A visit to the Mir-Sporta.com website poses a novice athlete seeking to improve his physical fitness with the question: “Which exercise equipment should be preferred for losing weight, normalizing blood pressure or heart rate?”
You can find answers by reading the information available on our website, or by asking a question to experts.
But an even more important question: “How to exercise correctly so as not to harm yourself?” On this page you will learn how to properly exercise on a stepper - one of the most effective cardio equipment for men and women.
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.”
Advantages and disadvantages of a stepper
The stepper, like any other exercise machine, has both pros and cons.
The first plus is its compactness, thanks to which the exercise machine can easily be hidden in a closet, under a bed, on a balcony or somewhere else.
The second significant plus is, of course, versatility. It allows you not only to keep your body in good shape, but also helps you recover from serious illnesses, fractures and surgeries. Exercises on such a simulator are also prescribed for the treatment of arthrosis and arthritis.
Third plus. The low (compared to other simulators) price can also be considered an advantage.
As for the disadvantages, they can only arise when the exercise machine is used incorrectly or when it is contraindicated for a person for health reasons.
For example, if a person “twists” his knee while walking, the ligaments will stretch. But is this a minus of the simulator? In the case when a person has joint pain or suffers from the musculoskeletal system, it is better to choose another exercise machine. But this is more of a contraindication than a disadvantage.
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.
Is it possible to pump up your buttocks with a stepper?
It is quite possible to build muscle mass in the gluteal area. To do this, you will need to be patient and adhere to the following recommendations during classes:
- carrying out short-term cycles with maximum possible loads;
- be concentrated on each step, the target muscle should not be in a relaxed state;
- the main emphasis when lifting should be placed on the heel;
- while moving, watch your posture, do not lean completely on the handles, or do not hold on at all;
- monitor your breathing, do not hold the air, inhale and exhale evenly, following the pace of movement.
To obtain rounded shapes, regularity and a serious approach to business are required.
What type of device should I choose?
Steppers can be electromagnetic, powered by electricity, or mechanical (hydraulic). The first ones have a smooth pedal stroke, you can change the load, they show data on heart rate, number of steps and calories... The disadvantages are their large size and high price.
Mechanical steppers require a minimum of space, are relatively inexpensive, and that’s where their advantages end. Intermittent pedal travel, inability to change resistance, no information other than a mechanical step counter - it seems more interesting to walk down the street.
“I would divide steppers into professional ones, which are used in gyms, and home ones,” says Andrey Ushakov. — Professional ones, of course, are much more expensive, but more durable and much more convenient than their home counterparts. Most households are focused primarily on the minimum space in the room that they will occupy and low cost.”
Based on this, simulators can be divided into full-length, folding and mini-steppers. The first ones are large, stable, with fixed or movable handrails, and expensive. Folding devices are more compact, the handrails can be removed from them, but they last less. Mini-steppers are compact foot pedals without handrails, sometimes equipped with expanders.
Exercises for stepper with handrails
Many people starting their journey to a slim figure perform exercises on a stepper with handrails incorrectly due to an erroneous starting position. To prevent this from happening, you need to learn the optimal posture for training:
- emphasis is placed on the hands, the body leans slightly forward;
- buttocks, the pelvis is retracted back;
- a person should clearly feel the deflection in the lower back - you can even determine it with your hand;
- the foot is on the pedal, the heels are positioned clearly parallel to each other, the toes are slightly apart.
This position looks very funny from the outside, but it is in this position that the training will be most effective. Steppers with handrails are equipped with heart rate sensors - this is important because it gives you the opportunity to monitor your health and heart rate, and adjust the strength of the load.
Beginners can simply walk in place for 45 to 60 minutes. The movements should not be too slow, but running on the machine in question is also inappropriate. It must be remembered that only brisk walking for 30 minutes or more allows you to burn calories and increase the speed of metabolic processes.
During training, you can bear the load. For example, if your back is straight, the muscles in the back of the thighs begin to work, and when the body is tilted forward, the muscles in the front begin to work. As you finish the session, you need to reduce the speed of your legs, gradually restoring your breathing.
