You can change the intensity of a workout with the stair stepper controls.
Stair steppers are an effective aid to cardiovascular fitness. They simulate the motion of climbing flights of stairs, which is a vigorous activity that works the glutes, quadriceps, hamstrings and calf muscles. The constant movement provides an aerobic workout that gets your heart and lungs pumping. A 30-minute stair stepper workout burns from 180 to 266 calories, depending on your weight. The best stepper workout will get your heart rate to 70 to 80 percent of your maximum heart rate.
Use Proper Technique
To get the best possible workout when using the stair stepper, do not support your body weight on the handlebars or side rails. This allows you to target the glutes and hamstrings, and carrying your own body weight makes you work harder. The added intensity leads to more calories burned and a more effective cardiovascular workout. Allow the steps to go as far down as possible so your muscles are worked with the fullest range of motion.
Adjust Resistance and Workout Intensity
The resistance level of a stair stepper can be controlled to adjust the difficulty of your workout. A low resistance allows you to step at a faster rate, which helps develop muscular endurance, while higher resistance helps build strength in the lower body. Moderate resistance gives a good cardio workout, which will require 70 to 80 percent of your maximum heart rate. A high intensity workout should keep your over 80 percent of your maximum heart rate.
Follow Workout Guidelines
Warm up and stretch prior to doing any exercise. Maintain a smooth rhythm with deep steps, unless you are just beginning a fitness regime when you can use medium steps. Keep your back straight and use your hands for balance if required, but do not push down. Beginners can start with just six to 12 minutes at an easy resistance level, building up to 20 to 30 minutes. Gradually increase resistance as you become fitter. Take a water bottle to keep hydrated for sessions over 10 minutes. After your stepper session, spend a few minutes stretching your calf and thigh muscles.
Mix It Up
Just like any exercise, you'll get the best results if you incorporate variety into your workout. Consider adding intervals to your stair routine. Do that by finding the level that feels challenging but sustainable for you. Up the level by 1 to push your intensity for one to two minutes, then lower down 2 to recover, and repeat for the rest of your workout.
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