What is a stepper
Modern developments in the fitness industry have led to the creation of cardio equipment of all shapes, sizes and functions. Each of them has its own advantages and disadvantages. One such device is a stepper. To lose weight, as a rule, exercise bikes, treadmills and ellipsoids are used. However, the use of a stepper allows you to solve many problems that arise when using the latter. For example, all of the training devices described above are large and require additional space. From this point of view, the most convenient is a weight loss stepper. Reviews from many people about its use in their own living space are very positive. Naturally, this is not the only positive property of this cardio machine.
Benefits of a stepper
In addition to the above quality, this device also has the advantage of being able to influence target muscle groups. The weight loss stepper can be used not only for the purpose of burning fat, like any other cardio machine, but also for actively working out the gluteal muscle area (if you follow the appropriate movement technique during training). The upper body is used in classes on those types of devices where there are special handles for this purpose. Another positive quality of this type of exercise machine is that even a model with minimal dimensions - a ministepper - is perfect for weight loss. This device helps you burn more calories than regular cardio equipment. After all, it is known that walking on stairs (this is what the simulator emits) is more energy-consuming compared to regular walking.
Stepper for home
For home workouts aimed at burning fat, from the point of view of saving money, space and time, a stepper is the best choice. It is used by many for weight loss, as it is quite easy to use. You don’t need to have any specific skills, just remove it from its storage location and install it on any convenient free area, and then start training. Just 20-30 minutes a day of training on this simulator in combination with a well-designed nutrition program - and you can guarantee a 100% result in losing weight and tightening the muscles of the lower body, as well as the upper part of the muscles, if the device is equipped with active handles.
How to train properly
The first thing you need to do first is to do a full warm-up, including warming up your joints, muscles and cardiovascular system. This part of the workout should not take more than 5-7 minutes. Immediately after this, you need to switch to the planned pace. For fat burning, the best training intensity is when your heart rate is maintained at 60 to 70% of its maximum value. Class time for those with no experience is 10–15 minutes, for those with average training – from 20 to 30 minutes, and for those with a high level of training – from 40 to 60 minutes. The same applies to the number of workouts in the weekly schedule: at the beginning - no more than two, then - from 3 to 5, the highest level - every day. Thus, in many respects, there is nothing better than a stepper for weight loss.
A slender figure, elastic muscles, an energetic gait - almost every person wants to have all this. In any gym you will find an innumerable number of different cardio equipment for this: a treadmill, an elliptical and rowing machine, an exercise bike.
But not everyone has the opportunity to regularly devote precious free hours to exercise in the fitness room, and spend their hard-earned money on purchasing a subscription. By the way, in rural areas there is not always even a gym. The solution may be to purchase a compact but effective home cardio exercise machine - a mini-stepper.
DIY step platform
Exercises on the step platform are traditionally considered one of the most effective in the area of body shaping and are great for doing independently.
The step platform is a unique and extremely simple simulator that allows you to organize a full-fledged fitness training without leaving your home. At the same time, the step platform does not take up much space, and when it is not needed, it can always be put away in a closet or on the balcony.
A DIY step platform can almost completely replace a purchased one.
Steps are available in almost every fitness club, and many women, when attending training, think about how to replace the step platform at home. After all, having a step platform is great, but it’s not always possible to purchase it.
Residents of small towns especially often face this situation, where sports stores do not have such equipment, and when ordering online, the delivery cost is more expensive than the platform itself.
The logical way out of this situation is a step platform, also known as a step board, with your own hands. Well, or with the hands of my husband, if he doesn’t mind.
Before we start manufacturing, let's figure out what a step platform is and what qualities a good platform should have.
How to replace the equipment?
If a do-it-yourself step platform is a suitable idea, but you don’t have the material on hand yet, then you can turn several convenient structures or objects into it. An alternative to training boards can be:
- A flight of stairs, a curb or a porch, but this option is good if the “simulator” (for example, a ladder) is inside the house. Then you can lay a rubber mat on the steps and start training. In multi-storey buildings, neighbors will look askance at such an original athlete, which will not add to his inspiration.
