How many calories are burned on a stepper and does it help you lose weight?

Does a stepper help you lose weight?

“The stepper is a simulator that improves the functioning of the cardiovascular and respiratory systems,” says Andrey Ushakov, gym coordinator at the ALEX FITNESS “Filion” fitness club .
“Naturally, when we exercise, we spend calories, and we will lose weight if we can spend more than we consume.” As always, the main goal is to not eat back everything you burned during your workout! A pleasant bonus is the relatively low risk of injury compared to running, jumping and even step aerobics. Although the latter is similar in the biomechanics of movements, there you constantly raise your legs above the support. On the simulator, the feet do not come off the pedals. “When exercising on a stepper, there is no shock load on the joints, which protects both the joints themselves and the spine,” notes Olga Novikova, fitness trainer, winner of the first Russian Aerofitness Championship, founder of the “Your Fitness-33” fitness room and fitness school “ Fitness likbez" . “It is unique in that it combines cardio exercise and active work of the muscles of the legs and buttocks, making them slimmer, toned and sculpted.”

Rating of the top 10 best steppers

The list of the best includes:

• DOMYOS MS100.
• ATEMI AS-1520.
• DFC SC-S032.
• DFC SC-S085.
• DFC SC-S083.
• DFC SC-5901.
• Sport Elite GB-5115/008.
• DFC SC-S038B.
• Xterra RSX1500.
• Sport Elite GB-5085.

Let's study the presented assortment in more detail in the article below.

DOMYOS MS100

Thanks to this device, muscles and the cardiovascular system are simultaneously strengthened. During the classes, your coordination will improve, as well as your breathing. Begin your session with a warm-up phase of 3 to 5 minutes. Then work on the deep muscles for 20-30 minutes. As you continue your workout, choose a calm phase and then do some stretches to increase muscle flexibility and avoid injury.

You can track your workout progress and your performance by looking at the number of reps you complete, what time you started, how often you exercise, and how many calories you've burned since you started your workout. You have the opportunity to analyze these metrics to monitor your progress one workout after another.

Price: from 3600 to 5000 rubles.

DOMYOS MS100

Advantages

• high load (up to 100 kg);
• the heart rate sensor readings are displayed on the screen;
• monochrome LCD display.

Flaws

• not found.

I use it almost every day for 15 to 30 minutes, depending on how I feel. After 5 minutes of walking, the muscles warm up and it becomes a little easier. The load is quite sufficient, I combine it with exercises with expanders and dumbbells. The counter works fine, counting two steps as one. Along with the stepper, I bought a mat for the exercise machine; two squares are enough to protect the floor.

ATEMI AS-1520

Stepper for a classic type home. One of the main advantages of this device is that it has no contraindications and is ideal for home use. True, it takes up quite a bit of space. There are as many as twelve training modes. Withstands weight up to one hundred kilograms. With the help of this simulator, you can not only improve your figure, but also analyze how many calories were burned and steps taken.

What’s also very pleasing is that this stepper does not require mains power; it will work anywhere. No matter how old you are, and no matter what diseases you have been diagnosed with, you can still train on this stepper to strengthen your body and heart.

Price: from 5690 to 6000 rubles.

ATEMI AS-1520

Advantages

• the display displays data on the number of steps taken, current speed and calories;
• maximum load – 100 kg;
• has a beneficial effect on the cardiovascular system, as well as on the muscles of the pelvis and hips.

Flaws

• not detected.

Stepper with adjustable load, handrails adjustable in height. Stable, doesn’t creak, counts steps in pairs as with all steppers. It roughly counts the distance, calories, pace and something else, there is a battery inside. I’ve already done a couple of classes, there are no complaints about the device yet, but time will tell. I can recommend it.

DFC SC-S032

Home mini-stepper with expanders. The best option for thoroughly working out the calf and hip muscles. A computer with an LCD display displays the necessary parameters during training: time, total number of steps per workout, steps/min, calories, scan.

