Stepper exercise machine for home: the best models according to owner reviews

The Ladder Trainer (climber) is a cardio machine. It differs in that it helps to avoid shock loads, and, unlike a stepper, it completely imitates steps on the stairs. Yes, cardio is good for your health, but few people enjoy the monotony of walking on a treadmill. The climber allows you to simulate walking on a regular staircase in a stairwell. It is designed for those who want to lose weight, tighten the muscles of their legs and buttocks and burn a lot of extra calories.

Execution technique

Initial position

• Take a standing position on a step of a moving staircase;
• If you are a beginner, grab the handrails with your hands and create a slight support that will help maintain balance but will not cause you to lean in one direction or another, for example, towards your more developed hand;
• Tighten your stomach, straighten your back, but don’t pull your shoulders back too much;
• Create a slight forward tilt of the body;
• Place your working leg on a step higher, turn on the exercise machine, and start walking

Movement

1. Without removing your hands from the handrails, step as you would on a regular staircase;
2. Shift your weight to your right leg, then step onto the stairs, squeezing your hamstrings and glutes;
3. Take it up a notch;
4. Step again, but with the other foot;
5. Hold the handrails with your hands, breathe evenly and deeply;
6. Continue in the same spirit.

Attention

• It is better to perform the exercise without significantly fixing your hands on the handrails. Light support is enough, if the athlete can maintain balance without it, that’s even better. Without support, the movement of the legs will be more natural than with it, so it is worth learning to walk in a simple, even style;
• Keeping your back straight and not protruding your stomach are the main criteria for the effectiveness of movement in this exercise;
• Do not push your knees in until they click; full extension at the joint is not anatomically suitable for most people and requires too much involvement in the work.

Overview of the staircase escalator from Matrix.

Recommendations

• It is worth learning to stand on a step with your full foot. This is not running, which uses various techniques of rolling from toe to heel, and from heel to toe;
• The handrails are not designed to hang on them with all the strength of your body, but to act as a support if you suddenly lose your balance;
• During movement, the weight should be distributed as in normal walking; you should not lean on your knee or push it backwards;
• For a stepper, it is better to choose sneakers with high-quality gel shock-absorbing soles. You can take running shoes or for aerobics, it doesn’t matter;
• You need to inhale and exhale exclusively through your nose. Ideally, breathing should be smooth and not erratic;
• Aerobic exercise is measured in its own efficiency frame of reference. You should measure your pulse and use it to control the load from your workout. There are two options - wear a heart monitor and measure your pulse using sensors located on the simulator

comparison table

If you have not yet decided which stepper exercise machine is best to choose for your home, you can study the comparison table, in which we have indicated the most important parameters of each model and the average price in stores.

Execution options

1. Lunges in step over a step . This option is often used to add variety to leg training. Steps across a step are similar to the walking lunges so beloved by modern athletes. They allow you to activate your hamstrings and glutes. The technique resembles a regular step, only the length of the step naturally becomes longer;
2. Steps sideways and crosswise . Lateral stepping is an excellent option for working the hip abductors and adductors, as well as for engaging the glutes. These options are suitable for those who are tired of regular strength training and want to do interval-style work.

Analysis of the exercise

What muscles work

For cardio exercise, it is usually considered incorrect to describe working muscle groups and so on. However, in the case of a moving staircase, an exception is made. After all, the buttocks and thighs are worked out perfectly on it.

