If you enjoy climbing stairs, improving your endurance and increasing your weight loss, the StairMaster exercise machine is the workout for you. A StairMaster mimics stair climbing without the impact. You feet never leave the steps so you reduce the amount of impact to your hips, knees and ankles. The StairMaster's pedals lower in response to your downward push and raise as you remove the pressure from the pedal. You control the tension on the pedals by using the computer attached to the machine. As your skill improves, lessen to the tension to speed up your steps and further increase your heart rate.
Step 1
Wear supportive, athletic shoes when using a StairMaster exercise machine. Place one foot at a time onto the pedals of the StairMaster. Allow the pedals to sink to the floor.
Step 2
Press the manual button on the StairMaster's computer and then push enter to choose a workout program that allows you to control the pedal tension.
Step 3
Enter your weight in pounds and then enter your step rate. Select a step rate between 26 and 174 steps per minute. Choose a lower number for slower steps and more tension on the pedals.
Step 4
Enter your workout duration. Press the corresponding numbers for every minute you want to work out. Press enter to begin your session.
Step 5
Shift your weight onto your left foot. Bend your right knee. Keep your right foot on the pedal and lift up your right foot until the pedal reaches the highest position.
Step 6
Shift your weight onto your right foot and feel the right pedal begin to lower. Bend your left knee. Keep your left foot on the pedal and lift up your left foot until the pedal reaches the highest position.
Step 7
Quickly shift your weight onto your left foot and lift up your right foot before the pedal sinks below the halfway point. Quickly shift your weight onto your right foot as the left pedal begins to lower. Lift up your left foot before the pedal sinks below the halfway point.
Step 8
Continue to alternate steps quickly. Aim to keep the pedals between the top and midway positions.
Tips and Warnings
- Keep the exercise in your lower body and avoid holding onto the hand rails, unless you require holding on for balance.
- If you have never used a StairMaster, begin with a small amount of time such as 10 minutes. Increase your workout time by 20 percent during your next workout to improve your endurance. If you first StairMaster workout is 10 minutes, your next workout lasts for 12 minutes. Take a day of rest in between workouts to allow time for muscle recovery.
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