The stair-climber machine, also known as the stepper, provides a moderate- to vigorous-intensity aerobic workout that can help you stay in shape and maintain a healthy weight. One hour of exercise on the stair-climber can burn about 657 calories for a 160-lb. adult and 981 calories for a 240-lb. adult, according to MayoClinic.com. To get the maximum benefit from your stair-climbing workout, you should avoid leaning your arms on the machine's handlebars to support your weight. Maintain upright posture instead.
Step 1
Place your feet on the machine's steps. Grip the handlebars to balance yourself as you get on the machine.
Step 2
Keep your back straight as you begin climbing and throughout your workout. Lean forward slightly from your hips to maintain balance and momentum.
Step 3
Place all of your foot on the stair with each step. Hanging your heels over the edge of the stairs can put you at risk of injuring your Achilles tendon.
Step 4
Keep your head up and look forward as much as possible. Only look down at the steps when necessary.
Step 5
Keep your arms at your sides. Pumping your fists as you climb can help you maintain balance and momentum. Grip the handlebars if you need to regain your balance.
Tips and Warnings
- Warm up with five minutes of brisk walking before your stair climber workout. Stretch your muscles after the warm-up.
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