• The main muscles worked are the gluteals, hamstrings, and calves;
• Auxiliary muscles: core muscles, soleus muscles, back muscles.

pros

• Strengthens the heart and blood vessels;
• Helps normalize metabolism;
• Corrects physical inactivity;
• Helps strengthen the muscles of the legs and buttocks for those who do not strive for strength training;
• Helps get rid of routine in training programs;
• Suitable for fitness bikini training and specialization in the development of gluteal muscles;
• Can be used at home:
• Replaces impact types of exercise, such as running and jumping;
• Allows you to significantly increase calorie consumption;
• Increases the energy intensity of any exercise;
• Suitable for high-intensity interval training

Preparing for the exercise

• In cardio training, the main thing is to choose an adequate mode that would suit your training goals. If the goal is to burn excess fat or recover, the workout should not exceed an hour in time. For those who want to preserve muscle and improve physical condition during cardio training, intervals are suitable. They can't last more than 20 minutes and still be very effective;
• Before starting training, you should perform joint exercises. It is not enough to just warm up your knees and ankles; you need to pay attention to your shoulders, elbows, and wrists. 8-9 rotations are enough;
• Training should begin in a low heart rate zone, usually no higher than 40 percent of maximum;
• Warm-up lasts 5-10 minutes, the transition to working intensity should be smooth, the body should work into the load;
• The goal of warming up on a moving staircase is to gradually increase your heart rate. Therefore, for effective work it is necessary to monitor the pulse and accelerate it slowly. Warm-up on a moving staircase occurs at a slow pace, but with the same step height;
• Only the main part of the workout is carried out at the working pulse; the cool-down is also carried out at a low pulse. The purpose of the cool-down is to calm the heart.

Execution Rules

1. Walking without support is the most energy-intensive way to cope with this type of load. This type of walking on a stepper is extremely useful and implies an optimal load. If a person slightly holds on to the handles, it is not scary;
2. The biomechanics of working with the hands resembles the movements during running, the hands move along the body, they are quite relaxed, and do not help, but do not interfere with the movement;
3. The knees should not be inserted, the ankles should not be overstrained due to sudden straightening;
4. The range of movement should remain natural. The step is performed in the same way as in ordinary life. You should work with slightly pointed toes, soft ankles and knees;
5. The legs do not straighten completely, even if you step over a step. It is worth abandoning the forced increase in the amplitude of movement if it is not possible to walk over a step and increase the amplitude of movement;

Firm buttocks. Mastering the escalator simulator

Errors

• Back too bent;
• Heel lifting and toe walking;
• The opposite problem is walking exclusively on your heels;
• Hanging (support) on handrails;
• Stooping, arching in the thoracic and lumbar regions;

Efficiency Tips

• You can load the gluteal muscles by swinging your free leg back after each step;
• Some people use a hip circle for the hips, that is, a circular shock absorber. It should fix the legs in a certain position and make it difficult to step. Due to the shock absorber, you can use the adductor muscles of the thigh more and work the buttocks;
• Some trainers equate sideways and upward steps with a shock absorber to a full buttock workout;
• The resistance level of the machine can be adjusted. Interval loading style varies depending on how the resistance is set. You can make it as large as possible, and due to this, work the muscles of the legs and buttocks more;
• The workout may not be the longest, but the calorie burn will be higher due to the higher level of resistance;
• For aerobic endurance, it is recommended to train at a heart rate of 85% of the maximum heart rate; for weight loss, the heart rate may be lower, but the training should continuously last more than 20 minutes if it is performed at a steady pace.

Popular classic models

Classes on such a simulator are as simple as possible, suitable for beginners with a sedentary lifestyle. The design components of a classic stepper are a high frame, handles and pedals, which repeat the principle of climbing stairs. The upper part of the body is not included in the work, only the legs and buttocks are involved.

Professional classic models have many programs and load levels, while amateur home models are equipped with more modest functionality.

Domyos MS 120

A simple stepper exercise machine for beginners from the brand of a well-known sporting goods chain has a stylish design in black and blue tones. The front pillar is height adjustable and has markings on it. The handles are short, with a thick anti-slip coating. Between them is a small black and white display. It shows the number of steps, calorie consumption, pace, training time.

The pedals are medium wide, with a ribbed surface and a stopper at the front that prevents the foot from slipping. The pressure is gentle and the load level is more suitable for a beginner than an advanced user. The weight of the structure is 9.3 kg, and the body weight of the student should not exceed 100 kg. The height of the stand is 48 cm, which is not convenient for everyone: the handles are at the level of the hips or waist.

