Using only a single piece of exercise equipment will not help you achieve your fitness goals. Losing fat and building muscle requires a lifelong commitment to regular exercise, whether you work out with equipment or on pavement. However, if you're interested in hitting the gym or investing in home exercise equipment, using a stair stepper can be a healthy part of a well-rounded workout.
Fitness Benefits
A stair stepper helps build muscular endurance without adding visible bulk to your legs, according to "Fitness" magazine. This is beneficial if you want improved function and definition rather than large amounts of mass. Also, if you're looking for a good weight loss workout, a stair stepper may help you reach your goal faster than some forms of exercise. For the average 155 lb. person, a workout on the machine can help you burn about 446 calories in one hour. Compare this with about 410 calories burned in low impact aerobics for someone of the same weight.
Health Benefits
A stair stepper can also be helpful if you're at increased risk of strain injuries during exercise. For instance, if you are pregnant, you are less likely to develop back strain while exercising on a stair stepper, according to BabyCenter. This is because the machine doesn't require your feet to leave the surface or cause jostling motions. Another benefit if you're at increased risk of injury is that a stair stepper gives you the option to increase or decrease your workout intensity depending on your strength.
Choosing One
Assess your interests and physical needs when you're trying to decide which stair stepper you're going to use or purchase. For instance, you may need a more complicated machine with customized programming if you're trying to train for a marathon or a less complicated machine if you're just trying to stay fit, according to the American College of Sports Medicine. However, even basic consoles on a stair stepper should display how far you've gone, how many calories you've burned, how intense the exercise is and how fast you're going. Try multiple models before you select one.
Making the Most of It
Proper use is an important aspect of getting the most out of your stair stepper workout. If you're just starting, begin with a stepping rate that slightly increases your heart rate and gradually work your way up to reduce your risk of early burnout. Also maintain the right posture. You risk injuring your wrists and back if you lean heavily forward into the machine, according to the American Council on Exercise. Stand upright with your knees behind your toes, look ahead rather than down and step much like you would on a real flight of steps. Your legs should be getting the biggest workout.
References
- Health Services at Columbia University: Best Exercise Equipment for Quick Weight Loss
- "TIME" magazine; Health: America Goes Stair Crazy; Linda Williams, 1989
- Harvard Health Publications: Calories Burned in 30 Minutes For People of Three Different Weights
- "Fitness" magazine; Will I Get Bulky from the Stair Climber?; Betsey Stephens; 2006
- American Council on Exercise: The Top Ten Mistakes People Make in the Gym
- BabyCenter: Stair Steppers: How They Help and What to Look For
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