Built to simulate climbing a never-ending flight of stairs, stair steppers have two lever-mounted pedals. The pedals sink slowly beneath your weight, forcing you to step from one pedal to the other so that the alternate pedal can rise back up for the next step. This works your hamstrings, quads, glutes and calves. A stair-stepper workout also stresses your cardiovascular system, prompting the development of greater lung and heart capacity. But to get the fullest benefit from a stair stepper workout, you have to do it right.
Step 1
Grasp the stepper's handlebars or side rails for stability as you step onto the pedals.
Step 2
Press "Quick Start" to begin working out immediately, with workout intensity under manual control. Some stair steppers also allow you to select a preprogrammed workout that adjusts the stepper's resistance for you. Depending on which stepper you're using, you might have to press "Enter," then scroll up or down through your program options. Or each program might have a designated button, in which case you just push the button for the desired program, then "Enter" or "Start."
Step 3
Start stepping on the pedals as if you were climbing a flight of stairs. Keep your entire foot planted on each pedal throughout the motion. Each pedal will depress as you shift your weight onto it, then rise as you shift your weight to the other pedal. Continue doing this for five to 10 minutes; this warm-up period gives your body a chance to prepare for the demands you're about to place on it.
Step 4
Step off the machine and briefly stretch your quads by grasping one foot at a time. Bring each foot as close as possible to your buttock on the same side, knee pointing straight down. Then stretch your hamstrings and calves by squatting down on one leg, extending the other leg straight in front of you. Imagine sticking your buttocks out behind you as you flex the toe on your straight leg up toward the ceiling. Hold each stretch for about 30 seconds on each side, breathing normally.
Step 5
Adjust the stair stepper's intensity level up or down to your desired workout level by pushing the console up or down arrows. This always works if you have the machine under manual control, and on many steppers it also works during a preprogrammed workout. Be warned that if you adjust the intensity level during a preprogrammed workout, it usually returns to regular intensity levels when the next segment of the programmed workout begins.
Step 6
Stand up straight, with a very slight forward bend from the hips as you step. You can touch the handlebars for balance, but resist the temptation to lean on them for support. Leaning does make your workout easier, but it also diminishes the benefits you get from working out, which is why you're exercising in the first place.
Step 7
Continue stepping for 30 minutes if possible. If you don't have time to squeeze a full 30-minute workout in, break it into 10-minute segments throughout the day. Aim for at least a moderate workout intensity, which should elevate your heart rate, cause you to break a sweat and leave you slightly out of breath, but still able to carry on a normal conversation.
Step 8
Cool down with at least five minutes of low-intensity stepping before you dismount the stair stepper. This gives your body a chance to adapt back to a state of rest. Repeat the quad, hamstring and calf stretches described.
Tips and Warnings
- Try to work out for at least 30 minutes on most days of the week. If you're trying to lose weight, you may need to do 60 to 90 minutes of exercise on most days.
Member Comments