The simulator is suitable for people of any age, especially those who have little time for training and limited space for training and storage of the simulator. The simulator stands very stable on the floor, in which it is assisted by special pads. The pedals themselves are also anti-slip, so the chances of accidentally falling off the stepper during exercise are minimized.

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The only complaints about the design are the hard bumpers under the heels, which is why the foot clearly feels every step, and the small amount of lubrication on the moving mechanisms. The last nuance makes it possible for squeaks to occur during operation of the simulator.

Price category: from 5190 to 5700 rubles.

DFC SC-S032

Advantages

• a computer with an LCD display displays time, total number of steps per workout, steps/min, calories, scan;
• expanders included;
• anti-slip pedals.

Flaws

• not detected.

I wanted a stepper with exactly this design. I didn’t expect that such a “toy” could get a real cardio load. But it works! I consider the purchase a success - a good option to figure out that the stepper is for me. I drove the device in quarantine - 3000 steps a day, nothing holds it together, everything is just fine for the price. I recommend.

DFC SC-S085

A rotary ministepper weighing 8 kg and costing about 5,000 rubles. It is not equipped with expanders. But it has comfortable handles, thanks to which not only the muscles of the legs, but also the arms and body are included in the work.

The load is provided by smooth and quiet hydraulic cylinders. The computer screen displays all the necessary information about the progress of the workout. The load, unlike most similar devices, is adjustable.

Users complain that the device may begin to creak soon after use, so be careful when choosing and check the product before purchasing. At the same time, rich functionality at a fairly low price makes this exercise machine one of the best options for home use.

Cost: from 4180 to 5000 rub.

DFC SC-S085

Advantages

• there are handrails for additional user stability;
• non-slip surface of foot platforms;
• interdependent pedal travel.

Flaws

• There is no heart rate measurement.

The handrails are flimsy, but I don't consider this a serious drawback. An excellent stepper, with maximum cylinder tension, I personally get tired quickly. At first I was afraid that it would be a rather useless thing, but it’s really cool. My butt and calves have tightened up a bit, I’ve been using it for two months now. I don’t think I need a gym; I can also lose weight at home. I recommend.

DFC SC-S083

The device is a compact and effective model for people who need sports, but cannot afford to organize a gym at home. The design is characterized by its small dimensions and a well-thought-out interaction system, thanks to which it can provide the necessary load for both men and women.

The adjustable training parameters are varied, and with the help of a simple control panel you can always add new elements to the process. It is advisable to buy a stepper for both men and women. There are non-slip pads on the platforms that provide reliable grip on the surface.

There are also floor unevenness compensators. The list of advantages is complemented by an original design solution in bright color combinations. It emphasizes the sporting orientation and dynamism of activities, pushing the owner to new achievements.

Price tag: from 4990 to 5600 rubles.

DFC SC-S083

Advantages

• non-slip pads on platforms;
• floor unevenness compensators;
• original design solution in bright color combinations (black and green);
• suitable for any interior.

Flaws

• not detected.

Walking on a stepper at home is much more interesting. My husband and I are sitting at home in the evening, watching a movie. Only he actually sits, and I walk on my Hyphen (I’ll call him that, because DFC). And half an hour later I was already there, training my legs and butt, and the time flew by almost unnoticed! In just over 2 months there are real results, not that I lost weight, but my legs became noticeably toned. I recommend.

DFC SC-5901

Home stepper DFC SC-5901 with a stand and a convenient handrail. Pulse measurement using sensors on the handrail. Built-in wheels for moving. Includes bottle with holder. Depending on the method of adjusting the degree of load and the design features of a particular stepper model, the load changes either smoothly or in a stepwise manner.

If you choose a stepped model, it is better to pay attention to a device with a large number of levels - you can select the load perfectly accurately. The maximum permissible user weight at which the stepper machine will be safe to use is 100-130 kg, that is, the circle of trainees is quite wide. If the user's weight exceeds the specified maximum limit, it is recommended to opt for a professional exercise machine.

