Stair Stepping Speeds
Stair stepper speed can range from as little as 74 steps per minute to as high as 174 steps per minute. The book “Climbing: Training for Peak Performance” defines 100 steps per minute as a “high cadence.” So a person who does not climb often should begin at less than 100 steps per minute.
If you’re like most people, you spend most of your time indoors. Stair-stepping is the most economical aerobic exercise for the vast majority of people, so it can also be the most economical workout. Your heart rate will increase, and your breathing rate increases as well.
Additionally, if you don’t take any breaks, your muscles will begin to tire, so you’ll have to take breaks. If you’re running for longer periods of time, however, you’ll need less frequent breaks, since your endurance will have improved.
Use Good Form
Don’t worry about how fast you move on your stair-stepper. Use the correct form to get the most from your workout and to help prevent injuries. Don’t slump forward in your chair. Keep your posture tall and erect, like a tree.
Look ahead, don’t look down and avoid looking to the sides. Your hips should be directly over your feet and your knees should be bent directly behind your toes. This will keep your shoulders and head in a more neutral position.
When pedaling in a standing position, make sure your steps are about six-and-a-half to eight inches tall. To maintain the flat pedal position, keep your knees slightly bent. If you want to make sure that you don’t hurt yourself while making the step up, don’t let the step go all the way down or completely up.
It will help you avoid an injury. You may remember, if you’ve ever seen The Karate Kid, that Daniel-san’s instructor, Mr. Miyagi, often demonstrates the “step” by showing us how he makes each step.
Selecting Your Speed
Don’t skip the step-up or step-down exercises; they help to keep your legs from straining too much when you climb. Work at a moderate pace for about three minutes. Increase your speed, which will increase your heart rate. Then maintain that intensity for another three minutes.
When you’re training or working out, listen to your body. If you start to feel fatigue, slow down or if you feel pain, stop and rest. If you want to work up a sweat without burning too many calories, go for a pace that lets you talk naturally but not sing while you breathe hard.
You should be working hard if you want to get results in a timely manner. You should also be speaking only a few words without stopping to breathe, because your heart will beat so fast that you’ll be able to speak only a few words at a time.
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Start your workouts with about five to ten minutes of moderate aerobic exercise to warm your muscles and lower your risk of injury. There’s no such thing as a bad time to get started working out. You can warm up on the stepper itself, by setting it at a low speed and moderate resistance level. End your workout with a five-minute cool down. This is a great way to help your body and mind recover. Keep moving along as fast as you can during your stair-stepping sessions and don’t let yourself ever touch the wall when you climb up or down the stairs. Your goal should be to keep your speed going, which will be much easier if you continue to move along quickly while maintaining balance. Be careful to keep the machine steady when using it, and be sure to place the safety switch in the off position, just as the manufacturer recommends. It’s a good idea to wear shoes with support to protect your feet, especially if you plan to do lots of stair-stepping.
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This is the ultimate fitness zone exercise stepper. It gives you an awesome workout that’s easy to do at home!
There are lots of things you can do to climb your mountain: training for peak performance, nutrition, equipment, and more. But, here’s a secret that every athlete should know:
This book will help you understand the importance of exercise, particularly the stair stepper/stair climber.
You have to use them right to climb stairs correctly. You can’t just jump onto a stair-climber and expect to go up and down it with ease.
EXRX.net – Stair Climber
MayoClinic.org: Exercise intensity — how to measure it
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5 Ways to Get a Crazy Good Stair-Climber Workout
The stair-climber machine is one of the most underrated pieces of gym equipment out there. Not only will it help you burn more calories and lose more fat, but it’s also a challenging and rewarding workout. You’ll feel the burn, gain muscle, and see results.
If you’re looking for a standard fitness equipment that’s going to help you get results fast then a stair-climber should be at the top of the list. If you’re looking for a good cardio machine to help you burn fat and build lean muscle, you’ll want to choose a model that has at least two resistance levels. This will allow you to switch between low and high resistance as needed.
