StairMaster is the brand name of a popular line of stair climbing machines. Machines of this type imitate the motions of climbing stairs while reducing the impact on your joints. You can use stair climbers to gain a variety of health benefits. However, they are not designed to help you increase your joint flexibility.
Basics
Stair climbing machines come in two basic forms. One version offers individual pedals or steps for both of your feet, and it requires you to raise and lower these steps to simulate a climbing motion. The other common variety features a set of steps that rotates on a vertical belt and allows you to closely simulate the movements required to climb an actual flight of stairs. The StairMaster line of products contains models of both types of these machines.
Stair Climbing Benefits
Stair climbing is an aerobic exercise, achieving its main effects by forcing you to repeatedly move the large muscles in your lower body. When you perform this repeated motion, you increase your body's need for activity-sustaining oxygen. To get this oxygen into your lungs as quickly as possible, your breathing deepens and speeds up. Your heart rate also increases to pass oxygen-rich blood to your working muscles in a minimum amount of time. Over time, regular performance of stair climbing or other aerobic exercises will help strengthen your heart and lungs and reduce your risks for a variety of common ailments. Stair climbing in particular will also help you tone the muscles in your thighs and buttocks.
Flexibility Exercises
Along with aerobic exercise and exercises that build your muscle strength, flexibility training is a key factor in maintaining your physical fitness. To increase your flexibility, you need to perform exercises that stretch the joints throughout your body. Common lower body exercises for increased flexibility include hip and groin stretches, calf stretches, hamstring stretches for the backs of your thighs and quadriceps stretches for fronts of your thighs. Common upper body exercises include stretches for your shoulders and the triceps muscles in the backs of your upper arms. You can also perform a variety of stretches to gain flexibility in your back.
Considerations
When performed before and after your main form of exercise, stretching can help decrease your chances of developing significant physical injuries. If you maintain a relaxed pace, you can use stair climbing or other aerobic exercises to warm up your body for stretching. When you exercise on a stair climber, don't use the handrails on the machine to support your body weight. Doing so can diminish the benefits of your activity and increase your risks for developing wrist and elbow injuries. Consult your doctor and a fitness specialist for more information on stair climbers and effective flexibility exercises.
References
- Georgia State University: Stairclimbing
- MyOptumHealth.com: Step It Up --- Using a Stair Climber for Exercise; Jenilee Matz, M.P.H.; October 2010
- StairMaster: Products
- MayoClinic.com; Aerobic Exercise --- Top 10 Reasons to Get Physical (Pages 1 and 2); February 2009
- American Academy of Orthopaedic Surgeons: Warm Up, Cool Down and Be Flexible
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