- A stack of large format books. This is not a very appropriate way to use a valuable asset, but it is a potential replacement for a projectile. Pros: the ability to adjust the height of the step platform by adding printed materials, effective load mitigation using paper sheets.
- An inverted wooden box, a lightweight plastic container designed for storing food. In both cases, such platforms have fairly reliable walls that can withstand a relatively large weight. They should be covered with a foam insulating mat on top.
- Ordinary children's sleds, if they are made of durable materials. Those who have tried to use this product say that this replacement is almost perfect, both in size and stability.
- A children's high chair or low bench is the simplest, but not always convenient option. The reason is the back of the first furniture, the unreliable legs of the second.
The list is small, and besides, almost all substitutes for real sports equipment have many disadvantages. The access staircase will allow you to study peacefully only while the neighbors are sleeping soundly. Or late in the evening, when exercise is also not recommended.
Even large books are capable of moving apart at the most inopportune moment, and containers are not “able to withstand” heavy weight. The small bench may tip over. Therefore, the best option, if you don’t want to pay, is an almost full-fledged step platform with your own hands. It is often made from the most “saving” material - wood (for example, from pallets). But there is another candidate.
What should a step platform be like?
A step platform is a simulator designed to simulate going up and down stairs during fitness classes. You can read about the history of the appearance of the step platform in this article.
Exercising on a step platform allows you to strengthen the muscles of your legs and buttocks, and it can also be used as a sports bench. Advanced models of step platforms have additional expanders and other devices. Most step platforms have adjustable height, which allows you to vary the load.
Good step platform:
Now let's think about what criteria we can ensure when making a step platform with our own hands.
How will the platform step help?
A simple and compact exercise machine has become almost a mandatory attribute of the fitness room for a reason. With its help, you can do step aerobics, perform strength and cardio exercises, and vary the load at your own discretion. Availability and relative ease of manufacture will make it possible to:
- avoid injuries that can occur while running or jumping;
- burn up to 400 calories or more in an hour using the simplest set of movements;
- turn aerobics into a good workout for the cardiovascular system;
- use the projectile to prevent joint diseases - arthrosis, arthritis, as well as osteoporosis;
- act on several muscle groups at once, working on those that are the most problematic - the gluteal, back, outer and especially inner thighs.
The use of this equipment will help when performing those exercises with dumbbells that require a bench that increases the range of motion, and therefore their effectiveness. For those who simply love aerobic dance movements, a step platform for practicing at home will give them the opportunity to practice regularly, and not when they can find free time.
How to make a step platform
It is better to make a step platform from thick and durable boards. Not from plywood or thin planks, otherwise, firstly, the platform risks breaking, and, secondly, it will not be heavy and stable enough.
So, we need a board 40 centimeters wide and 1 meter long. You can make the length longer or shorter if it is more convenient for you. This is our future work surface.
Next, you need to put together a box on the base of this board so that the height of its “sides”, taking into account the thickness of the working surface, is 10-20 centimeters, depending on the level of load you require.
If you have difficulty with the level of load, I will say that for beginners 10 cm is enough, for experienced practitioners - 15-20 cm. There is no need to make the height too high - it will be uncomfortable for you to exercise.
The box must be firmly fastened and stand on its “sides” without swaying. It must be quite heavy and stable.
Now, if necessary, we arm ourselves with coarse sandpaper and thoroughly sand the resulting structure on all sides (except for the inside, of course).
Next, we need to cover the work surface with some non-slip material. This could be rubber or any other material of your choice. We glue it, then we nail the edges of the material to the box with nails or staples using a construction stapler.
We also glue and nail rubber strips onto the “legs” or “sides” of our step platform from below. It is possible along the entire length, but it is also possible only in the corners.
Congratulations, now you know how to make a step platform with your own hands at home. It's not difficult at all. The main thing is a little effort and everything will work out!
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Homemade simulators: drawings and dimensions
Modern man lives at a frantic pace. Constant haste, the desire to prove one’s worth, a fierce struggle for a place in the sun. Sooner or later, this crazy race leads to emotional burnout. You can effectively cope with stress and emotional overload through physical activity. Due to my busy schedule, there is almost no time left for training. But no one is stopping you from taking care of your health yourself and making a couple of exercise machines for your home gym with your own hands.