There are many ways to take the next step. One never-ending step in front of another and taking the stairs to get your daily steps in is important for weight control and building a strong lower body, right? Yes. It’s best to look at your stair climber as if it were a pair of stairs. With proper technique, your body will move fluidly between the steps.
You can avoid wasting your time, and get better results by doing things in these five ways: 1. You’re the first person who ever said “I don’t know how I did that.
1. Focus on building lower-body muscle strength.
Stair-climbing is an effective way to get your body moving and tone your legs and buttocks. It’s also a good way to burn some calories, since you spend more time working your legs while climbing the stairs than on a treadmill or elliptical machine. The key is to keep your back upright and your core engaged so that your lower half will take the impact and stop the injury. Don’t hunch over to get the best results. (FYI, core strength is super important for your overall well-being.
The best way to increase your butt-muscle density is to land your foot on the step in such a way that you are targeting your butt-muscles, and not your thighs. This is the only way to guarantee that you are toning up your butt, and not your thighs. When climbing stairs, most people place their heels on the step rather than let them dangle off the edge, allowing more weight to transfer to their quads, but if you land with your heel on the step instead of letting it hang, you can shift more tone to your hamstrings, says physiologist Michele Olson, Ph.D. A soccer player must first land on the ball with the ball of the foot, then use the muscles on the front of the shins to push the foot forward, before targeting the quads. Skipping steps is one way to put the emphasis on the back of your legs. Physical therapist Grayson Wickham says that this position helps to correct asymmetry and increase joint mobility in the lower extremity. For real work on your glutes, you’ll have to skip every other stair as you walk up, says Olson. And when you stand up on the next step, press through your heel and squeeze your butt as hard as you can.
Stair-climbing machines are not substitutes for the treadmill or other forms of cardio, warns Perez, adding that while this equipment does target your legs and butt, it doesn’t replace traditional aerobic exercise like running, walking, swimming or biking. There are many benefits to the machine. It improves muscle endurance and burns calories, but you’ll still burn those calories as you lift your own bodyweight. You could be more like a power lifter, which isn’t the same as strength training. This type of training doesn’t build the muscle the way that traditional weightlifting exercises, like weighted squats, deadlifts, and lunges, will.
2. Use the stair-climber machine as an effective weight-loss tool.
Working out is not only about getting in shape. It’s about building a healthy lifestyle for the rest of your life. To stay healthy and look good all the time, you need to incorporate healthy, smart habits into your daily routine. A recent study shows that working larger muscle groups increases your metabolism and can burn up to two to three times as many calories at rest as if you just worked small muscle groups. So when you work large muscle groups, you are strengthening those muscles, but you are also strengthening and quickening your metabolism. A study done at the University of Florida found that stair-climbers are far more effective at raising the heart rate of individuals than running on a treadmill. Your body will also build more lean muscle mass when you exercise using a stair-climber than when you run on a treadmill.
If weight loss is your goal, a HIIT-style stair-climber workout will help you burn the most fat and calories in a short period of time. To increase the intensity, duration, and effectiveness of your workouts, try interval training. This type of training increases oxygen to the working muscles, which increases the afterburn effect, and causes your body to burn more calories post-workout. You don’t have to climb very far to make good progress. Another study in the British Journal of Sports Medicine found that one single two-minute bout of stair climbing (starting with one session of one minute and increasing to five) five days a week for eight weeks increased women’s cardio capacity by 17 percent. “It’s an anaerobic workout when you do it, but you’re also aerobically conditioning when you’re getting your heart rate up by walking up and down the stairs,” says Olson. Instead of relying on the preset “fat burning” or “weight loss” workouts that come on the treadmill, you can create your own interval exercise regimen by switching between inclines. Here are two HIIT workouts from Niren that are perfect for your first workout, whether you’re training for a race, or just getting back into shape after months away.
