A mini stepper is a compact version of the stepping machines commonly found in gyms. They simulate the movement of you walking up a flight of stairs with minimal impact on your joints. Mini steppers consist of a square base with two foot pedals that you stand on. The foot pedals are supported by hydraulic cylinders that provide some resistance, enabling you to get a reasonable workout in your home or office.
Types
There are several types of mini steppers on the market, with prices ranging from $50 to $500. Some models come with resistance bands attached to the bottom of the stepper, which you can hold to give you an upper body work out. Some models have foot pedals which have a broader range of motion, allowing you to work more of the muscles in your legs. Fitness expert Denise Austin endorses a model that features a fitness monitor that records how much time you are using the machine for and how many steps you take, dual action arms for an upper body workout as well as dual hydraulic cylinders, which allow increased resistance and hence a more challenging workout.
Physical Activity
The Physical Activity guidelines published by the U.S. Department of Health and Human Services state that you should do at least two and a half hours of moderate cardiovascular activity per week. The mini stepper can help toward you achieving this in short bursts from your home or office. As well as improving your cardiovascular fitness, these machines may help to tone and trim your inner and outer thighs and glutes, especially if your machine has varied resistance levels.
Calories
The amount of calories you burn really depends on the amount of effort you put in as you are in control. According to the Mayo Clinic, depending on how much you weigh, you can burn between 657 and 981 calories in an hour on a stair climber. If your aim is to lose weight, you should aim to create a calorie deficit of 3,500 calories per week with diet and exercise according to the Mayo Clinic. The stair stepper can help toward achieving this, but you must also include strength training at least twice per week, according to the federal government Physical Activity Guidelines.
Considerations
Mini steppers may not be suitable for longer workouts due to stability issues. The hydraulics in a mini stepper are not as strong as in the full sized steppers you find in gyms. Even the more expensive models may have their disadvantages. For example, the American Council on exercise tested a more advanced model mini twist stepper with resistance tubing. It found that while the machine had more options for increasing resistance, the twisting action and downward tilt of the machine could actually lead to a weakening of the outer hip muscles and knee problems later down the line.
References
- Mini Stepper Review: Mini Stepper Review
- Nova Feel: Stepper. Advantages, Disadvantages. Tips for Exercise
- Diet and Fitness Resources: Reebok Mini Stepper
- Consumer Research: Stair Steppers. Full Report
- American Council on Exercise: Mini Twist Stepper with Resistance Tubing
- Mayo Clinic: Calories burned in 1 hour
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