Beneficial features
The main task of the stepper is to work on the leg muscles. The machine works on the calves, ankles, and thighs. If you combine a stepper with dumbbells or expanders, the workout will also include the arm muscles. Exercises on a stepper for the buttocks can pump up your butt if you know how to do it correctly, but the effect will be slightly different from pumping up muscles in the same hack machine with a barbell.
The stepper helps eliminate cellulite by increasing blood circulation in the legs. If you combine it with cosmetic procedures, the effect will be maximum. Thanks to the simulator, the skin becomes smooth.
Monitor your breathing and heart rate - these two parameters are very important in any workout.
Coordination can be developed with any type of stepper, but this happens most actively with a balancing stepper, which works on the “tumbler” principle. In addition to working on the leg muscles, they work on improving coordination. Lateral will also effectively increase endurance. If you don't work on your muscles, they will weaken and be very ineffective.
If you constantly engage in sports, your metabolism accelerates and the general condition of the body improves. The time for tissue recovery after injury increases. If you regularly exercise on a stepper, blood circulation in the pelvic area increases, which is beneficial for women, the abdominal cavity and leg muscles, which also significantly strengthens the immune defense.
Figure correction
A toned figure after working with a stepper is another reason to start training. The exercise machine allows you to quickly lose a couple of extra pounds.
If you are wondering how many calories are burned when walking on a stepper and what it gives, then the answer is that the calories consumed are approximately 175 kcal per half hour of exercise or 350 calories per hour. This figure depends on the mass - the larger it is, the more calories burned.
First of all, a stepper is a cardio machine. It directly affects blood circulation and supply to the heart, brain, blood vessels and lungs.
To strengthen your heart, you can exercise on a stepper for ten minutes, but at the same time applying maximum effort. If the goal is to lose weight, then it is better to exercise longer and less intensely. It is recommended to calculate the highest heart rate for the trainee personally. The simulator will also help in the prevention of heart disease.
Do not forget that training should begin no earlier than an hour after your last meal, and no later than two hours before you plan to go to bed.
Nordic walking trainer
Nordic walking poles help work the lower and upper body. Thanks to the support on special sticks, the back remains straight. In this case, an effective formation of a muscle corset occurs around the spine, which helps to unload the spinal discs. Due to this, their compression is reduced, resulting in improved nutrition of the cartilage tissue that covers the surface of the joints.
Trump Fitness
Tramp Fitness Nordic walking poles (telescopic) will help correct posture, strengthen the muscles of the legs and arms, reduce excess weight and maintain good shape without harm to health. The handle of the device is supplemented with a quick-release lanyard:
Nordic Walker Extreme
Lightweight and durable, the Nordic Walker Extreme poles are a great option to improve your posture and health. They have an excellent design that will not leave you indifferent. A comfortable lanyard like a half-glove holds the hand while moving and helps relieve the muscles of the palm. Compared to other fixation systems, it does not chafe the skin. If necessary, it can be adjusted in width, making it suitable for both a small female hand and a large male hand wearing a fur glove. Walking long distances with such poles is a pleasure:
Ergoforce
Nordic walking poles Ergoforce E 0673 are two-section products made of durable and lightweight aluminum composition. The canes are equipped with an Anti-shock system, which helps reduce the impact load on the joints of the hands during training. Exercises can engage about 90% of the body's muscles. Energy expenditure increases by 46% compared to standard walking without poles. Training with them is great for correcting posture, developing coordination and a sense of balance:
What can be done to develop punching power?
Masters of martial arts know other ways to work on the strength and accuracy of a strike. For example, in the practice of Wing Chun, strikes are practiced on a wooden dummy. Moreover, the blows are delivered not with fists, but with forearms. It's not difficult to do. To do this, you need to take a wooden pole with a diameter of 22 cm and a length of at least 150 cm. The pole is divided into upper, lower and middle parts, and then through holes are made into which sticks are inserted. The entire structure is mounted on a frame of 2 beams.
