Stairmaster cardio machines are either actual moving staircases or stair stepper configurations. Both types have manual settings, allowing you to adjust the speed and resistance yourself. Stairmasters also have pre-loaded workouts for fitness tests, heart rate workouts, and interval programs. Each set of pre-loaded programs provide a variety of speed and resistance changes during your workout. Even if you are new to Stairmaster, the workouts make it easy to challenge your heart and muscles effectively.
Step 1
Place the water bottle in a holder, and the towel on the rack at the front of the Stairmaster.
Step 2
Step onto the machine. Start stepping.
Step 3
Watch the control panel. When it lights up because your feet are moving the pedals, choose a program.
Step 4
Manually control your workout by pressing the "plus" button to speed up the machine. Steppers have a "plus" button for resistance also.
Step 5
Burn fat by selecting the fat burning workout. Answer questions about your age and weight by pressing "plus" or "minus" buttons.
Step 6
Select a heart rate workout by entering your age, then grip the heart rate sensor metal plates when the machine flashes the request periodically during your workout.
Step 7
Select an interval workout by choosing "hill", "random", or "alpine" modes to vary the speed and resistance during your workout.
Step 8
Burn a set amount of calories by choosing the "calorie burning" program and answering questions about your age and weight. Grip the heart rate sensor plates if the program requests it during your workout.
Tips and Warnings
- Drink water an hour before working out, and every five minutes during your workout. Select cool down mode for your last two minutes of the workout to gradually reduce the effort before stepping off the machine.
- Use extra towels if you get really sweaty to avoid slipping your grip on the hand rails. Use the hand rails to aid balance, do not lean on them for support.
Things You'll Need
- Stairmaster moving staircase or stepper
- Towel
- Water bottle
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