A StairMaster is a cardiovascular machine that contains a small, revolving staircase. Any form of cardiovascular exercise is performed in a steady motion for an extended period of time. According to the American Heart Association, regular physical activity helps lower blood pressure, reduces high triglycerides and decreases the risk for diabetes. From an aesthetic standpoint, the StairMaster also has a positive impact on the look of your legs and butt.
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Working out on the StairMaster causes you to burn calories, which in turn causes weight loss. Because spot reduction is not possible, this weight loss will be seen throughout your whole body. If you happen to have an excessive amount of fat on your butt and legs, the StairMaster will help you slim these areas down. The caloric expenditure from the StairMaster is the result of repetitive movement and gained muscle. Muscle is metabolically active tissue which causes you to burn more calories while at rest. Even if you gain a single lb. of muscle, you can burn an additional 30 to 50 calories a day according the the University of Michigan Health System. This can in turn affect your entire body.
Action of the Machine
When you exercise on the StairMaster, you constantly walk up the revolving stairs. This causes you to activate the hip, knee and ankle joints, leading to a high amount of muscle recruitment. As you progressively move up and down, the quadriceps, hamstrings, buttocks and calves all get worked. The quads are on the front of the thighs, the hamstrings are on the back of the thighs and the calves are on the lower back legs below the knees.
When you use the StairMaster, it is important to execute proper form. Otherwise, the benefits that you expect to see with your legs and butt will be compromised. The handrail that runs along the top edge of the machine is there for balance only. After starting your workout, place your hands lightly on the handrail, look forward at all times and keep your shoulders broad. The last thing you want to do is lean on the handrails. This will take work away from your legs and butt.
The StairMaster comes equipped with a speed control to make your stepping faster or slower. This can be used to increase the work on your cardiovascular system, but you need to make another adjustment to increase the work on your legs and butt. Instead of stepping up every step, skip one so you step every two steps.. You do not need to increase the speed when you do this.