StairMaster Techniques

Walking or running upstairs remains a tried and true way to get the heart pumping. The StairMaster simulates this aerobic exercise and provides you with a simple, stationary solution that can be performed with ease. Whether exercising on the StairMaster in a gym or in the privacy of your own home, this effective machine targets your thighs, calves and butt for an intense workout.

  1. Beginner Stepping

    • If you are just beginning to make exercise a part of your life, you can jump on the StairMaster and just begin stepping to burn calories. For the beginner, holding onto the bar provides support for your upper body and stabilizes your body. Rest your hands lightly on the bar simply for balance or lean on the bar with your arms for additional assistance when stepping. This technique for using the StairMaster provides a starting point for the novice, or a long-term solution for those desiring an aerobic activity where balance does not play a key role.

    Hands-Free Stepping

    • Perhaps you desire a workout that challenges your body and tones your core and upper body as well. A study conducted at the Walter Reed Army Medical Center found that subjects who did not hold onto the bar for stabilization experienced a more intense and demanding workout than their counterparts who held onto the bar. Challenge yourself by taking your hands off of the bar, which tones your abdominal muscles by requiring them to stabilize your body while stepping. This may sound too good to be true, but give it a try and you will quickly find the additional challenge targets your core muscles. If you are trying this for the first time, start your StairMaster workout with your hands resting lightly on the bar for 5 minutes. After your warm-up, make sure your body feels stabilized and lift your hands off of the bar. To get your arms involved in this aerobic activity, swing your arms naturally as you take your steps.

    Interval Training

    • Interval training means that during your workout you are switching between a recovery pace, one during which you could carry on a conversation, and an intense pace, one in which you would not be able to sustain one for more than a few minutes. This intense workout provides a fresh way to work out on the StairMaster and maximize your calories burned as well. Begin your interval training with 5 minutes of warm-up by stepping at an easy pace. Then time yourself and step as fast as you are able for 1 minute. Follow this intense pace with 5 minutes of recovery stepping. Your recovery stepping should be the pace of steady walking, while your intense pace would be akin to sprinting. Continue the cycle of 1 minute intense followed by 5 minutes recovery for a total time of 30 minutes or more. When you desire more challenge, shave the time of your recovery down to 3 minutes with a 1 minute intensity time proceeding it.