The Proper Way to Do Stair Steppers

If you want to torch calories, tone your buttocks and build stamina, the stair stepper's got your back -- but only if you use it properly. Correct form, intensity and exercise frequency all help determine the effectiveness of your workout strategy. Stair steppers are challenging machine, and may not be the best choice if you aren't physically fit or you have knee problems.

  1. Stepper Varieties

    • To use your stepper properly, you must know your equipment and what you can do with it. On a stepmill, a type of stepper that resembles an escalator and has an electric motor, you literally walk up steps and can skip a step or turn in different directions as you go. In contrast, piston steppers rely on air pressure rather than electricity; they have separate pedals, like elliptical machines, and only allow a straight up-and-down motion. Most full-sized steppers have handles or railings, although mini steppers, which are scaled-down, portable-piston steppers, often do not. Mini steppers also seriously limit your range of motion, which is why many exercisers feel unnatural using them.

    Proper Form

    • Not only does good posture help you look your best, but it also helps you get the most out of your stepping workout. On the stepper, keep your back straight and your core tight, looking ahead rather than down. Even if the railings are sturdy, refrain from leaning on your hands or arms. The goal is to work your hamstrings and glutes, so all of your body weight should remain on your feet. Step as high as possible -- taking larger strides will help you get deep into the muscle tissue for maximum strengthening.

    Intensity

    • You need to break a sweat on the stepper for a good aerobic workout, but you don't need to kill yourself. If you're new to the stepper, aim for a moderate workout with speed settings three through six out of 20, which works out to 40 to 60 steps per minute. If you're already skilled on steppers, go for a vigorous workout with a speed between levels six and 10, or 60 to 90 spm. No matter what your fitness level, start with a five-minute warm up at level two or three, or 30 to 40 spm.

    Schedule

    • The key to workout success is consistency, so use your stepper often. You need 150 to 300 minutes per week of moderate cardio, or 75 to 150 minutes per week of vigorous cardio, to reap the rewards of aerobic activity. However, spending all of that time on the stair stepper may lead to overuse injury. Mix up your cardio by alternating stepper workouts with days of walking, jogging, swimming or using a stationary bike. If you're sedentary now or you have any medical conditions, see a doctor before starting a new exercise routine.