How do I Use a Stepper?

A stepper is a machine that simulates walking up stairs. You can use a step machine while watching TV, and unlike outdoor activities, you can use your stepper in any weather. The stepper is an aerobic exercise that also provides strength training for the lower limbs through resistance. The stepper is easy for anyone of average condition and health to use.

Instructions

    • 1

      Buy the best you can afford. It may seem like you can do without all the “bells and whistles” but the lack of options not only gets boring after awhile, you will have more difficulty determining the effectiveness of your workouts without the settings and calculators. If cost is a big factor, however, you can go a very low-tech direction and use the bottom stairs in a flight of stairs as a “stepping machine.” Make sure they are no more than eight inches high.

    • 2

      Stand up straight on the machine. Don’t push forward, or lean into the hand rests. Leaning in any direction lessens the impact of the workout. Leaning to the sides can cause greater stress on one leg and possibly injure you. Keep your feet as flat as possible on the pedals. You may have to rise up on your toes as the pedal rises, but only lift your heel as much as you absolutely have to for the aerobic portion of your workout. To get more strength training for your hamstrings you can temporarily move your feet back toward the rear of the pedal and rise up on your toes to work the steps.

    • 3

      Adjust the speed, either on the console or by manual pressure on the pedals, to the maximum you can do while passing the breath test, which is the ability to hold a conversation while working. If you gasp, or can’t speak in complete sentences while using the machine, slow down until you regain your breathing ability. Don’t be self-conscious. Talk to yourself during your workout to be sure you are maintaining the right speed for your workout. Even if it is as simple as counting the steps, keep talking.

    • 4

      Gradually increase the resistance on the pedals as you gain endurance. Increasing the resistance will do more for your stamina and strength than increasing speed. You will know when you are have the machine set at the maximum resistance for your stamina level when you have to apply pressure for the step to move. The machine’s momentum should not be creating the workout, you should.