What is a stair climber?
Who can use a stair climber?
Proper technique and guidelines for stair climbing
How many calories will stair climbing burn?
What are the advantages of stair climbing?
What are the disadvantages of stair climbing?
What special equipment is needed for stair climbing?
Glossary of terms
Stair climber machines are one of the most popular fitness tools in use for aerobic workouts today. The idea of climbing stairs for fitness is not new. For many years, coaches and athletic trainers used bleacher stands and other flights of stairs to help condition their athletes.
What is a stair climber?
Stair climbers are exercise machines designed to assist in aerobic conditioning. Aerobic conditioning involves an exercise routine that uses large muscle groups for a specified period of time and is rhythmic in nature.
When using a stair climber by either speeding up or slowing down the stepping rate, the user controls the amount of resistance. Thus, you are able to choose the intensity of the workout and make adjustments as needed. As your stepping ability increases, so will your need for increased stepping resistance.
Different types of stair climbers are available and include cylinder-driven, wind-driven and computer-controlled models. Prices for stair climbers vary from a few hundred to several thousand dollars, depending on the model, features and the manufacturer. Many stair climbers let the user pre-select programs that simulate activities such as hill and mountain climbing. The more expensive stair climbers also will calculate the number of calories burned, heart rate and total steps or feet climbed.
Who can use a stair climber?
Before starting any new exercise program, you should talk to your doctor. People with certain cardiovascular disorders or orthopedic problems might be advised not to participate in stair climbing activities.
Otherwise, stair climbing offers an alternative for aerobic conditioning and can be considered for inclusion in an overall fitness routine.
Proper technique and guidelines for stair climbing
Correct posture and stance are two important considerations when using a stair climber. The most common error encountered in stair climbing is using your arms to support your body's weight. The handlebars on the stair climber are for support only. By bearing down on the handles to support your body weight, you increase the likelihood of wrist and elbow strain and you also decrease the overall intensity of your workout.
Correct body positioning for the stair climber is to stand up straight with your upper body in the same vertical plane as your hips and legs. Leaning over while stair climbing can put undo strain on your lower back.
As with any aerobic activity, it's important to start your workout with a warm-up that generally takes about five minutes. During this time, your heart rate slowly climbs and your muscles begin to warm up.
After an initial warm-up period, it is best to start the stair climber at a lower step rate and gradually work up to a stepping rate that will elevate your heart rate to a level within your target heart zone. During your workout, you can alternate between a slower, deeper step routine and a quicker, shallower stepping motion.
End your stepping program with a cool-down period including a stretching routine that allows your heart rate to gradually return to about 100 beats per minute.
To avoid potential injuries, do not allow children or pets to be in the immediate region of a stair climber while it is in motion
How many calories will stair climbing burn?
The amount of calories burned during any aerobic activity varies depending on the duration and intensity of your workout.
In general, aerobic activities performed at low to moderate intensity for 30 minutes burns about 250 calories.
What are the advantages of stair climbing?
In addition to providing an aerobic workout, stair climbing helps tone muscles in your calves, thighs and buttocks.
Stair climbing is a lower-impact alternative compared with jogging or running, and it can be performed indoors independent of outside weather conditions.
Once you establish a safe stepping motion, you can enjoy activities such as music, reading and television while completing your aerobic workout.
What are the disadvantages of stair climbing?
Hyperextension injuries of the knee can occur during the bottom of the pedal stroke when the knee is fully extended. Before using a stair climber at a health club or local gym, it's a good idea to consult with a fitness trainer, who can assist you in ensuring proper knee positioning. Also, as fatigue sets in, some people tend to place more weight on the triceps, which limits the cardio benefit.
What special equipment is needed for stair climbing?
As with any aerobic workout, it's important to dress comfortably. Cotton clothing and newer synthetic workout fabrics tend to pull moisture away from the body and help keep you cool.
You should wear a pair of comfortable, well-cushioned athletic shoes during stair climbing exercise.
Glossary of terms
Aerobic: A sustained activity that relies on oxygen for support.
Duration: The amount of time spent at each aerobic session.
Frequency: The number of days an aerobic activity is performed.
Intensity: The amount of force or energy expended during a workout.
Maximum heart rate (MHR): The rate at which your heart pumps blood during a vigorous workout. Do not exceed your maximum heart rate. MHR = 220-your age.
Stair climber: An exercise machine that can provide an aerobic workout by allowing the user to mimic stair climbing by varying the rate and depth of the stepping motion so that a target heart rate can be achieved.
Stretching: Exercise that increases the ease and degree that a muscle or joint can turn, bend and stretch.
Target heart rate (THR): A percentage of your maximum heart rate that should be achieved during aerobic exercise. THR can be anywhere from 50 percent to 90 percent of your MHR.
Workout: A planned series of exercises.
| |
|
|
| |
|
External Source
 | American College of Sports Medicine
|
|
|
| |
This article was reviewed and updated June 2007.
|
