Using the stair stepper in your physical routine increases aerobic capacity and overall fitness, and it is a sensible choice for someone beginning a program. According to a study posted on USA Fitness Direct and performed by the Medical College of Wisconsin and Veterans Affairs Medical Center in Milwaukee, a person burns an average of 637 to 746 calories in 60 minutes of work on a stair stepper.
Before You Begin
Before you begin, it’s crucial to learn how to use the stair stepper properly to reduce the risk of injuries. Keep your body upright and centered over your legs. Do not allow full extension of the knee by always keeping your knees bent. Put as little pressure on the handrail as possible while keeping your back straight, and step from heel to toe.
Stay hydrated by always bringing a water bottle with you to your workout, and make sure you stretch well after each session while your muscles are warm.
Before beginning any exercise program, consult your physician or other qualified health care provider, who can recommend the frequency and intensity appropriate to your specific health concerns and needs.
Starting Interval Training
Interval programs are an efficient training method for athletic performance enhancement and weight loss. Interval workouts are determined by the work-to-rest ratio. The high-intensity portion of the interval--work--is performed for a short period of time and is followed by a low-intensity--rest--phase.
Start out with five minutes at a slow pace to get your heart pumping and warm your body up. Take a short break to drink some water and stretch before starting your intervals. As a beginner, start your high-intensity intervals at 10 to 15 seconds and gradually work your way up to 30- to 90-second intervals after a few weeks of training.
The American College of Sports Medicine recommends moderate exercise for the duration of 60 to 90 minutes for the maintenance of weight loss. However, research has shown that splitting the time with rest periods by doing intervals burns more fat than a continuous pace over an extended period of time. According to a Reuters report, a study published in the June 2007 "Journal of Applied Physiology," exercising with rest periods rather than working for a continuous block of time may be more effective.
Progression
Vary the work-to-rest ratio to accommodate your fitness level as you progress with the program. More intense and shorter work intervals will necessitate longer rest periods, while less intense and longer work intervals will result in shorter rest periods. Decrease the work-to-rest ratio as fitness improves.
One of the benefits of interval training is that you are reducing the length of training sessions while still improving your fitness level with high intensity work. While a 60-minute program three times a week can often be unmanageable in a busy schedule, 20 minutes of work three times a week is realistic.
Do not exceed three days of interval training in a week to help avoid injury. Focus on the quality of your workouts, not the quantity of minutes on the stair stepper. Stay motivated by setting simple goals that are realistic and achievable. Write down your program each week and how you felt afterward so you can record and celebrate your achievements.
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