Steppers and treadmills are similar in the fact that they are both cardiovascular machines. The big difference is in the impact. Treadmills have a belt that moves around as you run on top of it, causing stress to your joints. Steppers have foot pedals that move up and down steadily as you work out. Your feet remain stationary and do not feel impact. If you do not have any current joint problems, use these two devices to lean out your body.
Step 1
Move your body through a dynamic warm-up. Dynamic stretches are done in motion and they get your muscles and joints ready for exercising movements. This can help to prevent injury and allow you to move more freely with your workouts. Do stretches such as alternating toe touches, walking lunges, side bends, arm circles, arm crossovers, leg swings and trunk rotations.
Step 2
Spend five minutes doing a light warm-up. Step onto the treadmill, turn it on and start walking at a slow pace. Increase your speed gradually until you are jogging lightly and remain at this pace for the rest of your warm-up. This will slowly increase your core body temperature and further loosen up your body. If you choose the stepper, place each foot on a pedal, turn on the machine do the same warm-up.
Step 3
Increase your pace to reach your exercising intensity. Run or step fast enough that you are breaking a sweat and breathing heavy. Remain at this pace for the duration of your workout. To lose weight, the American College of Sports Medicine recommends 60 to 90 minutes of cardio.
Step 4
Perform a circuit with both machines for a variation. Do a warm-up on the treadmill, then run for 60 seconds. Step onto the stepper and use it for 60 seconds, and repeat with an elliptical machine, rowing machine, exercise bike and jump rope. Start the whole circuit over with the treadmill and repeat eight to 10 times. The time it takes to switch machines will be your recovery time.
Step 5
Execute intervals with either machine. Step or run at a moderate pace to start out, then increase your pace to about 75 to 80 percent maximum effort. Exercise for 30 seconds, then reduce your intensity for 60 seconds. Alternate back and forth for the remainder of your workout. Because this is so intense, reduce your time to do 30 minutes. The more vigorously you exercise, the more calories you'll burn according to mayoclinic.com. Use each machine for 15 minutes for a variation.
Step 6
Utilize proper form when exercising. Do not lean on the handrails with the treadmill. Keep your back straight, look forward and pump your arms smoothly as you run.
Place your hands lightly on the handrails with the stepper. This will help you stay balanced. Move your legs up and down in a smooth motion and do not lean forward.
Step 7
Finish your workouts with a light cool-down. Slow down your pace so your are jogging, then walking on the treadmill and continue for five minutes. On the stepper, just slow down your pace gradually.
Step 8
Exercise often enough to get the best results. Work out five to six days a week and continue to follow this pattern each week until you lose your desired weight.
Tips and Warnings
- Steppers have resistance adjustments to make the work more difficult. Increase the resistance as you adapt to your workouts during the weeks.
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