A Stairmaster is a low-impact cardio machine that has a moving staircase and handrails on the sides. MayoClinic.com lists stair-climbing as weight-bearing exercise that works directly on the bones in your legs, hips and lower spine that can help to slow mineral loss. If your goal is to lose weight and tone up, the Stairmaster might be appropriate for your fitness plan.
Identification
Cardiovascular exercise is characterized by moving the body in a repetitive motion for an extended period of time. This type of exercise burns calories and promotes weight loss. Working out on the Stairmaster burn calories, so it can help you to lose weight throughout your whole body.
Function
When working out on the Stairmaster, you need to continually step up a small flight of stairs for the duration of your workout. This causes you to contract and tone multiple muscles on your lower body. The gluteus maximus, or "glutes," are the butt muscles. They get activated when you extend your hip. This motion takes place when you move your thigh backward. The quadriceps, or "quads," are on the front of the thighs. They get worked when you flex your hip and extend your lower leg. These motions take place when your thigh moves toward your body and you straighten your leg. The hamstrings are on the back of the thighs and they get activated when you extend your hip or flex your knee. Knee flexion takes place when you bend your knees and move your heels toward your butt. The gastrocnemius and soleus are the calf muscles which are found on the back of the lower legs. They get worked when you plantar flex your foot. This motion takes place when you point your toes down.
Time Frame
Any time you work out on the Stairmaster, it is beneficial, but there are specific guidelines to follow to maximize your results. Generally, 30 minutes of physical activity will reduce your disease risk, but you need to work out longer if weight loss is your primary goal. In this case, 60 to 90 minutes might be necessary, according to the American College of Sports Medicine. A 220-lb. person burns almost 900 calories stepping on the Stairmaster for 60 minutes.
Potential
If you want to maximize your fat-burning potential, incorporate interval training into your workouts. This will not only cause you to burn more calories while you exercise, but it will also raise your metabolism for several hours once you are done. Start your workout with a light 5-minute warm-up, then step at a fast pace for 20 seconds. Step slowly for 40 seconds and increase your speed once again. Alternate back and forth for the duration of your workout and finish with a light 5-minute cool-down.
Considerations
To place more emphasis on your leg muscles, consider skipping one step. The extra distance you need to reach will tax your muscles with more intensity. No matter what type of workout you do, restrict your reliance on the handrails. The less force you use on them, the more work you will have to do with your body. Make sure to execute proper form as well. Look straight ahead, keep your shoulders back and maintain tight abs throughout.
Tips
If you work out on a regular basis, but do not pay attention to your diet, you will not maximize your weight loss. By reducing your daily intake by 500 to 1,000 calories, you can lose 1 to 2 lbs. a week, according to the National Institutes of Health. That only takes your diet into consideration. If you burned an additional 500 calories a day with the Stairmaster, you can lose another pound a week.
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