Stair trainer - stepper workout for weight loss

The stepper is a piece of exercise equipment that many people underestimate and often bypass in the gym. But we know that equipment is never just standing around. So why do you need a stepper, because you can walk on the street? What if we told you that it gives your body a very valuable cardio workout and that’s just one of its many benefits. We asked a fitness trainer how and why to exercise on this equipment.

top trainer of the World Class network of fitness studios

“The effectiveness of the stepper in weight loss is exactly the same as on any other cardio exercise machine. The only difference is that you don’t need to go anywhere to exercise, as it is at your fingertips and you can use it at any time and spend calories”.

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What is a stepper?

It is, as we have already found out, a cardio exercise machine, but this information is not enough for those who can not decide whether to exercise on it or not. And, although all its modifications differ significantly from each other, one thing always remains the same: it is pedals, as, for example, in a car. Two small platforms where you put your feet.

The exercise technique is something between pedaling, like on a bicycle, and walking. It looks and sounds as simple as possible, but in reality it is the same. Absolutely everyone can try to perform the exercise on a stepper. One important question remains unanswered: why should you train on it, if everything is so easy?

What are the different types of steppers?

Before we move on to the question of the benefits of training on a stepper, let’s understand what kinds of steppers they are. The world of sports equipment is diverse, so choosing the right exercise machine or even its type is already 50% of success.

Mechanical steppers

In the main classification there are only two types, one of them is mechanical. Such projectiles are the most popular for home use, since they do not require a lot of expenses. They have two hydraulic cylinders. They are compressed and uncompressed as the pedals are pressed. These steppers are very compact and quiet.

Electromagnetic steppers

Already have a modern control panel. They differ mainly in the presence of additional functions. It is arranged as follows: the pedals have magnetic resistance, which in a good sense “interferes” with the exercise. It’s also no secret that modern panels on exercise machines open up a lot of possibilities for athletes, such as, for example, tracking heart rate and distance traveled, adjusting the resistance of the pedals, calculating the speed you tried to keep on this or that interval.

The problem is that, despite all the obvious advantages in comparison with mechanical models, electromagnetic steppers are many times more expensive, and this is not an exaggeration, so they can often afford them only gyms. And the second disadvantage – large dimensions, the electromagnetic type will not stand in every apartment.

Stepper with espanders

Almost as compact as the mini stepper, but with rope expanders attached to the pedals. A very convenient modification. You can pump your legs and arms at the same time.

Stair stepper

The most modern and non-compact of all presented in the list. It looks like a real escalator, have you ever climbed it in the subway against the traffic? Here is something similar, but this option is, of course, exclusively for gym workouts.

Balancing stepper

In this modification, the pedals do not imitate walking, they wobble left-right, forcing you to seek balance. A very useful exercise machine, but it is used for a completely different purpose than all other steppers.

Elliptical stepper

Another common type of exercise machine that you are unlikely to see in anyone’s home, more likely in a gym. It consists of pedals, as well as vertically arranged handrails. The main difference from the classic stepper is that it imitates not classical walking, but rather skiing. Due to the handrails and the mechanics of movement, exercising on this equipment is very easy, while the load on the joints is practically eliminated.

Which stepper to choose?

Here, as with the purchase of any equipment, you need to understand the purpose. Why are you buying a stepper, where do you want to store it, how much should it weigh? All these questions must first be answered, and then make a decision to buy. For example, if you have very little space in your apartment, we recommend you to pay attention to a mechanical stepper, consisting solely of pedals, which is about the size of a scale. The more equipped the machine is, the more space it will need.

Another question is what you want – for example, to track your results. For those who are just looking for an occasional workout, a mini stepper will serve perfectly, but if you are buying a machine for a serious task, the minimum equipment will not do. So, here are the criteria that will determine which stepper to buy:

price;
dimensions;
additional equipment (expanders, rotating handle);
training programs;
weight of the stepper.

What muscles does the stepper train?

Ekaterina Kravchenko: “The main task of a stepper is cardio training. It doesn’t train muscles much, rather it helps to finish in everyday activity.”

Here is the list of muscles that the stepper engages:

gluteal muscles;
flexors and extensors of the hips and lower leg;
the front of the thigh;
the back of the thigh;
lower leg muscles.

And yet this exercise machine will not give you the power load that you may be expecting from it. It’s a different story here. If you, for example, lay all your weekend watching TV series, stepper will perfectly cope with the missing activity, let it be 10 thousand steps. You’ll say, “But this is where your legs work. Yes, they do, but don’t expect incredible muscle growth. With the help of this equipment you can keep yourself in shape, your legs will be slim and trim, but no more than that.

Who should not exercise on a stepper?

Stepper has practically no contraindications, but, as before any training (strength or cardio), you need to warm up, so that there are no problems with the knee joints or ankles.

And one more thing about the technique of working on the machine: be sure to press the pedal with the whole foot, not the toe. Keep this foot position while walking, do not lift your heels up. The pedals should move smoothly, do not make sudden movements.

Important point: in no case overload yourself on the first training sessions. Despite the minimal load, compared to strength training, in the initial stages, the muscles may begin to ache.

What training plan to choose?

You need a sensible approach. Increase the load gradually, start with 10 minutes and gradually increase to 30 on a daily basis. If you have not done sports for a long time, this will be enough. For the first week, exercise every other day or two to give your muscles time to recover. If you want to lose weight, you’ll have to get into the habit of working on the stepper. And when you get used to it, you can work out four or five days a week.

The mini version of this exercise machine will fit, perhaps, in any apartment, and it is inexpensive, so it is unlikely that the purchase will be a big problem. While exercising, you can listen to music, watch a movie, solve some issues on the phone, in general, there are a lot of options. Try to keep an eye on your heart rate, keep it within 100-130 beats per minute. Take breaks when it exceeds the permissible values. And if this happens on a regular basis, consult a doctor.

Remember that for dramatic changes you need to start eating right and in general lead a healthy lifestyle, as banal as it may sound.