The Stairmaster company makes a broad range of fitness products. In 1986, the company launched the StairMaster 4000PT, which simulates real-world stair climbing. Using this exercise machine, a similar product or actual stairs offers you many health benefits. Learning about these benefits can help you make wise choices each day.
Stairmaster makes a stair-stepping machine and a stepmill that nicely simulate climbing real-world stairs. This machine offers you many ways to improve your health. These benefits include improved cholesterol scores, enhanced fitness and weight loss, according to December 2015 report in the European Health Psychologist.
Use Stairs to Lose Weight
The obesity epidemic has led to increased interest in exercise equipment designed to help you lose weight. A February 2013 review in Rehabilitation Psychology stated that simply climbing two flights of stairs each day will cause you to lose about 6 pounds a year. That's because climbing stairs burns about 10 calories a minute. The authors noted that climbing stairs lowers your risk of getting lung cancer or having a stroke. It even increases your expected lifespan.
Stairmaster's products can help you reap this benefit of climbing stairs. An article from the Arthritis Foundation offers you some useful tips on using Stairmaster's stair-stepping machines. The author recommends keeping a solid posture and having your abdominal muscles engaged during use.
You easily can meet these criteria by maintaining a light grip on the handrails without leaning on them. The author also encourages you to make slow, steady progress and gradually increase the duration and intensity of your Stairmaster workout.
Stairmaster and Stairs for Fitness
Many people want to get fit to better enjoy their leisure activities. Climbing stairs can help you reach this goal too. The authors of a February 2017 article in Medicine and Science in Sports and Exercise tested 31 healthy women and showed that doing just a few minutes of stairs each week increased fitness by about 10 percent in 42 days.
These researchers found positive effects comparable to high-intensity cycling. Yet climbing stairs has the bigger impact on bone mineral density, according to a December 2018 review in BioMed Research International.
Researchers can also use stairs to measure your fitness. An August 2016 paper in the journal Health reports on 29 women and men who were assessed during a 100-stair climb. The results indicated that this simple test provided a reliable indicator of physical fitness.
Interestingly, the overall fitness of firefighters and trainees is often determined using a Stairmaster stepmill. An April 2019 article in the Journal of Occupational Medicine and Toxicology nicely illustrates such use in 13 healthy adults enrolled in firefighting school.
Use Stairs to Improve Cholesterol
The increased prevalence of obesity means that more people have increased levels of low-density lipoprotein (LDL) cholesterol. Increases in this health biomarker put you at risk for having a heart attack or stroke. People have thus looked for ways to quickly decrease this type of bad cholesterol. In addition to changing your diet, doing regular exercise like climbing stairs can help you decrease your LDL cholesterol.
An October 2015 paper in the European Journal of Clinical Investigation reports on a clever intervention to document this potent effect. These researchers simply had 67 hospital employees use the stairs instead of taking the elevator each day. Compared to baseline, this intervention caused nearly a 6 percent decrease in the participants' LDL cholesterol. It also increased their aerobic fitness.
Finally, climbing the stairs each day lowered their circulating levels of proprotein convertase subtilisin/kexin type 9, PCSK9. Your body uses this biomarker to keep your lipoproteins balanced.
- Stairmaster: "Home of HIIT"
- European Health Psychologist: "Home and Laboratory Based Stair-Climbing Interventions Have Equivalent Training Effects"
- Rehabilitation Psychology: "Boosting Workplace Stair Utilization"
- Medicine and Science in Sports and Exercise: "Brief Intense Stair Climbing Improves Cardiorespiratory Fitness"
- BioMed Research International: "Effectiveness of Physical Exercise on Bone Density in Osteoporotic Patients"
- Health: "Practical Use of Stairs to Assess Fitness, Prescribe and Perform Physical Activity Training"
- Journal of Occupational Medicine and Toxicology: "Examining a Novel Firefighter Exercise Training Program on Simulated Fire Ground Test Performance, Cardiorespiratory Endurance, and Strength"
- European Journal of Clinical Investigation: "Stairs Instead of Elevators at the Workplace Decreases PCSK9 Levels in a Healthy Population"
- Arthritis Foundation: "Your Exercise Solution: Stair Stepper"