Walking, including walking up stairs, is one of the oldest forms of physical activity and one of the most accessible. People of almost all ages can do it for their health; it is recommended even for those who, for example, cannot run. Exercises on a stepper can successfully replace it.
And if such a simulator “settles” in your apartment, training is not canceled either because of the weather or because of an inconvenient schedule in the fitness room. We’ll tell you what benefits you’ll get and who should avoid step loads right now.
What is a simulator?
The principle behind the operation of this cardio exercise machine, unlike an exercise bike, is simple: alternate steps on the pedals of a lever mechanism, simulating climbing up the steps of a staircase.
With any design of a stepper (it can be with a mechanical or electromagnetic loading system, with dependent or independent pedal stroke, and differ in type, size, design, set of functions), its task is to strengthen the muscles . Primarily the legs and buttocks, although various modifications provide a variety of exercise options. For example:
- The classic and its smaller version - the mini-stepper - are aimed at strengthening and pumping the lower limbs and gluteal muscles, however, when training on such cardio using dumbbells, you can involve the arms and upper body in the work;
- With resistance bands attached to elastic bands, it helps to engage muscle groups in the upper body;
- The rotary stepper is equipped with a rotating handle for turning the body simultaneously with steps, due to which not only the legs are worked, but also the waist, back, and abs; the balancing stepper develops coordination by constantly moving the body’s center of gravity from foot to foot, loading the abs and legs;
- Elliptical - a symbiosis of a stepper, an exercise bike and a treadmill - pumps up all the muscles of the body;
- Children's is designed to attract children's attention to sports from the age of 4 and help their general physical development.
- Balancing stepper. Classes on it resemble an energetic dance
Note:
- PHOTO of girls before and after stepper classes
- How to choose a stepper - 9 best options
What is a stepper: types
There are many exercise machines that are designed for independent training, but it is the stepper that should be in every home. This is a walking equipment from the cardio category that imitates a person climbing stairs. It helps make up for the lack of exercise and movement that needs to be done daily.
Regardless of the design, the main task of the stepper is to strengthen muscles. This primarily concerns the legs and buttocks. However, there are many improved models with which you can successfully perform various exercises for losing weight. The most popular simulator options:
- Classic and its mini copy. Designed to effectively work out the lower extremities and gluteal muscles. If you add dumbbells to your workout, your workouts will be much more productive – your upper body will also be pumped up.
- From an expander. Additional equipment allows you to simultaneously use all the major muscle groups throughout the body.
- Turning. The model is equipped with a rotating handle for effective turns of the body during movement. Not only the legs are worked out, but also the waist, abdominal muscles and even the back. Coordination is trained.
- Elliptical. A hybrid of a stepper, exercise bike and treadmill. Effective in working the entire body.
- Children's. The stepper is intended for training of young athletes. Promotes general physical development and strengthening of the body.
- Balancing. A more sophisticated version of sports equipment. Training on it resembles an energetic, fiery dance.
Note. The lack of natural daily stress on the legs leads to unpleasant consequences - slimness is lost, the skin becomes flabby, and cellulite appears. Not only women, but also men suffer from this. If you don't move much, buying a stepper is an opportunity to preserve the beauty of your body.
The effectiveness of exercises on a stepper for weight loss
Losing weight on a stepper: burning excess calories, accelerating metabolism and, as a result, a fit and clear body line.
Peculiarity! To enhance the effect, you need to limit yourself to carbohydrates, but increase the proportion of protein foods.
With such a balanced diet, the available weight loss is about 1 kg per week. What should you consider when losing extra pounds?
- How to start? From 10-15 minute sessions with low intensity, but not less than the lower limit of the heart rate. Don’t forget about warming up the muscles at the beginning and cool-down-stretching at the end of the cardio session (5-10 minutes each, depending on the time of training). Gradually, as the muscles adapt, increase the training time to an hour over the course of a month. But even 15 minutes every day will show themselves in a month.
- Duration. For the purpose of losing weight, the optimal time is 40-60 minutes at low intensity (pulse is about 100-110 beats per minute for beginners and 120-130 for intermediate training). The “25-minute rule” works here - during this period of training, blood sugar and carbohydrate glycogen from tissue cells are consumed, and only after these minutes the fat burning process starts.