To practice sharp and strong blows, karatekas recommend using the Evnik simulator. It is made entirely of rubber, which bends when hit correctly. It’s not difficult to make, you just need to find rubber that won’t break at the first hit.
How to walk correctly for weight loss
As can be seen from the previous list, losing weight in this way is quite simple. This method is suitable even for those who have only heard about sports on TV or have serious limitations to other types of loads.
There is only one condition left : you must follow the correct technique in order to always feel good.
It is important to understand that a regular walk with poles will also be beneficial, but if the goal is to lose weight, then some effort will be necessary. Such a load will pay off for the 700 kcal spent per hour . Accordingly, Nordic walking for weight loss has rules, and quite clear ones:
Treadmill
A treadmill, modern models of which are equipped with an electric motor, can be a good purchase. On sale in Moscow, St. Petersburg and other cities of the country you can find dozens of models in which you can adjust the angle of inclination, speed of movement, and choose a training program. Many treadmills have a heart rate sensor that measures your heart rate and a calculator that counts the number of calories burned.
Spirit
The Spirit Fitness XT285 Walking Trainer is a member of the XT Series that is designed for intensive use. A reliable motor is responsible for the movement of the web, which has overheating protection and a pre-cooling unit:
Proxima
If you are planning to order cheaper equipment, then pay attention to Proxima Persona. The design is equipped with a built-in fan and transport rollers:
FAMILY
Another good walking trainer is Family TM 200M. The track surface is equipped with a classic lowering system and an EasyDecline gas shock absorber. An important distinguishing feature is the energy saving mode:
Main mistakes
Wanting to speed up the process of losing weight, many people begin to improvise and engage in amateur activities, which is strictly contraindicated during such training.
Any deviation is fraught not only with a decrease in the effectiveness of exercise, but also with a deterioration in the performance of the body and joints.
Therefore, it is worth considering the most common mistakes of beginners and not only:
Proper Nordic walking for weight loss is not such a complicated science. To do it, everyone will need only one skill - the ability to walk without sticks. The process simply adds more active arm movements and the use of sticks. As you increase endurance and physical strength, you yourself will notice that your movements will be more active and more vigorous. In big cities like Moscow, there are special courses that show how to properly do Nordic walking for weight loss. Therefore, everyone decides for themselves whether they should do this in groups.
Stepper
Another interesting option for a walking trainer is the stepper. Compared to treadmills, this equipment is much cheaper and takes up less space. You can use it to practice heavy steps with slow pressure and noticeable effort. The technique of performing exercises may be different, but for weight loss it is better to choose a mode with low resistance and high frequency of rotation (pressing) of the pedals.
Body Sculpture
The Body Sculpture Mini Stepper is a modern rotating exercise machine that is ideal for home workouts. Training on it will be reminiscent of walking up stairs, and rubber expanders will help pump up the muscles of the arms and shoulder girdle:
HouseFit
Another mini-stepper with an expander is HouseFit HS-5015. This walking machine has a console that displays your workout time, steps per minute, and calories burned. Good for home use:
BRADEX
The cardio stepper Cardio twister SF 0033 from BRADEX will help you work out most of the muscles of the body and achieve a toned stomach, slender hips and elastic buttocks. Well suited for both beginners and professionals. A special monitor displays and remembers the number of exercises done and calories burned. Walking can be accompanied by turning the body 180 degrees - there are comfortable handles for this:
How to exercise correctly and what walking technique to use?
To get the maximum effect from your training, you should adhere to two main rules:
- classes must be systematic;
- the key to success is the technique and technical accuracy of performing the exercises.
The first depends only on your willpower. But it makes sense to talk about the second in more detail.
Warm-up and cool-down
The correct entrance to training is a warm-up, the exit from it is exercises to restore breathing.
On average, it costs:
- 3-5 minutes at an energetic pace, if you are young, this is often enough;
- minimum 10 minutes if you are over 50 years old.
Warm-up may consist of fast walking or jumping, running, or joint exercises. Cool down - stretching the muscles of the legs, back and all working muscles. This will increase their elasticity, prevent injury, and relieve aches and pains. Each cool down movement is done while exhaling for 30-60 seconds.
