Types of Stair Climbers

As an aerobic activity, climbing stairs offers a solid low- to medium-impact cardio workout for your heart and lungs. Transfer the action to a machine that gives you the same experience, and you benefit from resistance training that targets several key muscle groups. Not all machines are the same, however, and some work more parts of the body than others. With this in mind, getting the most benefit out of your stair-climbing workout requires you to choose your machine wisely.

  1. Getting Ready to Step Up

    • Perform an appropriate warm-up before you start, and make sure to cool down with a few gentle stretches after your workout to prevent stiffness and reduce stress on your heart. The intensity of your workout can be adjusted by increasing or decreasing resistance and speed on the machine. Programs are selected on a central control unit; “quick start” can be selected to get you off and climbing straight away.

    The First Steps

    • The basic stair-climber machine uses two pedals to mimic the action of climbing stairs. It will cause you to engage your glutes and hips, the front and back of your thighs, your calves and the muscles in your sides and back. To use the machine, step onto the pedal platforms and grasp the stationary handrail for support and balance. Select your program from the control unit, and push down on one pedal, allowing the opposite pedal to rise. Alternate the movements of your legs. Aim for a smooth motion with your feet, being careful not to allow each pedal to go all the way down or up. Don’t rest against the handrail, keep your head and spine in alignment, and hold your stomach muscles in for added stability.

    Stairway to Success

    • The stepmill will cause you to work the same muscles as the stair climber, but this machine uses a rotating set of steps to more accurately mimic the action of climbing stairs. To use, step onto the stairs, grasping the stationary handrail for support. Select your program from the control unit, and begin climbing the stairs, keeping pace with the machine. Keep your back straight, head aligned with your spine, and don’t rest your weight forward on the handrail.

    Lying Down on the Job

    • A recumbent stepper requires you to sit propped up at about a 45-degree right angle as you work two pedals with your feet. A weight stack is used for resistance. This machine targets your lower body only, causing you to work the back and front of your thighs. To use, select the level of weight resistance and enter a program on the control unit. Lie back, grasp the handlebars on each side of the machine, and place your feet on the pedal platforms. Push both pedals down to lower the weight stack, and bring one foot back up, bending at the hip and knee. Pump your legs from this starting position, alternating your weight on each pedal.

    Take a Seat

    • A recumbent stepper cross-trainer is a compact machine with a seat, peddles and two movable levers. It causes you to work all the main muscles targeted by the stair climber and stepmill, but it will also help you target the deltoids and pecs of your chest, the middle and lower traps located in your neck and upper back area, and the biceps and triceps of your upper arm. To use, sit on the seat, put your feet on the pedals and grasp the two levers. Push down on one pedal while pulling the corresponding lever toward you. The opposite lever will be drawn away from you while the pedal underneath will rise. Repeat the movements by alternating between sides. The seat and handlebars can be adjusted to fit your body shape and reach.

    Notes and Advice

    • Always consult your doctor before embarking on any strenuous physical activity such as stair climbing. While the recumbent stepper cross-trainer is a little easier on your joints, the other types of stair climbers may not be so forgiving, so always wear footwear that offers good support, and a protective knee brace if you need one. Seek out a qualified instructor to show you how to use the machines correctly. Note that stair climbing becomes an anaerobic activity after 10 to 20 flights of stairs are climbed, switching from building your cardiovascular system to building strong muscles.