A wide array of equipment constitutes aerobic or cardio exercise. The stair stepper and elliptical trainer are two of the more common cardio machines. They both improve cardiovascular efficiency and aerobic capacity. They are both weight-bearing in nature and only appropriate for experienced exercisers. Despite these similarities, the stair stepper and elliptical trainer have glaring differences.
Description
A stair walker or stepper simulates walking up a stair case. The movement of two pedals are summoned into a common rotating shaft that delivers electronic stairs at a constant speed. Most stair walkers provide resistance levels that create variable progressions.
An elliptical trainer or cross trainer is an exercise machine that provides a lower body and upper body aerobic combination movement. The incline of sloping roller ramps beneath the pedals produce varying pedal motion paths in the feet. Your hands grip their own individual vertical bars, which are moved in an alternating forward/backward action.
Muscle Recruitment
The two joint actions that generate continuous stair stepper maneuvers are knee extension and hip extension. The two large muscles that control knee and hip extension are the quadriceps and gluteals. The hamstrings also work as a secondary mover, assisting with motion around the knee and hip. The calf muscles, the gastrocnemius and soleus, regulate proper gait during each foot placement.
The elliptical trainer also utilizes the thigh and gluteal muscles, just in a different manner than the stair stepper. The quadriceps, hamstrings and gluteals all engage to gradually guide the pedal links in a "gliding" fashion. The anterior/posterior vertical bar motion is heavily dictated by the shoulders and triceps.
Advantages
A major advantage of a stair stepper is its derived benefits transfer well to functional actions. Some of these operations, such as walking uphill or flights of stairs, are difficult to replicate by any other means. A stair stepper consists of moving platforms, which challenges your balance and proprioception. Consistent stair stepper usage leads to drastic improvement in these motor skills.
The one main advantage of elliptical trainer utilization is it forces full-body muscle recruitment. Generating energy from the upper and lower body allows you to maximize caloric expenditure. Upper body/lower body combination machines burn more calories than seated or isolated muscle area machines. Elliptical trainers are low impact, making them safe for people with limited lower extremity range of motion.
Disadvantages
The stair stepper and elliptical trainer have two common disadvantages. They are both extremely bulky and large in width and height. Fitness centers can only carry a small number of each piece due to their massive size. The large size of these machines also makes them inappropriate for most homes. The stair stepper and elliptical trainer each have a monumental number of specific parts. Maintenance of both machines can be a nightmare, especially when they start to become overused.
Contraindications
Individuals with certain lower body joint limitations should avoid using the stair stepper. Injuries to the hip or knee would make this machine impossible to navigate without pain. Any person who has trouble walking up any stair case will find the stair stepper too difficult.
Spinal column, shoulder or elbow discomfort make the elliptical trainer problematic. The lower spine provides a stabilizing foundation during most weight-bearing activities. Pain in the lower back negatively effects hip mobility. The hips ability to move is a primary factor in determining how long you can stay on an elliptical trainer. An affliction in the shoulder or elbow restricts movement capability in the arms. This would limit your upper extremity range of motion.
References
- "The Complete Guide to Aerobic Exercise and Fitness"; Jason Berman; 2010
- "Cardio Exercise Equipment"; Information Buddy/Kindle; 2010
Member Comments