The stair stepper is a cardiovascular machine that simulates the motion of walking up steps. It has two platforms that move up and down where you place your feet, and handles to hold for support. The main benefits of a stair stepper is the fact that there is no impact on your joints and there are various exercises you can do on it.
Weight Loss
The stair stepper can be used for longer durations to lose weight. To do this, perform a 10-to-15-minute warm-up at a slow pace. Increase the resistance or your speed slightly, then go for about 45 minutes. Lower your speed or resistance and finish with a 10-to-15-minute cooldown. Make sure that you do not bottom out with the pedals when they are being lowered down.
Intervals
Intervals are intense and they can be a good workout when you are in a hurry. To perform them, start out with a light resistance and go for about 10 minutes. Turn up the resistance or speed and go all out for 30 seconds. Come back down to a moderate intensity for 60 seconds, then go hard again for 30 seconds. Alternate back and forth 10 times, then bring it back to an easy level and go for 10 minutes for a cooldown.
Integration
When you are lifting weights, you can incorporate the stair stepper into your workouts. Step on it for 10 minutes before your weight training to warm up and use it for 10 minutes at the end of your weight training as a cooldown. You can also integrate it right into your workouts. This can especially apply if you are trying to burn extra calories. To do this, instead of standing around between your sets for a few minutes, hop on the stepper and go for 60 seconds. Do this in between all your sets or just do it in between each exercise transition.
Circuit
You can also use the stepper in a circuit with other cardio routines. For example, run on a treadmill for one minute, ride a stationary bike for one minute, use a rower for one minute, jump rope for one minute, then step for one minute. You can then start right from the beginning and repeat the whole circuit 10 to 12 times. You can also do all the exercises for 10 to 12 minutes, each in succession.
Member Comments