Different steps for different tasks
To achieve maximum benefits from training on a mini-stepper, it is important to understand that the steps on it may vary.
Standard - with a straight body, as if we were going up the stairs. The pedals can be pressed fully, at a faster or slower pace. In any case, such steps are aimed at developing endurance and pumping muscles and buttocks.
Half-foot : on the pedals - an incomplete foot, the heel hangs slightly. The steps are small and fast, without pressing the pedal all the way. The load is on the thighs and calf muscles.
Heavy - with the body tilted forward, the pedals are pressed slowly, applying force. The load on the hip and gluteal muscles increases.
Who shouldn't do it?
Everyone believes that if everyone can walk, then everyone can also use a stepper, but this is a misconception.
Walking on a stepper requires more effort than regular walking. Some are prohibited from working with the exercise machine at all, because if they have injuries, joint diseases, various diseases of the internal organs, or varicose veins, then only harm can be achieved from training. It is contraindicated for pregnant women, patients with diabetes and colds.
Ellipsoids
Exercises on an elliptical trainer help work out and tone the muscles of the thighs, buttocks, arms, shoulder girdle, back, abdominals and entire body. In addition to muscles, it can be used to train endurance. The heart of the elliptical device is the flywheel, which can be front or rear, heavy or light. The presented models differ in step length: the optimal option for the home is considered to be up to 40 cm. Advanced devices have the ability to adjust the angle of the pedals.
Other homemade exercise equipment options
Homemade exercise machines are widely used in all sports. For example, in table tennis, players construct a return board to practice shots without an opponent. The device is a panel made of polystyrene and an attached yoga mat, attached to the table at a slight angle. The sounds of impacts are muffled by the rug.
Synthetic ice is sold for ice hockey, which is convenient for practicing passes, shots, snaps and dribbling. Ballerinas, gymnasts and dancers achieve beautiful feet and high insteps by putting their legs under the sofa - cheap and cheerful.
Football players practice dribbles using stable and unstable stands - low sticks attached to the cross either with nails or a rigid spring. Skiers and swimmers work the muscles of the shoulder girdle with firewood or an axe, with maximum effort occurring in the initial phase of the movement.
Affordable workouts are a reality. You just need to sincerely love your sport and find the opportunity to devote every free minute to it.
In the next video you will learn how to make a simulator yourself using the Bubnovsky method.
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A small gym set up at home is an ideal solution for people who care about their health. However, sometimes it is quite difficult to realize a dream, since there is simply no space for such a room. In this case, you can limit yourself to one universal projectile - a step platform. This low bench does not take up much space, but provides the opportunity to conduct a variety of workouts. Purchased models are beautiful, functional, comfortable, but not very attractive due to their high cost. Therefore, a do-it-yourself step platform is an operation that allows you to get full-fledged sports equipment, but save a significant amount.
Contraindications for exercising with steppers for home use
To choose a simulator, you must first study the possible options and take an interest in the existing types of simulator, determine the purpose of your work with it.
The Nordic Walking stepper exercise machine is designed specifically for home workouts; classes and exercises are highly effective in losing weight, even if you train at home.
And what is better - a stepper, a treadmill or an elliptical trainer than replacing a stepper at home - is a personal choice for everyone.
Only one material is almost ideal
Factory professional models are made from ABS plastic, which “in translation” is called “acrylonitrile butadiene styrene”. Due to the difficulty of pronouncing this word, other names are more popular: for example, simply ABS, ABS copolymer, acrylonitrile copolymer. This material is aesthetic, safe, moisture and heat resistant, and tolerant to chemical compounds (acids, salts). In terms of impact resistance, it is ahead of polystyrene and other polymers.
It is clear that it is difficult to find a worthy alternative to ABS. At home, there are only two options - wood and metal. The last candidate has several disadvantages: it is difficult to process, requires special equipment, high price, heavy weight of the structure, and not very attractive appearance. In addition, a heavy piece of hardware can cause equally serious injuries.
