Enter virtually any gym and you are likely to see members jogging on treadmills or exercising on Stairmasters. Both activities promote weight loss, provide aerobic benefits and are relatively easy to learn. However, reviewing the differences between these activities makes it easier to understand why some individuals prefer the Stairmaster and others prefer jogging. Consult with your health care provider before beginning an exercise program
Considerations
A jogging regimen provides you with the option of jogging outdoors or, if available, indoors on a treadmill or indoor track. Stairstepping is exclusively an indoors activity. The Stairmaster is a commercial brand, however "stairmaster" is a term that is used to describe stairsteppers in general. There are two basic types of stairsteppers. One type has separate foot pedals that move up and down to simulate a climbing motion. The other type features "escalator" type stairs on a revolving belt. Both types feature hand rails that are intended for safety and should not be used to support your weight.
Safety
Generally, both jogging and using a Stairmaster are considered safe activities. Jogging, however, creates impact on weight-bearing joints such as your knees, lower back and ankles. Consequently, you should wear quality running shoes when you jog. Also, jogging on the cushioned deck of a treadmill creates less impact than jogging outside. It takes time to become accustomed to jogging on a treadmill --- to prevent stumbling or slipping, start walking slowly and gradually increase your speed.
Because you can place your feet on the stairs or pedals, stair climbing creates virtually zero impact on your joints. However, stair climbing does place added pressure on your knees. The stairmaster stresses your muscles and joints differently than other pieces of cardio equipment, so start slowly and gradually increase the speed of the stairs or pedals. If you have a history of knee problems, consult with your health care provider before using the Stairmaster.
Cost
If you prefer to jog outdoors, jogging is a very low-cost activity. However, if your preference is to jog indoors, your options include joining a gym or purchasing a treadmill for your home. Manual treadmills can be purchased for less than $200; motorized treadmills start at around $300 and can cost as much as $4,000. Factors that influence the price of a treadmill are the size of the motor and the variety of features that are included.
The prices of stairsteppers start at about $200 and can can go up to $3,000 or more. Much like treadmills, the price of a stairstepper depends on whether or not it is motorized, the size of the motor, and the amount of included features.
Benefits
Jogging and a Stairmaster workout are both considered aerobic activities. The American Council on Exercise recommends that a healthy adult under 65 years of age perform at least 30 minutes of moderate aerobic exercise, five days a week. Aerobic exercise strengthens your heart, helps to moderate your blood pressure, improves your moods and the quality of your sleep. Aerobic exercise helps control your weight as well. A 150-pound individual, jogging at five miles per hour for one hour, burns approximately 584 calories. By comparison, the same individual would burn 657 calories in an hour exercising on a stepmill, a type of stairstepper that features the "escalator" type stairs.
References
- Mayo Clinic: Exercise For Weight Loss: Calories Burned in One Hour
- Canada.com; "The Vancouver Province"; Step Up to Shape Up: Stairmaster Great For Legs, Butt, Cardio Conditioning
- American College of Sports Medicine: Physical Activity & Public Heralth Guidelines
- My Optum Health: Step it up: Using a Stairclimber for Exercise
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