A stair climber is an exercise machine that simulates walking up steps. In fact, it is an actual set of steps that move around in a steady motion while you walk on them. Using this machine gives you an adequate workout without feeling the effects of impact. As an added bonus, the climber can help you sculpt slimmer legs. Be aware that this is dependent on certain factors.
Training Type
Walking on a stair climber for an extended period of time is a form of cardiovascular exercise. This repetitive motion causes you to burn calories and reduce fat throughout your entire body. This is why it makes your legs slimmer.
Length of Exercise Bouts
Stepping on a stair climber is only going to be effective at reducing the size of your legs if you exercise long enough and often enough. The American College of Sports Medicine recommends 60 to 90 minutes of exercise performed five days a week for weight loss. This does not need to be done all at once. If you have a busy schedule for example, step two or three times a day to accumulate your time. Multiple bouts of exercise performed throughout the day is just as beneficial as doing long bouts.
Effect of Muscle Gain
Whenever you add muscle to your body, your resting metabolic rate naturally increases. A Stair climber works the glutes, quadriceps, hamstrings, hip flexors, abs and calves all at the same time. You will not gain a lot of size on the machine, but every bit of added muscle helps raise your resting metabolism which further promotes slim legs. To increase the effect on your muscles, step every two steps.
Training Intensity
Working out at a steady pace helps burn fat, but you can increase your caloric expenditure by doing interval training. Begin your workouts with a light warmup for five to 10 minutes. This will slowly raise your core body temperature and get your muscles loosened up. Then step at a fast pace for 20 seconds. Reduce your intensity to light for 40 seconds and continue to alternate back and forth for the rest of your workout. These time frames are just examples. The most important thing is that you follow a 1-to-2 ratio of high to low intensity.
Proper Form While Stepping
Proper form is important when it comes to achieving adequate leg-slimming results. The stair climber comes equipped with a handrail at the top of the machine. A common mistake is made when an exerciser places his hands on this handrail and leans all of his weight down while stepping. This will not only take work away from your body, but it will also cause muscle imbalances. Only apply light pressure on the handrail, keep your shoulders back and look straight ahead at all times.
Diet
Exercise is only part of the weight loss solution. If you use the stair climber every day, but eat a high amount of calories, you will not lose leg weight. The best approach to take is to cut back on your calories and only eat foods that have a high nutrient content. A daily reduction below your normal, needed caloric intake of 500 to 1,000 calories will promote about 1 to 2 lbs. of weight loss a week.
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