- Periodicity. 2-3 times a week is ideal for both beginners and experienced fitness people. The difference is in the intensity of the load.
- In the morning or evening? For those who want to lose weight, morning is preferable. A sharp transition from a lazy state to an active one will help the body burn fat more intensely to compensate for the energy expended.
Attention! In 30 minutes, at the specified intensity, 250 kilocalories are “burned” on the stepper. This indicator is similar to the calorie expenditure when jogging.
Types of steppers
The exercise machine is a metal frame with two footrests at the same level. Depending on the size, you can find regular and mini versions. According to the type of movements they are divided into:
- Classic
As close as possible to climbing stairs;
- Balancing
Shifting the center of gravity when moving engages the abs and develops coordination;
- Rotary
During classes, body rotations are performed, thanks to which the entire body is intensively worked out.
Depending on the principle of operation, the simulator can be mechanical or electromagnetic. The first option is autonomous; it operates using hydraulics and pedal pressure. The second one is driven by magnetic resistance. Such models are equipped with additional functions, built-in programs and can have many load levels.
Contraindications and possible harm
Walking is so natural for a person that a false belief : the stepper has no contraindications at all. However, it is not. Don't forget: steps on the machine are steps with effort. In some cases, you should avoid exercising altogether or train with caution and under the supervision of a specialist.
You will be doing things to your detriment if:
- injuries have not yet been completely cured (dislocations, fractures, sprains, etc.) or you suffer from serious diseases of the joints and spine;
- suffered a heart attack or stroke;
- have chronic diseases of internal organs - kidneys, liver, lungs (asthma);
- during pregnancy (in the last stages);
- you have been diagnosed with arterial hypertension or diabetes mellitus in the acute stage;
- being treated for colds with high fever.
Important! Significantly overweight people and older sports enthusiasts should consult a doctor before starting exercise.
Are there any benefits from training?
Steppers are positioned as a universal device. By adjusting the degree of resistance of the platforms, the exercise machine can be used by both women and men. This type of cardio equipment is often used in rehabilitation centers to normalize the functions of the musculoskeletal system and recover from injuries. Working out on a stepper at home is good for your health and has many advantages:
- Strengthening the respiratory and cardiovascular systems;
- Body shaping and weight loss through active burning of calories;
- Working out not only the lower body, but also the abs and back;
- Development of coordination;
- Acceleration of metabolic processes and blood circulation;
- Reducing the volume of problem areas prone to cellulite: lower abdomen, thighs;
- Prevention of varicose veins.
Is a stepper effective for weight loss?
For a person who sets a goal to lose weight, the question about the effectiveness of the stepper simulator has only one answer: “Yes, it is useful.”
Another question is “Is exercise harmful?” This can also be answered positively, but they cause harm only if you perform all the exercises haphazardly and uncontrollably.
Important! Stepper training will only be beneficial if you adhere to proper nutrition and perform all exercises correctly. Otherwise, the body, on the contrary, will be harmed.
Harmful (excess) fat is removed from the body largely thanks to oxygen, which has the following properties: the faster the blood passes through the body, the more oxygen passes with it, the more subcutaneous fat is burned.
Stepper exercises force the cardiovascular system to work actively and increase the payload on the heart, which acts as the main blood pump. True, it is important not to overdo it. Putting too much stress on the heart can cause harm.
How many calories are burned from working out on a stepper?
The number of calories burned depends on three training factors:
- Duration.
- Intensity.
- Regularity.
For example, if a person weighs 60 kg, the following relationship is obtained between training time and the number of calories burned due to the properties of physical exercises on the stepper.
| Time, min | Energy, kcal |
| 5 | 25 |
| 10 | 50 |
| 20 | 100 |
| 30 | 150 |
| 45 | 225 |
| 60 | 300 |
| 90 | 450 |
In an hour of useful physical activity using a stepper, a person weighing 60 kg loses 300 kcal, which is 38 kcal more than when walking at a speed of 6 km/h.
