Athletes have been running up and down stadium steps for years as a way to get fit and develop lower-body strength. A stair climber is an exercise machine that simulates this activity. It has a moving set of stairs that can be programmed to different speed and intensity settings. Because of its ease of use, aerobic benefits and strength building, a stair climber is used as part of people's overall fitness conditioning regimen. Stair climbers can be purchased for at-home gyms or can be found in most fitness centers across the country.
Aerobic
A stair climber can provide an excellent aerobic workout. When you climb a set of stairs, your breathing generally increases. This is due to the demand that the rise in elevation puts on your body. A stair climber simulates this experience with a continuous motion of stairs that increases heart rate and breathing. Steady workouts on a stair climber for at least 20 to 30 minutes will provide the most cardiovascular benefits.
Legs
Because of the demand on the legs when climbing, stair climbers help to strengthen all major muscle groups in the legs. This includes the quadriceps (front thighs), hamstrings (back thighs) and calf muscles. Each time you step up, these muscles are working to pull your weight up and stabilize your body on the step. The faster you go and the more resistance you add on the machine, the harder these muscles work.
Buttocks
Stair climbers also work the gluteus maximus muscles in the buttocks. Many people look for effective ways to tighten and tone these large muscles, and a stair climber can help. With each step up, your foot then pushes down to keep moving. This downward step engages the buttock muscles and helps to strengthen and tone that area.
Benefits
In addition to aerobic conditioning and lower-body strengthening, stair climbers also provide a low-impact workout. People with knee or back issues who cannot do high-impact exercises like running on a treadmill can find a safe, effective workout on a stair climber. Other benefits include calorie burning, fat burning and weight loss when used regularly in combination with an overall fitness plan and healthy diet.
Stair climbers are also adjustable and can be customized to your level of fitness. Most have speed and resistance settings so you can program the level of difficulty. Some also have pre-set programs that simulate hill or mountain climbing, which can help alleviate boredom and provide additional challenge.
Considerations
While stair climbers are relatively easy to use, coordination on them is required. Be sure to watch what you are doing at all times, stay in control and use the handrails to lightly touch and maintain balance. Do not put any weight on the handrails, though, because this can reduce the effectiveness of the workout. Maintain a straight posture at all times and, as with any workout, be sure to warm up slowly at the beginning.
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