• Stairclimbers: Stepping Up to Fitness

    IMAGE Working out with stairs is nothing new. Athletes have been climbing them for years. And why not? It is a great cardiovascular workout that strengthens and tones the lower body. Finding stairs to climb is not always easy. Consider adding a stairclimber to your home gym, and you can climb anytime, no matter the weather.

    Why Buy a Stairclimber?

    Stairclimbers, also called steppers, provide excellent cardiovascular conditioning. If you are new to fitness or need a change to your routine, you will want to think about a stairclimber. Runners, for example, will find stairclimbing a lower impact alternative to running. Cyclists may even appreciate getting out of the saddle occasionally. Stairclimbers also offer toning benefits, especially for lower body muscles like the hips, thighs, buttocks, and calves.
    Still not sure? Take a few minutes to learn about the different types of stairclimbers and see what may work best for you.

    Advantages and Disadvantages

    Like walking, stairclimbing is easy to learn, but do not be fooled. Stairclimbing takes a bit of practice to achieve proper technique and form. Poor technique can reduce the number of calories you burn, increase the risk of injury, and aggravate existing problems you may have.
    Unless you are using a model that incorporates handgrips placed at or above eye level to simulate ladder climbing, steppers do not provide a total body workout. Most only work the lower body.
    In the world of exercise, doing something is always better than doing nothing. In one study, stairclimbing for 7 weeks improved cardiovascular health in a group of women who did not exercise on a regular basis. If you are just starting out, staircliming may get you jump-started into a fitness program. It allows you to get exercise throughout the day and slowly increase your activity level.

    Investigating Your Options

    Like any other piece of fitness equipment, a stairclimber should be an investment in your health and well-being. Machines can range from a few hundred to a few thousand dollars. You will want to invest in quality, so take time to test each machine out. Make sure it is smooth, comfortable and will work for the type of workout you want.
    Give each machine about 10 minutes of your time before you make a decision. Here are some other things to consider as you investigate stairclimbers.

    Pedal Action

    Stairclimbers use either dependent or independent pedal action. With dependent action, the right and left pedals act together. When you push down the right pedal, for example, the left pedal comes up. Independent action, on the other hand, requires you to activate each pedal separately. In other words, it is not as easy to cheat your way through the workout. The choice, though, largely depends on your preference. Just make sure the pedals are quiet, secure, and smooth.

    Pedal Power

    Cheaper stairclimbers use hydraulic pistons or air pressure to power the pedals. These generally are not as smooth as higher-priced steppers that use belt and chain drives. Chain drives tend to be harder to maintain than belt drives. They are also noisier, so if you want to watch television or listen to music, you might prefer the quieter belt.

    Pedal Leveling

    More expensive models feature self-leveling pedals, or pedals that remain horizontal or flat while you are moving.

    Programs and Intensities

    If you are really serious about getting in shape with a stairclimber, then buy one that has a variety of programs and intensity levels. More variety is better and it makes iteasier to progress when you are ready to ramp up your workout.

    Weight Limits

    Lower-end stairclimbers have lower weight limits. Make sure the stepper you are buying can handle your weight.
    Optional items:
    • Heart rate monitoring
    • Towel and water bottle holders
    • Magazine/book rack
    • Television

    Using Stairclimbers Properly

    To make your workout as effective as possible, follow these guidelines:
    • Think posture perfect. Lean forward slightly while keeping your abdominal muscles contracted. But do not use your arms to support your body and do not hang over the handrails. You will decrease the amount of calories you burn as well as set yourself up for injury.
    • Position your feet. Many people tend to step on their tip-toes. Instead, keeping your heels flat and letting them ride naturally. Just keep your knees relaxed at all times.
    • Float through the pedals. Use a smooth pedal motion as you step, not hitting the top or bottom of the pedal stroke. .
    • Think light. If you are new to stairclimbing, start with a small amount of resistance. If you use too much, you risk using improper form or injuring yourself.

    RESOURCES

    International Association of Athletics Federations http://www.iaaf.org/

    The President's Council on Physical Fitness and Sports http://www.fitness.gov/

    CANADIAN RESOURCES

    Canadian Academy of Sports Medicine http://www.casm-acms.org/

    Health Canada http://www.hc-sc.gc.ca/

    References

    Boreham CA, Wallace WF, Neville A. Training Effects of Accumulated Daily Stair Climbing Exercise in Previously Sedentary Young Women. Prev Med. 2000;30(4):277-281.

    Buying a Home Stair Climber. Life 123 website. Available at: http://www.life123.com/health/fitness/fitness-equipment/buying-a-home-stair-climber.shtml?. Accessed December 20, 2012.

    Selecting and Effectively Using an Elliptical Trainer or Stair Climber. American College of Sports Medicine website. Available at: http://www.acsm.org/docs/brochures/elliptical-trainer65974E2E8E70.pdf. Accessed December 20, 2012.

    Stair Climbing. Stair Climbing Sport website. Available at: http://www.stairclimbingsport.com/. Accessed December 20, 2012.

    Stair Climber. StairClimbers website. Available at: http://www.stairclimbers.com/. Accessed December 20, 2012.

    Stair Climber Buying Guide. Pronto website. Available at: http://www.pronto.com/Stair-Climber-Buying-Guide. Accessed December 20, 2012.

    Stair climber reviews. Med Solver website. Available at: http://www.med-solver.com/stair-climbers.html . Accessed December 20, 2012.

    What' the Best Piece of Cardio Equipment to Use? American Council on Exercise website. Available at: http://www.acefitness.org/blog/613/what-s-the-best-piece-of-cardio-equipment-to-use/. Updated April 7, 2010. Accessed December 20, 2012.

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