Price:

3999 rub.

Advantages:

• pleasant handle material;
• compact;
• works quietly (no squeaking pedals);
• stable.

Flaws:

• no load adjustment;
• There are problems with the display.

DFC SC-5901

The best stepper for home from the amateur category. Although the cost of the device is average, it has 12 load levels, which is comparable to the capabilities of professional steppers. The dependent pedal stroke is designed for amateur athletes. The design is heavy - 36.5 kg, so it remains stable even during active training.

The computer is connected to a cardiac sensor; during exercise you can count your pulse and monitor its upper limit. Other functions - fat mass analysis, timer, distance. The design includes a stand for a glass and wheels for moving the stepper. The side handles are curved and covered with non-slip material over the entire surface.

Price:

22990 rub.

Advantages:

• many functions;
• can withstand up to 130 kg;
• very comfortable handles;
• high build quality;
• quiet operation;
• simple control of the mini-computer.

Flaws:

• large sizes.

Kettler Montana

Professional walking machines for home are bought as an alternative to training in the gym, and this model perfectly fulfills the task. It has a strong frame and can support a person weighing up to 110 kg. The pedal stroke is independent, so you can set the load level for the left or right leg separately. The stepper is suitable for professionals because it has many programs. The handles are completely covered with non-slip material and are strong.

The mini-computer is very functional. In addition to the standard measurements of workout duration, number of steps and calorie consumption, it can track your heart rate if you connect a heart rate sensor in the form of an ear clip (included). Other computer indicators: room temperature, target training. There is a “fitness test” function that tests a person’s ability to recover after exercising on a stepper.

Price:

RUB 39,999

Advantages:

• 12 load levels;
• there are compensators for floor unevenness;
• accuracy of measurements;
• robust construction.

Flaws:

• high price;
• programs for beginners are difficult to follow.

Inclusion in the program

• It is believed that to lose weight, cardio should be performed at least half an hour a day. This is the norm recommended by WHO. In reality, both longer and shorter durations can be used.
• Typically, cardio is done on a non-strength day, and there are 2-3 such workouts per week. But this is ideal. In reality, it may be that the trainee spends no more than 2 sessions of 40 minutes per week and this is enough for him. If we apply this information to weight loss, the determining factor here is not how many hours a person spends on the exercise machine, but whether it creates an energy deficit or not.
• Cardio can be done after strength training, then you don’t need to do too long workouts. For amateurs, 20-30 minutes is enough to avoid overwork.
• Interval cardio on the stairs can also be done in short sessions within 10-12 minutes after strength training, or at the very beginning of cardio training. And finally, the moving staircase may not be the only exercise machine on which a person exercises and may be solely a “warm-up” or “warm-up” cardio machine, depending on preference.

Interesting Facts

This is one of the most energy-intensive simulators. In a half-hour workout, you can burn 300 kcal or even more if you go fast or use interval training modes. You can burn up to 700 kcal in an hour. This exercise machine is suitable for those who are tired or do not want to run and for some reason cannot do other types of cardio exercise.

This simulator was invented in 1983 in the wake of the general craze for aerobics. It allowed you to spend 100 kcal more than slow jogging, so it quickly gained popularity.

The simulator in our country is called a ladder, stepmill or climber. It should not be confused with a stepper; the latter is a device with independent moving pedals.

Contraindications to training with a stepper

Before purchasing a home stepper, be sure to pay attention to the contraindications for training with this exercise machine. We strictly do not recommend exercises with a stepper if:

• pregnancy (2-3 trimester);
• arterial hypertension 3 degrees;
• infection or inflammation;
• joint diseases;
• elevated temperature;
• diabetes mellitus in the stage of decompensation;
• injuries to the limbs or spine;
• serious heart, kidney or liver disease.

Before training with either a stepper or any other sports equipment, we advise you to consult a doctor. This way you will not harm your own health and will be sure of a positive result.