The Stairmaster is a cardiovascular exercise machine that simulates the motion of climbing up a flight or stairs. Stairmaster is trademarked by Schwinn Fitness company and offers two options of stair climbing machines: the Stepmill, which operates like an escalator and the Stair Climber with pedals that move independently. Exercising on the Stairmaster is an aerobic workout that builds stamina while toning major muscles. Consult your physician before starting an exercise program.
Aerobic Activity
The Stairmaster works a number of muscles, including the calves, glutes, hip flexors, quadriceps, hamstrings and core. Using the Stairmaster is a form of aerobic exercise, which burns calories while improving endurance. For optimal results when using the Stairmaster, work at a moderate-intensity for a minimum of 30 minutes five or more days a week. Moderate-intensity exercise is any exercise that raises your heart rate, but still allows you to maintain a conversation. For a more vigorous workout, climb at a faster pace or try interval training. Interval training is a combination of short bursts of vigorous exercise with recovery periods at a moderate or slow pace.
Benefits
In addition to improving your cardiovascular fitness level and strengthening your lower body, the Stairmaster also provides a low impact workout. The stepping motion of the machine puts less impact on your joints and bones than running outside or on a treadmill. The low impact aspect of the Stairmaster is an effective option for individuals who are overweight or have trouble with their joints. The handrails of the Stairmaster allow you to safely exercise without affecting your workout.
Calorie-Burn
Because the Stairmaster raises your heart rate, it is an effective way to burn fat and calories. The energy put forth while climbing stairs burns calories quickly. The amount of calories burned in a workout session on a Stairmaster depends on your weight. According to MayoClinic.com, an individual who weighs 160-lb. burns approximately 657 calories in a one hour session on the Stairmaster, while a 200-lb. person burns up to 819 calories.
Tips
For maximum training and weight loss results when using the Stairmaster, maintain proper form and technique throughout your workout. Stand tall and look forward to maintain proper posture. Stay hydrated during your workout by drinking water before, during and following your workout. Wear appropriate athletic shoes that protect your heels, ankles and feet. Increasing the resistance on a Stairmaster will slow down your stride. If you're unsure how to use a Stairmaster properly, talk to a fitness club employee or personal trainer for instructions prior to use.
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