A stair climber is a cardiovascular machine that simulates the action you would see while walking up steps. It is basically a revolving staircase that never stops until you hit the "stop" button. These machines offer a high intensity workout and involve a lot of leg muscle recruitment due to the vertical nature of stair climbing. When it comes to the exercise plans, there are several different ones you can use.
Form
When you use a stair climber, be aware of the proper mechanics and form you should have while using it. The hand rails on the stair climber are there to offer you support and balance, especially when you are first starting out. Do not place all your weight on them. Another check point to take into consideration is your posture. Do not lean forward when you are using the climber. With every step you take, stand upright and keep your head up.
Basic
A fat burning workout is the basic exercise plan for the stair climber. To do this, start out at a slow pace for 5 minutes. Turn the speed up slightly and step at this steady pace for 30 to 45 minutes. Reduce the speed and go slowly for 5 minutes.
Intervals
Intervals are more intense than your regular stepping routine and they can increase your caloric expenditure and your aerobic capacity. There are many different interpretations of how to do interval training, but the underlying message is all the same--alternate between bouts of high and low intensity. To do this on the stair climber, start with a 5-minute warm-up at a light pace. Turn the speed up so you are making fast, short steps and go for 60 seconds. Lower the speed back down and go for 60 seconds. Alternate back and forth 10 times total and finish at an easy pace for 5 minutes.
Variations
There are a few variations in your steps you can do on the stair climber. For example, instead of stepping on every step, step on every other step. To do this, you might have to rely on the hand rails a little bit more to maintain your balance. Another variation you can do is walking backward. To do this, keep the speed low and again, and rely on the handrails to keep your balance.
Circuits
If you get bored easy from doing the same type of cardio day after day, incorporate the stair climber into a circuit with other exercises. To do this, you need to be at a gym. Start out with a 5-minute warm-up on a treadmill. Go to the climber and step for 60 seconds, hop on a stationary bike and pedal for 60 seconds, jump rope for 60 seconds, get on the rowing machine and row for 60 seconds, and then come back to the treadmill and run for 60 seconds. Follow this same procedure through 10 times, finishing with a 5-minute cool-down walk on the treadmill.
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