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How to Lose Pounds With a Stair Stepper

author image Sarka-Jonae Miller
Sarka-Jonae Miller has been a freelance writer and editor since 2003. She was a personal trainer for four years with certifications from AFAA and NASM. Miller also worked at 24 Hour Fitness, LA Fitness and as a mobile trainer. Her career in the fitness industry begin in 2000 as a martial arts, yoga and group exercise instructor. She graduated cum laude from Syracuse University.
How to Lose Pounds With a Stair Stepper
Use a stair stepper to help you lose weight. Photo Credit Jacek27/iStock/Getty Images

The stair stepper exercise machine mimics the activity of walking or running up and down stairs. With regular exercise, you can lose pounds using a stair stepper. Depending on how much time you have in your schedule and how hard you wish to work, you can use the stair stepper as part of moderate- or vigorous-intensity cardio workout. The Centers for Disease Control and Prevention (CDC) also recommends doing strength training twice each week for health and weight loss, but a stair stepper can be used to fulfill the rest of your exercise needs to help you achieve your weight loss goal.

Step 1

Grab the handrails of the stair stepper and carefully step both feet onto the platforms. Maintain your hold on the rail with one hand and use the other to turn the machine on. Select "quickstart" or "manual" so you can keep control of the speed and resistance. Start stepping at a slow pace and keep your feet flat on the machine at all times. Stand up straight for good posture.

Step 2

Do 10 minutes on the stair stepper three times a day -- or 30 minutes once a day -- for five days per week at a moderate intensity. Moderate intensity means you feel that your heart rate is elevated while you exercise but you are able to talk to someone. Work up to double this amount of time for a total of 300 minutes of moderate activity per week to promote weight loss.

Step 3

Increase the difficulty of your workouts by going faster to do vigorous exercise. You can do this after you have been exercising for a few weeks and feel you are ready for harder workouts. Vigorous exercise need only be done for 75 to 150 minutes a week for weight loss instead of 300 minutes, so it will save you time. You should not be able to easily hold a conversation when you are working at a high or vigorous intensity. However, if you prefer using the stair stepper for moderate activity, have the time for longer workouts, and are still losing a healthy 1 to 2 lbs. a week, then stick to your moderate routine.

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