True, even useful training on a stepper cannot be compared with running in terms of fat burning.
| Cross country running Body weight 60 kg | |
| Speed, km/h | Energy, kcal |
| 8 | 480 |
| 10 | 600 |
| 12 | 720 |
| 14 | 840 |
| 16 | 960 |
Stepper exercises for weight loss
In order for physical activity to bring benefits due to its properties, and not harm, you should perform all the exercises correctly.
Before you start exercising, you need to warm up thoroughly. Otherwise, during the program you can harm your own body.
Advice! Each workout begins with a warm-up.
When performing exercises, the abdominal muscles should be tense, the back straight, and the feet pressed firmly to the pedals. You need to start walking slowly, then increase the intensity of pressing the pedal. This way the body will receive more benefits. No harm done. The amplitude of steps may vary.
To load the core, you will have to lean forward a little, and performing exercises with a straight body will affect the front of the pelvis. These properties of exercises are also worth considering.
Attention! Under no circumstances should you fully straighten your knees. This will increase the load on the joints, which will have a harmful effect on them. The feet and knees should not be turned outward or inward.
How to exercise on a stepper correctly
Those who regularly and profitably try to exercise on a stepper simulator should adhere to the following recommendations:
- It is necessary to follow the diet. The beneficial properties of proper nutrition are undeniable. The last meal should be no later than an hour before training. Otherwise, you can only get harm. No benefit.
- To get the maximum benefit from physical activity, you should not consume any foods for half an hour after physical activity. Next, you can eat something low-fat and sugar-free.
- You should not take any medications before physical activity. This can lead, if not to death, then to great harm to the body.
- It is common to carry out useful work on the installation at least two hours before bedtime.
- It is necessary to monitor the rhythm of breathing in order to benefit and not harm the body. If intermittent inhalations and exhalations begin to appear, then you need to reduce the load, otherwise it is very easy to harm, for example, the health of the lungs or heart.
Effective training on the stepper
To properly and effectively train your muscles on a stepper machine, you need to follow a few simple instructions:
- Regardless of the type of stepper, it is important to maintain the correct position of the body, back, legs and feet. When exercising on a leverless exercise machine, you should stand so that your back is straight, your body should be slightly tilted forward, and your knees should not touch each other. If classes take place on a stepper with levers, you do not need to transfer your body weight to your arms and handrails.
- Depending on what type of muscles you are going to work, you must follow a certain training methodology, because... Each type of step has a different effect:
- Half a foot step.
With the correct position of the body, you need to take small, quick steps. There is no need to rest your full foot on the platform and press the pedal platforms all the way. With this type of step, the muscles of the calves, thighs, and abdomen are strengthened.
- The step is standard.
With the correct body position, you need to imitate steps up the stairs, making active, quick movements with your legs and without pressing the pedals all the way. This type of step effectively works the muscles of the lower leg and buttocks, and also increases endurance.
- The step is heavy.
With the body in the correct position, rest your full foot on the pedal platforms, and the pressing force should be slow but heavy. This type of step trains and tightens the muscles of the buttocks, thighs, and abdominals.
How to choose a stepper for your home
Before buying a stepper for home, you need to not only study its properties, but also take into account several additional points.
- Housing dimensions. If your home simply does not allow you to buy a large stationary stepper, then you can buy a balancing or mini version. The latter, of course, has its contraindications and special properties. A mini-stepper can bring both benefit and harm, but if there is no choice, then you can buy one.
- The presence of handrails or expanders. These additions help maintain balance and activate the upper muscles during exercise.
- Weight. In the technical characteristics of the simulator you can find the maximum permissible weight. If the weight of a person is greater than this critical value, it is necessary to consider a more lifting option.
- Lesson program. If you have a serious intention to lose weight by doing exercises on a stepper machine, then you should choose a model that is equipped with technical additions such as load adjustment and so on. These properties are useful for detailed program planning.
Health benefits of stepper
Correct operation of the stepper installation helps:
- get rid of ugly breeches,
- pump up and make your legs slimmer.
In addition, exercising on this machine helps get rid of cellulite; this can be called an undoubted benefit of the stepper for women. Exercise on a simulator can influence skin health, thanks to the special properties of beneficial physical activity. Naturally, in parallel with performing the exercises, you need to undergo a course of treatment with various creams. This way the desired effect can be achieved much faster.