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Price category: from 21,890 to 22,900 rubles.

DFC SC-5901

Advantages

• maximum weight 130 kg;
• similar result with training in the fitness room;
• Wide pedals with a non-slip surface will make training as comfortable and convenient as possible.

Flaws

• not detected.

The quality of the materials is very good. We assembled it in 30 minutes, connected it and you can start training. A large, powerful unit, well designed (in architecture and biomechanics of movement, body position). Compared to a treadmill, you can get a serious workout without joint pain. I got it at a discount, so I'm happy with absolutely everything. I recommend.

Sport Elite GB-5115/008

A sports trainer belonging to the category of goods for sports and recreation. An excellent option for beginners to figure out whether this type of sports activity is suitable or not. It has a dependent pedal stroke and is also equipped with a display that displays the number of calories burned and step frequency.

The maximum permissible user weight is 100 kg. And the presence of a monochrome LCD display will help you monitor the correctness of the training progress and make timely changes to the process. For ease of movement, the housing is equipped with small transport rollers.

Price tag: from 3890 to 4230 rubles.

Sport Elite GB-5115/008

Advantages

• strengthens the muscles of the legs and shoulders;
• fights excess weight;
• Convenience of training (wide pedals with non-slip surface).

Flaws

• not found.

During the week of operation, the stepper performed well, I am satisfied with everything. But when you walk quickly, one pedal whistles; at low speed (~ 40 steps per minute) there is no sound. Elastic bands on expanders with different tensions are not good, but they can be corrected. So far it doesn’t bother me too much, so I’ll continue to use it. Good stuff for the money.

DFC SC-S038B

The DFC SC-S038B ministepper, which you can install at home, will help you strengthen your leg muscles and increase your endurance. The design is thought out down to the smallest element for the athlete's comfort.

The platform has two pedals, which are based on hydraulic cylinders. This allows for the best synchronization and ensures smooth pedal movements. The stepper does not take up much space due to its compact dimensions and is perfect for apartments with small free space.

The device has a computer that is powered by batteries. The main parameters are collected that will allow you to evaluate the results of the training. Therefore, the user will be able to maintain his own statistics on achieving results.

Price tag: from 3290 to 3700 rub.

DFC SC-S038B

Advantages

• great for apartments with small free space;
• there are handrails for additional user stability;
• non-slip surface of foot platforms;
• interdependent pedal travel.

Flaws

• not found.

For those who have little space in their apartment, don’t have time to go outside or are too lazy, but want to lose excess weight, this is the best option for exercising at home. After a month of use, I have not yet regretted the purchase. Compact, stable, can be combined with watching TV. Delivery was as fast as possible. I recommend!

Xterra RSX1500

The elliptical stepper for the gym is suitable for any user, regardless of age and physical fitness. The low frame profile, comfortable seat, smooth operation of the loading system and attractive console design - all this will create a pleasant training experience.

The console has a bright backlit display, which displays all the key training parameters: speed, distance, calories and heart rate. All this is important in order to evaluate the effectiveness of classes and your success. There are 21 pre-installed training programs, including 4 custom programs that you can customize completely to suit yourself.

Cost: from 76990 to 83800 rub.

Xterra RSX1500

Advantages

• minimal load on the lumbar region;
• the ability to train the whole body comfortably;
• comfortable ergonomic seat back;
• natural biomechanics (working out the upper and lower body).

Flaws

• not found.

For a long time I was looking for a fitness machine for my apartment, and I don’t have much space for several, but one universal one is enough. I surfed websites, watched videos, talked with friends - in general, I did everything to choose the best simulator. After a long search, I chose this simulator and now, after two months of use, I can say that I was not mistaken. It is convenient to exercise on it, and the programs are customized for each person, and not just for athletes. In general, if you, like me, were looking for something universal for your home, then I recommend it.