Safety regulations
You need to approach training on a stepper very carefully if you have problems with your knee joints. It is important to place your foot on the pedal correctly - completely, without lifting your heel, and do not bring your knees inward. Also, do not lean your body forward and distribute your body weight evenly between your legs. To keep your knees safe, walk smoothly, easily, without pushing hard or pushing off the pedal suddenly.
“There are symptoms that do not cause us much trouble, but may indicate wear and tear of the articular cartilage,” warns Olga Novikova. — This is discomfort in the legs at the end of the day, heaviness in the knees, crunching when squatting, bending the knees, nagging pain in the knees and their reaction to changing weather. If you notice any of the above, it is better to consult a doctor without causing severe pain.” Also keep in mind that the stepper is not recommended for varicose veins.
How to choose a reliable stepper for your home?
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.
How many calories does a stepper burn?
Another popular question that cannot be answered unequivocally. Energy consumption always depends on your body weight, speed and movement technique, so only an individual device on your arm can accurately calculate it. On average they talk about 300-600 kcal per hour.
“The question is what we want to get from working on this simulator,” reminds Andrey Ushakov. — A high pulse is not needed to lose weight and improve the condition of the cardiovascular and respiratory systems. With moderate exercise, aerobic endurance increases, the amount of high-density lipoproteins increases, etc.”
Beneficial features
We sometimes forget that we need to spend at least a minimum amount of time in motion. Sports equipment will solve this problem without leaving home, while it will tighten your muscles and destroy a couple of kilograms.
Increased muscle tone
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.
Reducing the appearance of cellulite
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.
Improved coordination, increased strength and endurance
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.
Strengthening immunity and general health benefits
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.
Benefits for the cardiovascular system and lungs
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.
Should I rely on the built-in sensor of the simulator?
Many steppers have a calorie counter. The calculation will be more accurate if there is also a panel to which you can place your palm to measure your pulse. Maximum accuracy will be provided by the device where you need to enter gender, age, weight.
“You can rely on such a meter, but you shouldn’t expect accurate readings from it,” says Andrey Ushakov. “Even parameters such as age and weight are not enough to accurately track load. For example, performing an exercise more technically can reduce its energy costs. To understand this, the device must monitor your heart rate continuously.” Therefore, the most accurate data will be shown by a fitness bracelet that tracks your heart rate throughout the entire workout.
Interesting Facts
- The first special devices for strengthening muscles appeared at the end of the 18th century - it was then that balance beams on uneven bars and original horses made of wood were invented.
- The first prototype of a modern gym was opened in Stockholm in 1964. It was a scientific institute that housed 27 motorized devices for performing simple aerobic movements.
- The first simulator that simulates walking on stairs was created in 1983. The device was a miniature escalator that moved at a constant speed.
- In 1986, the first stepper with two separate foot pedals appeared.
Regular stepper exercises provide a comprehensive effect on the body:
- strengthen the cardiovascular system;
- give the body a more impressive and fit look;
- cope with excess weight.
To train with maximum efficiency, it is important to adhere to the correct exercise technique and choose the optimal level of load, taking into account the individual characteristics of the body and the degree of physical fitness.
How to plan a lesson?
According to Olga Novikova, your stepper training will be most effective if you fulfill only three conditions:
- Intensity: throughout the entire workout you will keep your heart rate within a certain working interval. It is calculated as follows:
- (220-age)*0.7 – lower limit
- (220-age)*0.8 - upper limit
This, of course, is a simplified version of the formula, but it reflects the general picture.
- Duration: no less than 30 minutes.
- Regularity: at least 3 times a week.
Let's summarize. In order for the body to use fatty acids rather than glycogen as energy, it is not necessary to exceed the so-called anaerobic metabolism threshold - the upper limit from the formula above. “It is more difficult for an untrained person to do this on a stepper than, for example, on an exercise bike or on a treadmill in walking mode,” says Andrey Ushakov. — Therefore, I would not recommend a stepper to beginners. As practice shows, people can rarely set themselves a low level of workload, and they push themselves.”
To form a beautiful figure, it is most effective to supplement training on a stepper with strength training. It is better to perform them before a cardio lesson in order to use glycogen reserves and quickly start the fat burning process.
Weight loss program
Are you in good physical shape, but don’t know how to exercise on a stepper to lose weight quickly and easily? If the training is carried out only on this simulator, then it should last about 1 hour without a break . To warm up your muscles, 40 minutes is enough for you. Only after this does the fat burning process begin.
