Motivation to exercise is important for people to start and maintain a program. Dragging yourself to the gym to work out will likely cause you to fall off the wagon at some point. If climbing stairs interests you, the StairMaster might be just what you've been looking for. This machine is characterized by a small set of steps that revolve around in a circular motion while walking. As far as benefits go, the StairMaster helps you in multiple ways.
Cardiovascular Health
Any time you move your limbs in a repetitive motion for an extended period of time, such as on the StairMaster, you perform aerobic exercise. This type of training has a positive impact on your cardiovascular health. Regular bouts of aerobic activity strengthen your heart, according to MayoClinic.com. When your heart is stronger, it does not have to work so hard to supply blood to the extremities. Your lungs also become stronger, which gives you more aerobic capacity. This is the ability to perform exercise for an extended period of time without getting winded.
Weight Loss and Maintenence
Losing weight is on the minds of many people who fall into the overweight or obese category. Because aerobic exercise burns calories, the StairMaster can help you shed pounds or prevent weight gain. A 180-lb. person, for example, burns about 570 calories stepping for 60 minutes. If this is your size, and you exercise on the StairMaster for an hour every day, you will lose more than 1 lb. a week.
Stronger Bones
Weight-bearing exercise involves gravity pushing down on your body when you are on your feet. This form of exercise helps strengthen the bones and reduce the risk of osteoporosis. Stepping on the StairMaster is a form of weight-bearing exercise.
Muscle Definition
Having more definition in the butt and thighs is a big confidence builder; especially when wearing a pair of shorts or bathing suit. Every time you flex and extend your knee and hip joints, you work multiple lower body muscles. The StairMaster causes these motions and it works the glutes, quadriceps, hamstrings, calves and even abdominals. This in turn can improve your definition. As an added benefit, muscle has a high metabolic rate, causing you to burn more calories while resting. If you were to gain even 1 lb. of muscle by doing step workouts, you have the potential to burn an extra 50 calories daily. This in turn will further promote weight loss and prevent weight gain.
Functional Fitness
Functional fitness is defined as exercising to simulate the demands of a real life situation. By consistently stepping on the StairMaster, you will get your body acclimated to walking up steps repetitively. This translates to daily life when you walk up multiple flights of stairs, such as at a stadium to get to your seat.
Tips to Consider
When using the StairMaster, proper form is of pivotal importance. A big mistake people make is leaning forward and placing their weight on the handrails. Doing this will take emphasis away from your muscles and increase your risk for muscle imbalances. Only apply enough pressure on the rails to balance your body. Also, keep your abs tight, shoulders lifted, back straight and gaze fixed forward at all times. To increase the intensity, turn the speed up or step on every two steps.
References
- MayoClinic.com; Aerobic Exercise: What Aerobic Exercise Does for Your Health; Mayo Clinic staff; February 2011
- HealthStatus; Stair Step Machine; Total Calories Burned
- American Academy of Orthopaedic Surgeons: Weightbearing Exercise for Women and Girls
- University of Michigan Health System: Beginning Strength Training
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