During quarantine, many realized that they risked returning from it several kilograms heavier. After all, sooner or later, lack of activity and low calorie consumption will take their toll. To avoid this, the choice falls on cardio equipment and steppers. They do not take up much space and remind many of the familiar elliptical trainers. But it's not that simple. Even practicing on a harmless stepper has its own subtleties . And if you don't know them, your training may suffer. Become shorter due to a burning sensation in the muscles or less intense due to fatigue. To prevent this from happening, we have collected 7 tips for practicing with a stepper.
#1 Press with your heel, not your toe.
Many who have just become acquainted with the stepper do not use the most effective technique. The pedal is pushed down by the toe, not the heel. As a result, the load falls on the calf muscles , which quickly make themselves felt with burning and fatigue. To continue, you have to interrupt the workout. The solution is quite simple - do not lift your heel from the pedal and press the pedal with it.
But if your goal is to work your calves, you can diversify your workouts on the stepper using an alternative step technique. However, keep in mind that 30-40 minutes of cardio with such a technique may not be enough for you, and your quadriceps will not receive a good load.
Reviews and results of losing weight using a stepper
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Publication from Lelya? (@lelya_liss) May 28, 2022 at 1:38 PDT
I'm working out at the gym. First, 20 minutes of jogging, then 50 - 60 minutes of stepper. During the class I break seven sweats, I probably lose a lot of calories. After just a few sessions I noticed results - my buttocks tightened and my legs lost weight. Grade:
Olga
I study every day for half an hour a day. Plus a diet of vegetables and fruits. In two months I lost 6 kg. Grade:
Kira
My knees hurt a lot while walking. Either I’m not working correctly, or the load is too heavy. I have never played sports before. It will probably go away with time. Grade:
Elena
I walk 1000 steps on the stepper every day. Plus I’m on a diet, consuming a minimum of calories. As a result, I lost 7 kg in a month, and my volume decreased greatly. Grade:
Lilya
It helps me. In 10 days of walking for 60 minutes, your stomach will noticeably disappear. Of course, it is far from ideal. But during classes I do additional exercises: abdominal massage, bending, twisting. That is, I don’t just walk, but I load my whole body. Grade:
Love
Convenient when the child is sleeping at home. You can’t go for a walk with him, but you have to go somewhere. Stepper became a great helper. Grade:
Antonina
The exercise machine will definitely help you lose weight. But you need to walk on it for a long time and every day. My friend lost so much weight, however, the result did not last long. Grade:
Oksana
#3 Keep the beat
If you are not doing interval cardio training, but regular cardio, a monotonous rhythm is the key to a long workout . After all, with the same rhythm, your respiratory and circulatory systems do not need to readjust, and you will be less tired.
This fact was found in one study on the effect of music on training (link). Music with a monotonous beat helped athletes find the right rhythm and train longer than those who did not listen to it. So headphones and an upbeat track will come in handy!
Contraindications
The stepper is one of the safest exercise machines. It has a short list of contraindications:
- hypertension;
- pneumonia and chronic lung diseases;
- severe forms of diabetes mellitus;
- thrombophlebitis;
- pregnancy after 28 weeks;
- acute stages of infectious and colds;
Exercises on a stepper strengthen the cardiovascular and lymphatic systems. Regular exercise helps burn fat in various parts of the body, get rid of cellulite, and tighten the skin. By combining a stepper and proper nutrition, you can achieve visible results in two weeks.
#4 If you need to change the rhythm, do it right
If you do interval cardio training with phases of high and low intensity (by the way, it is considered more effective), you can easily change the rhythm of movements by changing the amplitude of movement . Do not press the pedal down completely, but by half or two-thirds. This way you can speed up for the required period of time.
You can also increase the load by picking up dumbbells. At the same time, you can continue to move your arms with dumbbells to maintain balance and rhythm.
Butt program
The compact size of the stepper does not prevent it from pumping different muscle groups. Exercises on a stepper for the buttocks are useful and even enjoyable. For the fifth point, this simulator is a true find. Its goal is to improve body shape and strengthen the buttocks. Still don’t know how to pump up your buttocks on a stepper and improve the shape of your butt? Then the basic program will help you master the intricacies of achieving a slim figure. If your stepper allows you to change the load, make it heavier and proceed:
- Days 1-7: 1 minute 50 steps. 1 minute recovery time. 1 minute 60 steps. 1 minute recovery time. 2 minutes 60 steps. 1 minute rest. 2 minutes 50 steps. 1 minute rest.
- Day 8-15: 1 minute 50 steps. 60 seconds rest. 2 minutes 60 steps. 1 minute rest. 2 minutes 60 steps. 1 minute rest. 60 seconds 50 steps. 1 minute rest.
- Days 16-23: 1 minute 50 steps. 60 seconds rest. 2 minutes 65 steps. 1 minute rest. 2 minutes 70 steps. 1 minute rest. 1 minute 65 steps. 60 seconds rest. 1 minute 60 steps. 60 seconds rest. 1 minute 50 steps. 60 seconds rest.