The best way to track your exercise performance is to use a heart rate monitor. The best method for estimating your rate of perceived exertion is to use the rating of perceived exertion (RPE).
Booty-Building Stair-Climber Workout
Perform 3 rounds of the following, with 2 minutes of rest in between, for a total of 30 minutes.
Slow climb at 3–4 RPE for 45 seconds.
You need to double step at 3–4 REPs for 25 seconds.
This video is part of a slow and gradual ramp up that will help you improve your endurance by 15% in 30 minutes.
sideways as fast as possible for 60 seconds. When you are doing the activity make sure to step sideways; do not step backwards or forwards.
Do this sprint for about 30 seconds, at a pace of 7-8 on the rating of perceived exertion (RPE) scale.
You need to make this quick climb to build endurance for the marathon.
Double step for 25 seconds.
Slow ascent for 45 seconds.
To walk properly, you need to move your feet, not your hips. When you walk, make sure your bodyweight is evenly distributed between both feet; avoid hopping or dragging the back foot.
Sprint for twenty-five seconds.
20-Minute “All-Directions” Stair-Climber Workout
Warm up for three minutes at 3–4 of your perceived exertion. Perform 5 sets of the intervals listed below, followed by a two-minute cooldown, for a total of 20 minutes.
You’re not alone if you haven’t already started working out, getting fit, and building a better body. However, starting now will help you reach your goals.
If you want to work your side-stepping, start by practicing side stepping left.
Sprint at 8-9 RPE for 30 seconds. C: Sprint at 9+ RPE for 30 seconds.
Side step right at 3-4 RPE for thirty seconds.
Sprint for 7 to 8 reps at around 50% of your 1 RM (your maximum, or best, weight) for 60 seconds.
3. Do a stair-climber workout for recovery.
The stair-climber machine is a great option if you have back pain and can’t use a treadmill. It uses a small amount of lower-body strength, which is why it’s a great alternative to other exercises that work the entire body. In fact, research published in the Journal of Rehabilitation Research and Development showed that it was a useful tool to relieve low-back pain, partially because it’s so effective at activating the glute muscles, which takes pressure off your back. (Weak glutes are the catalyst to a host of body troubles, including piriformis syndrome and dead butt syndrome.) The injury-prevention exception: The stair climber can be tough on your knees, so it’s not the best option if you have pre-existing knee joint issues, says Niren.
4. Climb to improve posture.
If you’re already inclined to lean forward when walking up stairs, then chances are, you’ll end up with the same bad posture and form while performing the stair climber exercise. That’s not doing your body any favors. Instead, focus on sitting back in your seat and lifting your knees towards your chest as you climb. Your core is so important that it could stop you from engaging it properly while you’re standing or sitting outside of the gym. If you don’t engage it, it can make your posture worse, says Wickham. If you don’t have to use the handrails at all times, it’s okay to not use them. You should never press or push down on them with your full bodyweight, and you can stand up on the platform.
Your posture on the machine matters as much as how heavy or how far you grip the handles. Even though you’re using a light grip, if you don’t keep your back straight and your shoulders relaxed, it’s possible you could fall off the machine and injure yourself. If you’ve been suffering from chronic back pain, it’s time to take action to protect yourself against future problems. This easy, effective exercise will help you improve your core strength and help you avoid future back pain. If you are looking for ways to boost your daily activities, Dr. Niren Nanavaty has some great tips. His book, “The Perfect Core,” is a must read for anyone who wants to get in shape.
5. Do a stair-climber workout if you’re sick of the elliptical.
I’ll let the experts talk about the best cardio machines for weight loss. But while you’re waiting for those experts to weigh in, consider that there’s nothing wrong with selecting a machine you like best. Elliptical burnout is a real issue that causes real injury. People who want to burn off extra calories need to switch up their workout routines to prevent injuries. And if you want to get in shape or improve your functional fitness, this is the program for you. It’s a great way to improve your functional movement because most of us are walking up and down stairs every day—so you may as well get the same benefits as a serious athlete. Don’t make the mistake of thinking that walking the treadmill is boring or ineffective; instead, think of it as a good way to warm up before a longer workout, or even to cool off after one! It’s the most convenient piece of cardio equipment you can have in your home, so you’ll never be without it. There are lots of places to start, and this book is one of the best places to start. Watch Chris Powell on the show “Extreme Weight Loss” as he helps his contestants lose weight. These two programs can help you get fit and build up your endurance and stamina.