Want to learn how to lose weight on a stepper if you're a beginner? Use a special program for the basic level . Do three sets per workout with a minute break between them. Duration of approaches by day in minutes:
- Day 1-7: 10 – 10 – 10.
- Day 8-14: 15 – 15 – 15.
- Day 15-21: 20 – 15 – 20
- Day 22-28: 25 – 10 – 25.
Do you feel that the load is too small? So, go for a full workout without breaks. The weight loss stepper is effective. But it is important not to forget that the result will appear only after 2-3 weeks of intense exercise. Remember: to get tangible positive changes, you need to exercise regularly. If you exercise on a stepper after strength training, then 20 minutes a day will be enough.
Before starting classes, it is important to warm up and cool down for 10 minutes. If you miss this moment, the body will receive unnecessary stress. And there will be no required calorie consumption.
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.
Brief characteristics of various types of simulator
A stepper is a step-by-step cardio exercise platform that, using built-in pedals on levers, simulates climbing stairs. The legs work alternately on it. You can also use your arms, just like during normal walking.
This is a very natural motor activity for humans , however, adjusting the resistance of the pedals allows you to increase the load and apply effort to walking. This is the basic principle of this cardio.
A large number of modifications of steppers gives both beginners and physically trained athletes the opportunity to choose. Stepper designs may differ in the loading system (mechanical and electromagnetic), pedal stroke (interdependent or independent), size, design, set of functions and programs, and, depending on this, cost.
According to the type of movements performed and design features, steppers are divided into:
- Classic . The basic version of a stepper imitates the most common walking climb up the stairs. It can be equipped with various devices for stability and activation of the muscles of the upper body: racks, levers, expanders.
- Mini stepper. A smaller version for training in confined spaces and convenient transportation (for home use). The design is very suitable for beginners who cannot immediately switch to heavy loads (overloading the heart suddenly and without preparation can negatively affect its health).
- Rotary (with rotating handle) . Such models are equipped with a handle that turns from side to side, thanks to which the upper part of the body turns from side to side in unison with the steps. Such movements help to pump up the abs, back and waist along with the legs.
- With expanders. In this version, elastic cords with expanders are attached to the platform with pedals. With their help and correct use during training, in addition to the legs, the arms, back and shoulders are also worked out. We described how to use expanders correctly in this version in a separate article.
- Balancing (side) . This model is designed on the tumbler principle and resembles a small leg swing with an invisible horizontal axis in the middle. Steps on such a simulator are rolling from side to side while maintaining body balance in the center. The balance beam exercises the entire body, develops balance and coordination, and takes up very little space.
- Elliptical. The electromagnetic loading system allows you to increase the amplitude and smoothness of the step, and also, thanks to moving levers, to connect your arms. Almost the entire body is involved in the work, the steps resemble the rotation of the pedals of a huge bicycle, the work of the hands resembles the movements of a skier. This is the most gentle of the steppers in relation to the joints.
- Children's. The peculiarity of this option is that, while performing the same functions as a stepper for adults, it is designed specifically for children from 4 years old. Such simulators are bright, colorful, very durable and safe. They are designed to interest the child in playing sports and give a start to his physical development from an early age.
We lose weight according to the rules
The result of training to burn extra pounds can be obtained only if three conditions are met :
- constancy,
- adequate load,
- correct exercise technique.
How to start classes?
Mandatory - after a 5-10 minute warm-up to warm up the muscles. The warm-up includes any simple exercises (walking, easy running, jumping rope, rotation of various joints, simple physical exercises).
At the end of the session, the pace slows down, and you should finish the cardio session with a 10-minute stretch of the worked muscles. Movements should be smooth, hold in one position for about 10 seconds until there is slight tension, but not pain.
Carefully! If you allow jerking during the cool-down, the stretched muscles will reflexively contract to avoid injury. As a result, the muscle fibers do not relax, but become even more tense and even partially torn, causing pain. Later, scar tissue forms at the sites of the ruptures. And if microtraumas occur frequently and there is a lot of such tissue, the muscles lose their elasticity. Therefore, painful sensations when stretching are a sign of improper execution of the movement.