Sport Elite GB-5085

This unit is designed for weight loss, maintaining tone and strengthening the muscles of the back, abs, arms and legs. The handrails of the model have a special coating, so they do not slip out when performing intense exercises. The durable metal frame is resistant to deformation and mechanical stress.

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Thanks to this, the simulator is characterized by a long service life, retains its original appearance for a long time and can withstand a load weighing up to 100 kg. The model operates stably from one alternative power source, type AG13.

The stepper is controlled via a special LED display and a mechanical button. During training, the compact display displays information about exercise time, rhythm, and calorie consumption.

Price category: from 7190 to 8600 rubles.

Sport Elite GB-5085

Advantages

• the handrails have a special coating, so they do not slip out when performing intense exercises;
• the metal frame is resistant to deformation and mechanical stress;
• works stably from one alternative power source type AG13;
• strengthening the muscles of the back, abs, arms and legs.

Flaws

• not detected.

Compact and inexpensive trainer, but very effective. Gives me a good workout, especially with regular training. The assembly is of high quality, it works without squeaks. There is a display, all information is reflected on it. I'm happy with it so far, I hope it will last me a long time. I definitely recommend it.

Is it possible to build up leg muscles using a stepper?

This question arises for many, since the next day after training the quadriceps (the large muscle of the front surface of the thigh) and buttocks often hurt.

“Exercising on cardio equipment, first of all, benefits the cardiorespiratory system and also helps burn calories,” Andrey Ushakov is convinced. “And while it’s true that you can put a lot of stress on your legs on the stepper, I wouldn’t consider it a strength workout for your lower body muscles.” Of course, when you don’t walk much, the leg muscles atrophy; when you start training, they return to the biological norm. And plus, they become more noticeable, because fat disappears from them. However, cyclic training will not allow you to seriously build muscle.

At the same time, using various coaching techniques, you can distribute the load differently between muscle groups. For example, by emphatically extending your lower leg, you put more stress on your quadriceps. And by bending your body forward and focusing on hip extension with an emphasis on the heel, more actively engage the buttocks and muscles of the back of the thigh.

What type of device should I choose?

Steppers can be electromagnetic, powered by electricity, or mechanical (hydraulic). The first ones have a smooth pedal stroke, you can change the load, they show data on heart rate, number of steps and calories... The disadvantages are their large size and high price.

Mechanical steppers require a minimum of space, are relatively inexpensive, and that’s where their advantages end. Intermittent pedal travel, inability to change resistance, no information other than a mechanical step counter - it seems more interesting to walk down the street.

“I would divide steppers into professional ones, which are used in gyms, and home ones,” says Andrey Ushakov. — Professional ones, of course, are much more expensive, but more durable and much more convenient than their home counterparts. Most households are focused primarily on the minimum space in the room that they will occupy and low cost.”

Based on this, simulators can be divided into full-length, folding and mini-steppers. The first ones are large, stable, with fixed or movable handrails, and expensive. Folding devices are more compact, the handrails can be removed from them, but they last less. Mini-steppers are compact foot pedals without handrails, sometimes equipped with expanders.

Types of steppers

Steppers come in several types and are divided into them according to the following parameters:

• mechanical and magnetic - that is, the loading system;
• pedals - independent or interdependent stroke.

The mechanics are equipped with two hydraulic cylinders, are silent, easy to maintain and operate, and are significantly lower in cost.

Magnetic steppers operate on the principle of magnetic resistance of pedals and are controlled using a panel. Modern electronics are installed here, more functions are available, training according to an individual or built-in program is possible, but they are larger in size and significantly more expensive.

The dependent stroke is carried out using a mechanical drive and two moving stages. The load on both legs is directly proportional and does not require much effort. It is impossible to adjust the load, but such devices are easy to use, autonomous and inexpensive.