Another possible contender is plastic, but in this case you really need an “uncle who works in a plastic factory.” But even in this case, the factory-cast product will not differ for the better from store-bought models.
For these reasons, a step platform is made with your own hands, most often from solid wood, an environmentally friendly, pleasant, comfortable and pliable material.
How to choose a simulator
The simplest option is special poles, which are made of carbon fiber, aluminum and some composite materials. Nordic poles, unlike ski poles, have a spike for walking on snow or ice, a heel made of wear-resistant rubber for asphalt, and a tip for dirt roads. When purchasing such a device, determine the optimal length of the poles: multiply your height by 0.68. For example, for a person 174 cm tall, you will need products with a length of 118-120 cm. It is better to give preference to retractable telescopic poles, whose length can be adjusted.
A treadmill usually takes up a lot of space, so it is not suitable for a small living space. Basic recommendations when choosing such a simulator:
When buying an elliptical trainer, give preference to a folding model that takes up minimal space. Take several criteria into account:
For home use, the best choice is a stepper. When purchasing it, keep in mind that the mechanical model has fewer functions than its electromagnetic counterpart, but it is silent and does not require external power sources. Please note the maximum user weight and design dimensions. If your leg mobility is different, then give preference to the version with independent pedal travel. A stepper with a manual built-in expander can be an effective choice.
Preparatory stage
Before you set up your own sports corner for your home, you should determine what exactly is supposed to be put there.
Standard equipment includes a barbell, dumbbells and a pull-up bar. A wall bars are hung on the wall, and a punching bag is attached to the ceiling.
This equipment is conveniently placed in one corner of the room and does not take up much space. Yes, and you can set up such a gym in a few days.
If space allows, the “standard set” can be supplemented with various benches - for various bench presses, back and abs, power racks and roller trainers. Here, a layout of exercise equipment in the room is already required: sports equipment must be located so that the person exercising on one apparatus does not touch others.
Blueprints
A three-legged simulator is designed in a similar way. Standard projects include a transformable bench that can be used for both bench press and abs. However, it is not easy to make such a design, and there may only be enough space for a compact version of an inclined bench. Everyone determines its height independently.
To find out this indicator, just measure the length of your leg from the heel to the inner bend of the knee.
One of the most difficult options is designing a roller simulator. After all, the drawing should include the height of the simulator, the length of the tensioner, and the length and width of the bench. In the diagram, you should note the location of 2 rollers on the top of the U-shaped profile.
To an inexperienced sports fan, designing exercise equipment may seem incredibly difficult.
Therefore, it is worth starting with simple designs like an incline bench for the press.
As a rule, the drawing specifies the basic parameters of the future projectile and provides 2 foot rests. Moreover, the lower stop must be made adjustable, and the upper one must be removable. When the athlete decides on the equipment of his home gym, he must make markings on the floor in accordance with the selected dimensions of the exercise equipment. This will allow him to make sure that the sports equipment will not interfere with other family members.
What can be built without calculations?
If you don’t have time to make drawings, you should pay attention to “fast” sports equipment. For example, to create a step platform you will need one sheet of chipboard . It is cut into 3 parts, which will then turn into the upper platform and support posts. The dimensions of the first are 50x100 cm, the dimensions of the second are 50x30 cm. All parts of the step platform are firmly fastened with self-tapping screws.
Without any tricks, an ordinary flat bench or a so-called two-support exercise machine is constructed: two metal profiles and an upper plane made of wood or plywood.
Another problem-free exercise machine is considered to be a wheel for pumping up the abs. It is made from a baby stroller wheel and a metal profile with threads at the ends. The profile is cut in half, the ends are inserted into the holes of the wheel. The resulting handles are firmly secured with nuts, a rubber hose is pulled from both ends, and electrical tape is wound over it.
Cons and contraindications
Nordic walking does not have any significant disadvantages in any of its manifestations. The only downside is that it burns fewer calories than, for example, running or swimming.
But even such a seemingly simple and sometimes even primitive exercise has contraindications
When Nordic walking, the heart rate increases, so people with cardiovascular diseases are advised to consult a doctor before starting training.