- Days 24-31: 60 seconds 50 steps. 1 minute recovery time. 3 minutes 60 steps. 1 minute rest. 2 minutes 65 steps. 1 minute rest. 2 minutes 70 steps. 1 minute rest. 2 minutes 65 steps. 60 seconds rest. 1 minute 60 steps. 1 minute rest. 60 seconds 50 steps. 1 minute rest.
Now you have learned how to use a stepper to pump up your buttocks and improve their shape. Now you can think about how to build weight using this simulator.
#6 Make sure you have the correct body position so you don’t get tired
Quick fatigue after working on a mini-stepper or discomfort in the lower back may be associated with incorrect body position. Make sure your body is slightly leaned forward, your butt is slightly back, and there is a slight arch in your lower back. The foot should rest on the platform and the knees should not be turned off under any circumstances.
Correct body position
If you have a mini-stepper model with poles, try not to “hang” on them, transferring part of the load.
What muscles does it use?
As with climbing stairs, the load when working on this simulator is mainly aimed at the lower extremities.
On steppers , various muscle groups are involved in the work (the list is given with the condition that the hands are included in the work):
- anterior and posterior surfaces of the thigh;
- lower legs and feet;
- knee and hip straighteners;
- the gluteal muscles swing (large, middle and small);
- iliopsoas and intercostal;
- abs and oblique belly;
- arms, shoulders and latissimus dorsi.
Peculiarity! Walking up stairs, which is simulated by a stepper, has an advantage over regular steps on a flat surface and exercise bikes. This is an increased load, which allows some muscle tissue to grow in volume. In particular - the hips, buttocks and legs. They receive tone, elasticity and a clear, full relief.
#7 Watch your pulse
Although this tip is one of the most important, we wrote it last because everyone who does cardio knows it well. But it’s worth remembering about it!
To burn fat, your heart rate should be in the pulse zone - from 60 to 80% of the maximum . One of the simplest formulas for calculating your maximum heart rate is to subtract your age from the number 220. Next, you will need to multiply this number by 0.6 and then by 0.8 to determine the upper and lower limits of your effective heart rate zone. Ideally, your heart rate should be between these boundaries.
This recommendation does not take into account health characteristics and is not always suitable for older people or, conversely, athletes with a very good level of training. So for the exact figure and advice on training, it is better to contact a specialist.
cardio stepper workouts at home
How to exercise on a stepper for weight loss?
Stepper is a safe cardio exercise machine. But there are rules, compliance with which will ensure comfortable classes. Also, these rules will help you achieve results in a short time.
Basic Rules
- Before training at home, you need to ventilate the room. Creating a draft during exercise is harmful to health - during cardio exercise, sweat is released profusely. Air conditioning maintains a comfortable temperature in the gym.
- There should be an hour to two hours between the last meal and class. Immediately after exercise, the abdominal muscles are tense, and it will be difficult for them to digest food. Therefore, you will be able to eat in 30 minutes. The snack should include proteins and complex carbohydrates: fruits, cereals, cottage cheese.
- Medicines should be taken at least 2 hours before training.
- It is important to take into account the characteristics of the body. Each person has their own hours of maximum activity. This is the time to exercise. But no later than 2 hours before lights out.
- Start training for 10–15 minutes at an intensity slightly higher than comfortable. Then increase the time to 50 – 60 minutes. The load depends on the expected result and is selected individually.
- All exercises begin with a warm-up. The body, including the neck and wrists, should be warmed up. Particular attention will have to be paid to the knees and feet. Warm-up lasts 7 – 10 minutes.
- We must not forget about proper breathing. It must be deep. If your breaths become too frequent and there is not enough oxygen, you need to reduce the intensity of your steps. Oxygen starvation does not benefit the body.
- You need to monitor your pulse. This can be done using the built-in console on electromagnetic steppers, or special fitness bracelets. The maximum age-related heart rate is calculated using the formula: MEP = 220 – age
Body position while walking
- The head is held straight, without tilting;
- The back is straight, the lower back can be bent (if there are handrails or levers);
- The knees do not straighten completely - this will protect them from injury;
- The feet are not parallel, the heels are slightly shifted towards each other, the toes are apart.
- The knees don't come together.
You need to complete the workout by gradually reducing the load. The pulse should return to normal (up to 146 beats per minute).
For a cool down, stretching without dynamics is suitable. In 15 - 20 minutes you can stretch the muscles of your legs and back, which will allow them to quickly recover and not hurt the next day.
A sports doctor will help you choose the optimal program, effectively combat problem areas and create a diet. If there is an opportunity to come to see him, you should take it.
Adviсe
You can lose weight quickly with this cardio workout. exercise whenever you want . Even before work. Simply stand on the stepper and walk as if you were climbing stairs. Vigorous arm swings will help you burn more calories.
A mini-stepper can be combined with an expander, which trains the muscles of the arms, shoulders, and back. In this case, you will be able to develop your upper body.
