Weight gain occurs when there is an energy imbalance in the body. This occurs for a couple reasons, including inactivity and consuming too many calories. If you want to lose weight, a step machine one option. When the body burns more calories than it needs, it uses stored fat cells, which results in weight loss.
Weight Lose Goals
Set weight goals for losing weight with a step machine. A pound of fat equals 3,500 calories. Since a healthy weight loss goal is 1 to 2 lbs. weekly, aim to burn 500 to 1,000 calories a day. You don't need to use exercise alone to burn these calories. You can burn 600 calories with the step machine and decrease calorie consumption by 400 daily to lose 2 lbs. a week. Discuss a healthy goal for weight loss with your health-care provider.
Step Machine Calorie Burning
The calories you burn on a stair machine vary, based on your body weight. Generally, the higher your body weight, the more calories you burn during your workout. For example, a person who weights 160 lbs. burns 657 calories an hour, according to MayoClinic.com. A person who weights 200 lbs, however, increases calorie burning to 819 calories an hour. This means, as you lose weight, you have to work harder to burn calories.
Interval Training
If you want to speed up weight loss, use an interval training approach with the step machine. This approach increases your endurance and promotes faster calorie burning. For example, start out using the step machine at a moderate speed. During moderate activity, you are breaking a sweat, but can sing your favorite song. Then, speed up the pace for a few minutes to a vigorous pace. During vigorous activity, it's hard to say more than a few words without stopping use of the step machine.
Frequency of Use
For weight loss, it's important to schedule at least 30 minutes of step machine use on most days of the week. Depending on your weight-loss goals, you might need longer workout sessions. Also, plan a minimum of two strength-training sessions weekly to complement your step machine sessions. Strength training increases calorie burning and helps you burn more calories throughout the day. Strength training sessions need to incorporate exercises that target your major muscle groups, including the arms, legs, back, chest and abdominals.
References
- MayoClinic.com; Interval training; Can it boost your calorie burning power; February 2010
- MayoClinic.com; Exercise for Weight Loss; December 2009
- U.S. Department of Health and Human Services; Statistics Related to Overweight and Obesity; February 2010
- MedlinePlus; Tips for Losing Weight; October 2009
- Centers for Disease Control and Prevention; Physical Activity for Everyone; February 2011
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