A stair climber is an aerobic machine that simulates the experience of climbing flights of stairs -- you alternate stepping up and down on two pedals. Gym stair climbers have full electronic consoles with built-in programs and intensity options. To get the most out of your stair climber workout, use correct form and know-how to use all the features of the machine.
Posture
Stand upright on the stair climber machine. Do not lean forward or back. Look straight ahead and keep your neck aligned with your spine. If you look down to read, the American College of Sports Medicine recommends relaxing your neck in a neutral position every few minutes.
Maintain proper posture when using the stair climber. Relax your shoulders down and back; do not allow them to rise up toward your ears.
Execution
Stair climbers offer a lower-body aerobic workout; there is no upper-body component. Push down on one pedal and allow the other pedal to rise. Continue in a smooth, non-jerky motion. Do not allow the pedals to hit the bottom of the machine or the top limit of the step movement. Keep the pedals centered in the middle of the stride height.
Most stair climbers have stationary handles. Hold the handles lightly for balance; do not lean on the handles as this reduces the effectiveness of the workout.
Intensity
Know the intensity options on the machine you are using. Most stair climbers have varying levels of resistance that you can adjust with the control buttons on the console. Learn how to adjust the resistance and how many levels of resistance are available. You also can adjust your intensity by changing your stepping speed and stepping height. Know the height limits for the pedals and adjust your stepping stride within these levels.
Features
The features of each stair climber brand and model vary slightly. Before you use a gym stair climber, familiarize yourself with the built-in programs. Many stair climbers automatically adjust the stepping resistance for you. Know how to override the program selections if the workout is too easy or difficult. Learn how to use manual mode and create a program yourself. Use the preset programs and features to add variety to your workout, changing the duration and intensity of your sessions frequently.
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