When walking, you can raise your arms to the sides, then raise them in front of you and bend them at the biceps. Repeat each approach for the arms 20 times. If this is difficult, start with simple hand movements. And gradually increase the load level.
Don't have an expander? Use dumbbells. Walk, press up, load your biceps, spread your arms out to the sides. These exercises will increase your fat burning rate.
The best ministeppers
For owners of small apartments or those who do not like unnecessary items in the interior, miniature options are ideal. They can be stored in a closet, under the bed, and can be easily moved from room to room. To determine which ministepper is better, 17 options were considered, of which 3 models performed well.
Dfc SC-S038B
An extraordinary solution for the miniature model from the Dfc company is the presence of long handles, as on the classic versions. They completely convey the process of Nordic walking. To adjust them, 2 tilt angles and length changes are provided. You don't need to do anything to start the lesson. The computer, which reads calories burned and pace, is powered by batteries. The size of this bright device with green inserts is 41x46x138 cm and weight is 8 kg.
Advantages
- There are handles;
- Easy assembly;
- Appearance;
- Folding handrails.
Flaws
- It may creak.
In the reviews of the Dfc stepper you can find advice - immediately after unnecessary sounds appear, lubricate all the cracks with silicone grease and let it sit for 24 hours.
Body Sculpture BS-1122HA-B
At first glance, the simulator seems very compact. This is confirmed by the dimensions 43x33x15 cm. However, the engineers gave it a weight of 7.4 kg to compensate for uneven floors and unsteadiness during walking. The low height, combined with autonomous operation, makes it possible to lose weight while doing usual things: cooking, watching TV. Calorie consumption, speed, time will be calculated.
Advantages
- Maximum load capacity – 100 kg;
- Sturdy frame;
- Stable;
- Load adjustment.
Flaws
- There may be unnecessary sounds.
Reviews of the weight loss stepper hold a confident rating of 4.5 points and the “buyer’s choice” nomination. Users share that breakdowns occur due to poor study of the instructions, which indicate the need to tighten all bolts before first use.
Starfit HT-102
The rotary stepper with expanders stands out among its competitors in that it creates a large load. Using elastic bands attached to the front of the pedals, you can control the resistance force. This adds stress to the arms and involuntary turns of the torso. This way, more muscles are used. The screen, located in the center, runs on one AAA battery and shows the number of steps, time, calories.
Advantages
- Stands confidently on the floor;
- Relief coating of the sole;
- Rubber gaskets between parts;
- Bright design.
Flaws
- It's difficult to change the pace.
The weight loss process is controlled by hydraulic pistons located under each of the pedals. To extend the life of the simulator, the mechanism needs to be lubricated from time to time.
The best rowing machines
What to choose: 3 models for you
It’s easy for an inexperienced person to get confused by the brands, modifications and price variety of classic steppers. To avoid unpleasant surprises, it is better to give preference to manufacturers of sports equipment known for quality and reliability, such as HouseFit, Sports Art. The service life of Russian and Ukrainian brands, for example, “USA Style” and “Torneo”, at the same price, is shorter, but breakdowns occur more often, and warranty replacement of parts is “lame”.
Recently, Chinese and Korean brands have rushed to the sports market. But the standard of quality and reliability still remains “Kettler”, “Precor”, “Star Trac”. They are too expensive for home use only, so you can find them more often in gyms. We offer three models for your acquaintance - just offhand.
Ladder-stepper (climber) “Matrix C5X”
Johnson is an American brand of orbitracks, treadmills, strength, cycling and cardio exercise equipment. In the sports equipment market - since 1977, exporter to more than 70 countries. The Matrix C5X brand climber has:
- a huge amount of functionality - the latest training programs, multimedia, service and entertainment applications;
- unique design - a compact moving staircase resembling a mini-escalator;
- maximum comfort and safety - calculated heights of handrails and steps, a pause when a foreign body hits or a sudden stop of the student;
- Suitable for athletes of any weight, height and size.
The only “but” of the stair stepper is that all this beauty costs more than 700 thousand rubles, and therefore is available more for modern fitness centers than for home use.
Stingray ST-7707
Country of origin: China. Model with handle and mechanical hydraulic loading system, without built-in programs. It has:
- simple load adjustment mechanism - manually with a wheel;
- electronic mechanism with display for counting the number of steps, calories burned, miles traveled and activity time;
- The pedals are autonomous, with stops and bumps, which ensures non-slip feet and additionally massages the foot.
Withstands user weight up to 100 kg, price varies from 2700 to 3800 rubles. A good home alternative to gym classes and exercise bikes.
Kettler Montana
One of the most popular full-size models for home exercises from a German manufacturer. It has:
- independent pedal travel;
- hydraulic resistance system;
- 12-level load adjustment (mechanical);
- for analyzing sports activity, sensors, a computer with several functions, including assessing the body’s ability to recover “Fitness test” ;
- floor unevenness balancer.
Withstands user weight up to 110 kg. The price varies from 15 to 30 thousand rubles.
