The StairMaster is used in place of an actual set of steps, or multiple sets of steps. It either has a small revolving staircase or pedals that move up and down. Either version you choose exercises your hamstrings and also burns calories efficiently. The hamstrings, considered major muscles in the lower body, sit on the back of your thighs.
Main Function of StairMaster
Stepping on the StairMaster is a low-impact form of cardiovascular exercise. This type of training is best known for its ability to promote weight loss. A 180-lb. person, for example, burns about 630 calories in 60 minutes stepping at a moderate pace. Aside from the caloric expenditure, you have to activate your hamstrings every time you push down on a step.
Muscle Definition
You are limited with resistance when it comes to StairMaster workouts. The type with the pedals that move up and down is known as the StairClimber. This version allows you to increase the resistance, which causes you to use more effort to push down. The type with a revolving set of steps is known as the StepMill. This version has only a speed adjustment. With both machines, you adequately work your hamstrings, but you will not make them bigger. You may, however, improve your muscle definition and make your hamstrings look leaner.
Function of Hamstrings
The hamstrings have three components: the biceps femoris, semitendinosus and semimembranosus. This muscle group functions to extend the hip and flex the knee. Hip extension takes place when you move your thigh backward. Knee flexion occurs when you bend your knee and move your heel toward your butt. Both of these actions occur while using the StairMaster.
Other Muscles Targeted
The front of the thigh has a large four-part muscle known as the quadriceps. This muscle group gets worked when you perform hip flexion and knee extension. Hip flexion occurs when you move your thigh toward your stomach. Knee extension happens when you straighten your leg. The glutes sit on the posterior side of your body. They get activated when you extend your hips, in similar fashion to the hamstrings. The calves contain two parts: the gastrocnemius and soleus. Both parts reside on the back of your lower leg, and they get worked when you plantar flex your foot. Plantar flexion occurs when you bend your ankle and point your foot down.
Form Pointers
To achieve the best results on a StairMaster, pay attention to your form. Slouching forward while stepping will take work away from your hamstrings and also lead to muscle imbalances. Always look straight ahead, keep your shoulders lifted and only apply light pressure on the handrails for balance.
Additional Benefits
Cardio strengthens your heart and lungs. It also improves your aerobic capacity. With a higher aerobic capacity, you can work out for a longer time without becoming winded.
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