The built-in electronic computer is responsible for the independent travel of the pedals. Therefore, the user can adjust the load independently or follow a training program, distributing the load on each leg separately (that is, sparing the leg after an injury). Such devices are safer and more effective, but more expensive.

Safety regulations

You need to approach training on a stepper very carefully if you have problems with your knee joints. It is important to place your foot on the pedal correctly - completely, without lifting your heel, and do not bring your knees inward. Also, do not lean your body forward and distribute your body weight evenly between your legs. To keep your knees safe, walk smoothly, easily, without pushing hard or pushing off the pedal suddenly.

“There are symptoms that do not cause us much trouble, but may indicate wear and tear of the articular cartilage,” warns Olga Novikova. — This is discomfort in the legs at the end of the day, heaviness in the knees, crunching when squatting, bending the knees, nagging pain in the knees and their reaction to changing weather. If you notice any of the above, it is better to consult a doctor without causing severe pain.” Also keep in mind that the stepper is not recommended for varicose veins.

Contraindications

Like any exercise machine, the stepper has its contraindications.

• First of all, you should not start training if you have heart problems. After all, cardio loads primarily load it. I advise you to undergo an examination and consult with a cardiologist before classes!
• One simple way to determine the state of the cardio system is to monitor your heart rate before and after exercise. If everything is fine with your heart, then your pulse will return to normal values ​​within 20-30 minutes after the load. But this is only an approximate method that does not give a complete assessment of your health!
• Despite the relative safety for joints, people with musculoskeletal problems are also recommended to consult with a specialist

How many calories does a stepper burn?

Another popular question that cannot be answered unequivocally. Energy consumption always depends on your body weight, speed and movement technique, so only an individual device on your arm can accurately calculate it. On average they talk about 300-600 kcal per hour.

“The question is what we want to get from working on this simulator,” reminds Andrey Ushakov. — A high pulse is not needed to lose weight and improve the condition of the cardiovascular and respiratory systems. With moderate exercise, aerobic endurance increases, the amount of high-density lipoproteins increases, etc.”

Should I rely on the built-in sensor of the simulator?

Many steppers have a calorie counter. The calculation will be more accurate if there is also a panel to which you can place your palm to measure your pulse. Maximum accuracy will be provided by the device where you need to enter gender, age, weight.

“You can rely on such a meter, but you shouldn’t expect accurate readings from it,” says Andrey Ushakov. “Even parameters such as age and weight are not enough to accurately track load. For example, performing an exercise more technically can reduce its energy costs. To understand this, the device must monitor your heart rate continuously.” Therefore, the most accurate data will be shown by a fitness bracelet that tracks your heart rate throughout the entire workout.

How to plan a lesson?

According to Olga Novikova, your stepper training will be most effective if you fulfill only three conditions:

1. Intensity: throughout the entire workout you will keep your heart rate within a certain working interval. It is calculated as follows:

• (220-age)*0.7 – lower limit
• (220-age)*0.8 - upper limit

This, of course, is a simplified version of the formula, but it reflects the general picture.

1. Duration: no less than 30 minutes.
2. Regularity: at least 3 times a week.

Let's summarize. In order for the body to use fatty acids rather than glycogen as energy, it is not necessary to exceed the so-called anaerobic metabolism threshold - the upper limit from the formula above. “It is more difficult for an untrained person to do this on a stepper than, for example, on an exercise bike or on a treadmill in walking mode,” says Andrey Ushakov. — Therefore, I would not recommend a stepper to beginners. As practice shows, people can rarely set themselves a low level of workload, and they push themselves.”

To form a beautiful figure, it is most effective to supplement training on a stepper with strength training. It is better to perform them before a cardio lesson in order to use glycogen reserves and quickly start the fat burning process.

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?

1. 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.
2. 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.
3. Periodicity. 2-3 times a week is ideal for both beginners and experienced fitness people. The difference is in the intensity of the load.
4. 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.