Staircase Workout (on a regular set of immobile stairs)
Complete a dynamic warm-up for one minute each of high knees, butt kicks, and side shuffles on flat ground. Then, go for 30 minutes at a brisk walk and 10 minutes of static stretches.
Bear crawl slowly up the stairs, then walk down for three minutes. Start on the ground in a plank position with your hands on the first step. Walk to the left foot, step up one stair, then move the right foot up a step.
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If you’re a newbie, start at the bottom of the stairs. As you climb the stairs, gradually increase your speed as you get closer to the top. Once you reach the top, continue to walk or jog down for safety. There are few things in life that I enjoy more than reading. Reading books is a favorite pastime of mine. And it is no surprise that I’ve read just about every book in print.
Take a short break and hydrate for a minute.
Do 5 burpees on a flat surface, then run up a flight of stairs and come back down as quickly as possible. Repeat as many times as possible for 30 minutes.
Take a break for 1 minute.
Start by doing ten triceps dips. Sit on first step, heels on ground, palms flat and lean forward until the backs of your hands touch your thighs. This is one exercise that will help improve your stamina while doing more things in less time. If you are a beginner, try this exercise slowly and see how it feels. If you already do these exercises, then it’s time to speed it up! Repeat the dip-sprint combo as many times as possible in 3 minutes.
Take a break for about 30 seconds.
This is a great way to warm up and get ready for an important event. First, jump from step to step on the floor, then walk or slowly jog down. This video should be seen by everyone who wants to improve their health and fitness.
Walking on flat ground is a good way to cool down. Walk for 5 minutes to cool down.
Stair-Climber Circuit Workout
Work up to a moderate-intensity cardio workout for about three minutes then immediately transition to low-intensity cardio for another three minutes. Then complete one round of the following for 30 minutes.
off machine and do dynamic stretches for 1 minute each of high knees, butt kicks, and side shuffles. Each stretch should be done for 30 seconds.
Begin at a comfortable pace and gradually increase your speed for 20 seconds per minute. When you can hold this pace for 2 minutes, move up to harder steps.
Add two minutes to your interval workout by increasing your pace to RPE 8. You may have to release your grip on the railings if you can safely balance, but it’s not the end of the world if you need to cling on.
If you are doing this exercise correctly, then, after 1 minute, the workout will be done, your body will be at a moderate level, and your heart rate will be near 60 BPM.
Don’t skip steps! As you climb a set of stairs for 2 minutes at an RPE of 9, you’re burning about 40 calories. If you can safely balance, or can hold on lightly, let go of the handrail or grab a light grip.
To return to moderate walking, you must walk in single-step, take a few steps every 2-3 minutes, but do not skip steps and hold handrails for 3 minutes. You must let go of handrails and pump arms if you can stand.
Perform a 3-3-3-3-5 press for 1 minute at RPE 11.
Return to a moderate workout, holding the handrails for 1 minute at RPE 6.
The pace has increased, so your goal is to skip 5 steps for 10 seconds, and then increase your pace for two minutes at RPE 9, skipping a step as you climb for 2 minutes. Let go of the handrails. You can’t safely balance or hold on to them, so be careful.
Recover to a moderate level, holding the handrails for 1 minute at RPE 6.
1. Holding handrails, alternate one minute at a near all-out level and one minute at a moderate level at RPE of 2.5 and Do this for 30 seconds.
Take this time to cool down. You may do jumping jacks or side to side, or try walking in place for a minute. Reduce the difficulty by 1 after 1 minute.
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