Working out with stairs is nothing new. Athletes have been climbing them for years. And why not? It is a great cardiovascular workout that strengthens and tones the lower body. Let's face it, though: finding stairs to climb is not always easy. No sweat. Add a stairclimber to your home gym and you can climb anytime, no matter what the weather.
Why Buy a Stairclimber?
Stairclimbers, also called steppers, provide excellent cardiovascular conditioning. "They are another alternative for people who want to condition their heart and attain fitness goals," says Carol Doniek, MS, exercise physiologist at Life Fitness, a manufacturer of exercise equipment. Runners, for example, will find stair climbing a lower impact alternative to running . Cyclists may even appreciate getting out of the saddle occasionally.
They also offer toning benefits, especially for lower body muscles like the hips, thighs, buttocks, and calves. For that reason, though, they have often been accused of increasing the size of the gluteal muscles. Doniek says that although a stairclimber will develop muscle, it will not add mass. "To build a lot of muscle," she says, "you have to use much more resistance than you will find in a stairclimber."
Advantages and Disadvantages
As stairclimber enthusiasts know, stair climbing burns calories in a short amount of time. "Stair climbing consumes more calories per workout than an equal amount of time spent on a treadmill or exercise bike," writes Julie A. Spotts in the Complete Home Fitness Handbook .
And just like walking , stair climbing is easy to learn. "It is a natural motion," says Julie King, MS, public relations manager for Life Fitness who holds a Master's degree in exercise physiology. But do not be fooled by the small learning curve. Stair climbing is still a tough workout, one that is often compromised by bad technique and bad form. That, in turn, can reduce the number of calories you burn, increase the risk of injury, and aggravate existing problems you may have.
Finally, unless you are using a model that incorporates handgrips placed at or above eye level to simulate ladder climbing, steppers do not provide a total body workout. Most only work the lower body.
Investigating Your Options
Like any other piece of fitness equipment, a stairclimber should be an investment in your health and well-being. "The durability, reliability, comfort, and feel will be completely different with a lower-end model versus something that is more expensive," King says. Moderate-priced steppers might run between $600 and $900, while more expensive models can run as high as $3,500.
Also, test a particular model before buying it. Find a retail store and try out different models to find one that feels comfortable. In addition, check that it comes with a warranty.
Consider these issues as you investigate stairclimbers:
Pedal Action
Stairclimbers use either dependent or independent pedal action. With dependent action, the right and left pedals act together. When you push down the right pedal, for example, the left pedal comes up. Independent action, on the other hand, requires you to activate each pedal separately. In other words, it is not as easy to cheat your way through the workout. Doniek says dependent pedals are easier for people who are deconditioned, older adults, and people who have never used a stairclimber. Those people might eventually progress to independent pedals. The choice, though, largely depends on your preference. "Decide what is comfortable for you," Doniek says. Just make sure the pedals are quiet, secure, and smooth.
Pedal Power
Cheaper stairclimbers use hydraulic pistons or air pressure to power the pedals. These generally are not as smooth as higher-priced steppers that use belt and chain drives. King says that chain drives tend to be harder to maintain than belt drives. They are also noisier, so if you want to watch television or listen to music, you might prefer the quieter belt.
Pedal Leveling
More expensive models feature self-leveling pedals, or pedals that remain horizontal or flat while you are moving.
Programs and Intensities
If you are really serious about getting in shape with a stairclimber, then buy one that has a variety of programs and intensity levels. "More is better," Doniek says, adding that it is easier to progress when you have more intensity levels.
Weight Limits
Lower-end stairclimbers have lower weight limits, Doniek says. Make sure the stepper you are buying can handle your weight.
Optional items:
- Heart rate monitoring
- Towel and water bottle holders
- Magazine/book rack
- Television
Using Stairclimbers Properly
To make your workout as effective as possible, follow these guidelines:
- Think posture perfect. Lean forward slightly while keeping your abdominal muscles contracted. But do not use your arms to support your body and do not hang over the handrails. You will decrease the amount of calories you burn as well as set yourself up for injury.
- Position your feet. Many people tend to step on their tip-toes. Instead, King recommends keeping your heels flat and letting them ride naturally. Just keep your knees relaxed at all times.
- Float through the pedals. Use a smooth pedal motion as you step, not hitting the top or bottom of the pedal stroke. "Float in between," Doniek says.
- Think light. If you are new to stair climbing, start with a small amount of resistance. If you use too much, Doniek says, you risk using improper form or injuring yourself.
- Reviewer: Brian Randall, MD
- Review Date: 12/2010 -
- Update Date: 12/10/2010 -