As you log in your treadmill miles and elliptical strides at the gym, you may notice the stair climber machines sitting empty. However, don't overlook the stair climber. Stair climbers build lower body strength--specifically in the hamstrings, glutes and quadriceps--while also improving cardiovascular endurance and fitness levels.
Types of Stair Climbers
Most stair climber machines fall into either of two categories. The independent stepper features steps that revolve around continuously, simulating a real staircase; stepping down on one foot does not affect the opposite step. The dependent stepper has two steps, one for each foot. When one leg steps down, the other step goes up. The steps fall at different rates depending on the resistance level you set.
Independent Stair Climber Workout
Adding intervals of high intensity to a workout increases the calorie burn and improves upon your cardiovascular fitness. To begin this workout, complete a five-minute warm-up on the stair climber. Use the resistance feature to gradually increase the speed at which the steps rotate. During the warm-up, gradually increase speed to "4." This progression allows your heart rate to increase at a safe rate. After the five minutes, increase speed to "5" for two minutes. Decrease speed back to four for a one-minute recovery. Repeat three times. Increase speed to "6" for one minute. Decrease speed to five for a 30-second recovery. Repeat three times. Finish the workout at a steady stepping pace for 10 to 15 minutes.
Dependent Stair Climber Workout
Complete a five-minute warm-up on the dependent stair climber at a speed of "7." Use the resistance feature on the stair stepper to increase the speed at which the steps fall. Increase speed to "8" for two minutes. Decrease speed to "7" for a one-minute recovery. Repeat three times. Increase speed to "10" for one minute. Decrease speed to "7" for a 30-second recovery. Repeat three times. Finish at a steady pace of moderate intensity for 10 minutes. Adjust levels throughout the workout based on your fitness level.
Moderate-Intensity Heart-Rate Workout
This workout focuses on a specific target heart rate zone. For a moderate-intensity workout, exercise at 50 to 70 percent of your maximum heart rate. You can find your maximum heart rate by subtracting your age from 220. If you are 40 years old, for example, your maximum heart rate is about 180 beats per minute. To keep your heart rate between 50 and 70 percent of your maximum, aim for a workout that has your heart pumping at 126 beats per minute. Begin your workout on either type of stair climber with a five-minute warm-up during which you gradually increase your heart rate to your 50 percent intensity heart rate. For the next 20 to 30 minutes, monitor your heart rate and keep it within your 50 to 70 percent range. Perform a five-minute cool-down at the end to bring your heart rate back down to 70 to 80 beats per minute.
Member Comments