that you push down alternately. The hydraulic design is more common in home-use equipment, whereas the previous two designs are more likely to be found in commercial-grade machines.
Muscles Used
All varieties of stair climbing machine provide the entire lower body with a workout. Your gastrocnemius and soleus muscles (or calves), your quadriceps and hamstring muscles of the thigh and your glutes all work together along with your core muscles, which work to actively support your spine. The higher the step you take, the greater range of movement occurs at your knees and hips and therefore the more work your muscles have to perform.
Benefits
Stair climbers offer a number of benefits for regular users. As an aerobic exercise, stair climbers will improve the condition of your heart and lungs. According to the American College of Sports Medicine (ACSM), being aerobically fit reduces your chances of suffering a variety of cardiorespiratory diseases, such as coronary heart disease, high blood pressure and stroke. In addition, stair climber machines provide an effective workout for the legs and will result in an increase in muscular endurance and tone in the whole lower body. Stair climbers are a low-impact exercise that makes them especially suitable for heavier exercisers; those with ankle, knee, hip or back problems; and anyone looking for a workout that will not stress their joints.
Weight Management
Steppers are effective calorie burners. The large muscles of the lower body demand copious amounts of oxygen when moving, which will significantly increase your heart and breathing rate and result in a large energy expenditure. If you are following a reduced-calorie diet, this energy will have to come from your fat stores and will result in weight loss.
Workouts
Many stair climber machines have an onboard computer with a variety of preprogrammed workouts from which to choose. These include hill climbs, intervals, strength and aerobic workouts. If your climber doesn't have these facilities, you can make up your own workouts by changing the resistance level on the machine and your stepping speed at various points throughout your training session. Some steppers also have built-in heart rate monitors so you can see how fast your heart is beating as you work out. Other machines include a built-in fitness test so you can measure your progress.
Caution
Although stair climber machines are a low-impact exercise, the repetitive movement can be problematic for some people and result in knee or hip pain. In addition, many users hunch over the hand rails of their machine, which can lead to poor posture. To avoid this and to get more from your workout, try to use your arms as little as possible when stepping and stand upright. This will make the exercise safer and more demanding while providing your core muscles with extra work.
Sorry about that. Corrected as requested.
Thanks for the edit,
Patrick.
References
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2009
- "Stairmaster Fitness Handbook "; James A. Peterson; 1995
- "High-Performance Sports Conditioning"; Bill Faran; 2001
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