The stepper provides aerobic and cardio exercise to the body. Aerobic exercise is a type of exercise in which oxygen is the source of energy. First of all, they are aimed at enriching the entire body with oxygen and strengthening all its systems. Cardio training is an aerobic exercise that is aimed at increasing metabolism, with intense work of the heart and lungs. Regular training of this type lasting 40-60 minutes helps strengthen the cardiovascular system, increase endurance, and keep the body in excellent physical shape. These simulators are presented on the market in two versions: steppers and ministeppers .
Steppers are equipped with handles for fixing body position. On models with a rotating mechanism, you can twist the upper body simultaneously with step movements. Some models are additionally equipped with hand expanders.
There are steppers with interdependent and independent movement of platforms . With dependent pedal travel, the load is equal on both legs. With independent, it is possible to set different loads. This option, for example, is convenient for rehabilitation after an injury. The included computer tracks the number of steps, calories burned, and workout time. In expensive models, heart rate is also measured. Steppers can withstand loads of up to 100 - 120 kg, and there are also exercise machines specifically for children. They have a bright design and are designed for a child weighing up to 50 kg.
Ministeppers are more compact than regular ones due to the lack of handles, but they are equipped with expanders for the hands. All models have interdependent pedal travel. The computer only measures exercise time and the number of steps, and in some models also calories burned.
One of the modifications of ministeppers is the balancing ministepper. Its principle of operation is based on transferring weight from one leg to another while shifting the center of gravity. Exercises on this simulator develop coordination of movements and train leg muscles that are not used when walking. Ministeppers are designed for loads up to 100 kg.
The article presents a rating of steppers and ministeppers for home training, based on user reviews and expert opinion.
Does a stepper help you lose weight?
“The stepper is a simulator that improves the functioning of the cardiovascular and respiratory systems,” says Andrey Ushakov, gym coordinator at the ALEX FITNESS “Filion” fitness club .
“Naturally, when we exercise, we spend calories, and we will lose weight if we can spend more than we consume.” As always, the main goal is to not eat back everything you burned during your workout! A pleasant bonus is the relatively low risk of injury compared to running, jumping and even step aerobics. Although the latter is similar in the biomechanics of movements, there you constantly raise your legs above the support. On the simulator, the feet do not come off the pedals. “When exercising on a stepper, there is no shock load on the joints, which protects both the joints themselves and the spine,” notes Olga Novikova, fitness trainer, winner of the first Russian Aerofitness Championship, founder of the “Your Fitness-33” fitness room and fitness school “ Fitness likbez" . “It is unique in that it combines cardio exercise and active work of the muscles of the legs and buttocks, making them slimmer, toned and sculpted.”
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.
| Model | Maximum user weight, kg | Peculiarities | Dimensions, cm | Weight, kg | Average price, rub |
| Starfit HT-101 | 100 |
| 40x30x19 | 7 | 2990 |
| Sport Elite GB-5105/ST0732-01 | 100 |
| 42x34x20 | 6 | 3300 |
| DFC SC-S032 | 110 |
| 51x55x24 | 6.7 | 3700 |
| Body Sculpture BS-1122HA-B | 100 |
| 43x33x15 | 7.4 | 3520 |
| DFC SC-S085 | 100 |
| 46x41x138 | 9.5 | 4990 |
| Torneo Tempo S-221 | 100 |
| 53x48x129 | 12.3 | 4999 |
| Sport Elite GB-5112 | 100 |
| 52x52x25 | 9.2 | 4790 |
Is it possible to build up leg muscles using a stepper?
This question arises for many, since the next day after training the quadriceps (the large muscle of the front surface of the thigh) and buttocks often hurt.
“Exercising on cardio equipment, first of all, benefits the cardiorespiratory system and also helps burn calories,” Andrey Ushakov is convinced. “And while it’s true that you can put a lot of stress on your legs on the stepper, I wouldn’t consider it a strength workout for your lower body muscles.” Of course, when you don’t walk much, the leg muscles atrophy; when you start training, they return to the biological norm. And plus, they become more noticeable, because fat disappears from them. However, cyclic training will not allow you to seriously build muscle.
At the same time, using various coaching techniques, you can distribute the load differently between muscle groups. For example, by emphatically extending your lower leg, you put more stress on your quadriceps. And by bending your body forward and focusing on hip extension with an emphasis on the heel, more actively engage the buttocks and muscles of the back of the thigh.
Harm
Contraindications do not include fear of disturbing neighbors or one’s own laziness
