The Physics Behind Stair Steppers

The stair stepper, a type of fitness equipment also referred to as a stair climber, mimics the motion of climbing up a set of stairs. The efficacy of stair steppers rests on two basic physics principles: weight and gravity. The exercise requires the body to use its own weight to climb against the force of gravity, causing the body to work harder and recruiting the aerobic system. Because stair steppers challenge the cardiovascular system and potentially tax the knees, seek your physician’s approval before using the equipment.

  1. Stair Stepper Dynamics

    • The principles of physics, specifically within the dynamics branch of physics, come into play when using a stair stepper. When you ascend on a stair stepper, you apply the force equal to your body weight up the height of the stairs, forcing the body’s aerobic system and the lower body muscles to work harder. The movement of raising your body upward causes you to work against the earth’s gravitational field and expend more energy and calories. For instance, a 176-pound person climbing at a 10 percent incline expends roughly 52 additional calories per mile than he does when walking on a flat surface, according to theoretical astrophysicist Dr. Ethan Siegel.

    Muscle Recruitment

    • The stair stepper functions primarily as a cardiovascular machine, but it also targets the leg muscles and hip flexors. The dynamic force or articulation of stair steppers zeroes in on hip extension, knee extension and ankle flexion, explains ExRx.net. The exercise forces the muscles of the lower body to propel the entire body upward repeatedly, recruiting the glutes, hamstrings, quadriceps and calves in the legs as well as the core muscles in the abdomen and back, according to Core Fitness. Most stair steppers allow adjustments to the resistance level for increased intensity. Use light resistance to work on speed or power and heavier resistance for developing ballistic strength, recommends the National Council on Strength and Fitness.

    Physics of Form

    • Using proper form on the stair stepper remains critical not only for safety but also for effectiveness during a workout. Unless you have balance issues, avoid using the handrails to support your body weight, as holding onto the machine lessens exercise intensity and reduces leg muscle activation. Also, avoid taking exceptionally small or exaggerated steps on the stair climber. Select a comfortable 6- to 12-inch stepping pace instead, depending on your fitness level, recommends the Sarah Cannon Research Institute. Keep your entire foot on the pedal surface and push through the heel for maximum effectiveness.

    Physical Benefits of Stair Steppers

    • Stair steppers effectively target the thighs and gluteal muscles and offer an excellent alternative to running without placing high impact on the joints, explains the American College of Sports Medicine. Regular cardiovascular exercise, such as working out on a stair stepper, can reduce coronary heart disease, positively impact blood pressure levels, help manage diabetes and promote weight loss, according to “Postgraduate Medicine.” Furthermore, regular aerobic exercise may also offer mental benefits including reduced anxiety, lower depression levels and stress modulation, “Postgraduate Medicine” goes on to explain.