Stepper training guide

To train properly on a stepper and to benefit from the benefits of your sessions at home or in the gym, it is useful to benefit from essential advice for better use in order to preserve your health capital.

Whatever your goal: to be in shape, to refine your figure, to relieve stress, the stepper can meet your expectations, it is an ideal device for cardiovascular training. It allows you to reproduce the climb of the stairs by adopting different running techniques, and tone your muscles or work your cardiac and respiratory capacity.

Tips for the correct use of the stepper
Tips for proper use of the treadmill
Consult your doctor beforehand in order to avoid any contraindications or injuries, the joints of the lower limbs and the spine are stressed.

Invest in a treadmill that meets your expectations.

Use suitable shoes to avoid any risk of injury.

Set a specific goal!
Train in a suitable place: space, lighting, ventilation, ventilation.

Equip yourself with a heart rate monitor if your stepper does not allow you to record your heart rate, this will allow you to control and regulate your training without straining unnecessarily.

Be available for your training, make time for yourself!

What muscles are used when using the stepper?
The heart is trained.

The stepper mainly allows you to work the muscles of the thighs, buttocks, calves, abdominals, and lumbar muscles. This effort will make it possible to strengthen and tone the agonist and antagonist muscles and the stabilizing muscles. The lower body is more stressed than the upper during training.

Continuous or interval trainingThe thigh muscles:
The quadriceps and hamstrings are used alternately during the race. The quadriceps are the muscles located on the front of the thigh, they are very large muscles. They allow you to extend the leg on the thigh.

The hamstrings are the muscles located at the back, they are the antagonists of the quadriceps, that is to say, they have an action opposite to the latter. They allow you to flex the leg on the thigh.

Abdominal muscles:
The abdominal muscles (rectus, obliques, transverse) are involved during the race by sheathing the abdominal region.

Continuous or interval trainingCalf muscles:
They are called upon. If you work in incline you will have better muscle recruitment, your calves will be more stretched.

The
gluteal muscles: The glutes and particularly the gluteus maximus are called upon.

The lumbar muscles:
They play a sheathing and stabilizing role during ascent and descent.

The work of all of these muscles will result in more tone, more firmness and shape, in any case you will not develop your muscles in volume.

The result will be rather visible on your silhouette.

Stepper training
Contraindications:
Be careful when using the treadmill if joint and / or muscle problems have been diagnosed, especially in the back, knees and ankles.

Where appropriate, it is best to use a device such as the elliptical trainer which allows smoother movement with a lighter impact on the joints of the lower limbs.

The duration, the frequency of the training:
They are variable according to its objective, its age, its state of form, its progress, and its results. The working time is not standard, it is important to adapt it to his ability to recover and to his available time.

The frequency of 3 training sessions per week of 30 to 45 minutes seems a good compromise.

1.Start with the stepper:

Warm-up:
Start your session slowly, then gradually increase the speed.
Each training session must include a warm-up phase of 5 minutes, this duration can increase with the age of the user.

Progressive work:
In intensity and duration.
Start your session once or twice a week for 10 minutes, and increase the duration and intensity gradually.
To avoid any risk of injury, end your training with a return to calm, decrease your pace.

Stretch:
Practice some stretching exercises on the muscles used during training at the end of the session
Control your heart rate
Remember to hydrate

Continuous or interval training
2.You already practice a physical or cardio-training activity:

Warming up:
Start your session slowly, then gradually increase your pace.

Progressive work:
In intensity and duration.
Perform 2 to 3 sessions per week and this for 15 minutes. Depending on your progress and your recovery, you will increase your speed and the time of your training according to the goal you have set for yourself and which must be achievable.

Increase the resistance of the stepper after the warm-up. By respecting his advice, you will improve your circulation allowing better vascularization of the muscles and you will ensure better progress during your session.

The minimum or maximum duration of training remains personal, it adapts according to the age, the objective and the motivation of each one, 2 to 3 training sessions of 30 to 45 minutes per week are often practiced.

Adopt a good posture: your back should be straight and forward, avoid leaning on the top of your stepper or looking at your feet.

Training instructions
– Control your heart rate
– Remember to hydrate
– Practice some stretching exercises at the end of the session
– Look forward. Do not turn around in any case,
– Do not look at the tread,
– Consistency is a guarantee of results, train for a period of at least 3 months.
– Make a schedule, noted the calories you consumed, your training time
– Adapt the resistance of your bike to reach the appropriate heart rates.
– Do not force yourself, you must never hurt yourself.
– Stop in case of doubt or discomfort.
– You must modify the duration of the exercises and the intensity according to your form and your objectives

3.The Stepper to be in shape, endurance:

Cardiovascular training carried out on a stepper stimulates the circulation of the blood and strengthens the efficiency of the heart . This allows you to gain endurance, fight fatigue and work your breath. Regular exercise helps stress the joints and maintain or maintain good flexibility.

cardiac frequencyThere is no point in going fast but rather increasing the duration of your session!

If your goal is: Getting back into shape, improving your physical condition, straining your cardiovascular system: running 30 to 45 minutes 2 to 3 times a week is sufficient.

4.The stepper to lose weight:

It is advisable to practice the stepper to meet a weight loss goal. By increasing your basic metabolism and your tone while burning calories, you will change your figure! Fat burning is possible by respecting a particular heart rate.

Sessions at a slow frequency continuously or in intervals of 45 to 60 minutes will be effective!

To burn fat:
– work over time and with a low intensity
– Burning fat more effectively using the fractional is a method that has been proven.

In all cases know that lipolysis occurs between 30 to 40 minutes of training.

– Check your heart rate regularly
– Prefer training sessions twice a week of a minimum of 45 minutes than 3 sessions of 30 minutes duration.
– Space the sessions of at least one day in order to give the muscle time to recover.

The muscles used gain muscle tone without increasing volume. There is no point in going fast, rather increase the duration of your session!

cardiac frequencyThe practice of the stepper allows:

To burn calories. Muscle toning without increasing volume. There is no point in going quickly to increase the duration of your session instead!

To lose weight, the advice is generally the same as for endurance, it is necessary to run for a long time, the calorie expenditure will be important.

This therefore creates a greater calorie deficit, which will therefore be more effective for weight loss.

To burn fat, work over time and at low intensity!

The different types of training
A. Continuous training
This is the type of training most often performed. It remains the best way to build up a good endurance during the efforts, interesting to fight against the stress, the overweight and remains interesting for the practice of other physical activities.

Course of a session
1- Warm up at low intensity (10 minutes)
2- Your session should run at a constant pace for at least 25 minutes
3- Slow down for 10 minutes to return to a calmer pace before the end of session

B. Interval Training
This training is no longer regular, it is an alternation of work and recovery, which helps to improve endurance.

Continuous or interval trainingThis method is of interest in improving performance. 3 sessions of 1 hour to 1:30 per week can be performed.

If you are tired or if you feel joint or muscle pain, consult a doctor or reduce the frequency of your training in case of persistent pain it is better to interrupt your sessions …

Training instructions
– Control your heart rate
– Remember to hydrate yourself
– Do some stretching exercises at the end of the session
– Look forward. Do not turn around in any case,
– Do not look at the tread,
– Consistency is a guarantee of results, train for a period of at least 3 months.
– Make a schedule, noted the calories you consumed, your training time
– Adapt the resistance of your bike to reach the appropriate heart rates.
– Do not force yourself, you must never hurt yourself.
– Stop in case of doubt or discomfort.
– You must modify the duration of the exercises and the intensity according to your form and your objectives.

But be careful, in this case, don’t forget that other techniques will allow you to enhance your training!

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