Stair climbers have a revolving set of steps with a handrail and digital screen. Using this cardiovascular machine will not only burn calories and help you lose weight, but it will also help tone multiple lower body muscles. To work out on the stair climber, you need to continually lift your legs vertically in the air. This is how forceful glute, hamstring and quadriceps contractions take place. Before you go for the burn, learn more about how to train on the stair climber.
Step 1
Investigate the control panel and learn how to use the controls before you use the machine. Find out how to turn it on and off, and see what program features are available. Deploy the services of a personal trainer who has knowledge of the stair climber if you are at a gym.
Step 2
Move your arms and legs with dynamic stretches before stepping onto the climber. Dynamic stretches will get your connective tissue and muscles ready for the action they are about to experience. Perform stretches like walking lunges, shoulder rotations, arm circles, side bends, side and forward leg swings, alternating toe touches, arm crossovers and ankle hops.
Step 3
Perform a steady state workout. Step onto the machine, place your hands on the handrails and hit the “Start” button. Use the up and down arrows to manually adjust your speed. Step at a light pace for five minutes to warm up your core body temperature. Increase your speed to a point where you are breathing heavily and sweating, and remain at this pace for the duration of your workout. Finish with a light five-minute cool-down.
Step 4
Utilize proper form while you step. Place your hands lightly on the handrails and do not hunch forward. Keep your core tight, back straight and shoulders wide. Look straight ahead the whole time you exercise.
Step 5
Exercise long enough to make your workout beneficial. The American College of Sports Medicine recommends 30 minutes of cardio to reduce disease risk, and 60 to 90 minutes to lose weight or maintain weight loss. Work out for the shorter time frame if you are just trying to maintain your health and size, and exercise for the longer time frame if you want to lose weight. Work out on the stair climber four to five days a week and use it every week to see the best results. Perform more than one session a day on the stair climber if you are pressed for time.
Step 6
Perform interval training to maximize your workouts. Interval training is simply alternating bursts of intense activity with intervals of lighter activity, according to MayoClinic.com. Do a light warm-up: step fast for 20 seconds, then step slowly for 40 seconds. Repeat for 20 to 30 minutes and finish with a light five-minute cool-down. Incorporate one to two interval sessions a week into your program.
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