What You Need to Know About Stair Climbers: Feature Article
Stair climbers are a popular fitness machine seen in gyms and homes all across the country. Stair climbers provide you with an excellent aerobic workout and reduce pressure and pain on your joints compared to climbing an ordinary flight of stairs. For several years, stair climbing has been used by athletic trainers to condition their athletes.
Using a stair climber machine at the gym or in your home will improve your health and give you the challenge of climbing several flights of stairs without leaving your home or the gym. Stair climbers work by simulating real stairs by using two foot plates that alternate up and down as you push up and down. Most stair climbers have handrails that you can hold onto as you climb. The stair climbing machine typically features several controls that allow you to select a variety of programs like resistance, step height, pace, and duration.
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Stair climbers were originally designed to assist athletes in aerobic conditioning. Aerobic conditioning exercises train large muscle groups for a designated period of time with a particular rhythm. Have you ever seen athletes run in and out of tires or up and down bleachers? This is aerobic conditioning. The impact of bleacher running greatly affected many athletes' knees to the point that knee surgeries were become frequent at young ages. Stair climber machines are designed to reduce the impact on your knees.
Helpful Resources: Stair Climber Information This web site discusses stair climbers. It provides you with information about how stair climbers work and how to select one. It also discusses how a stair climber reduces pressure and tension on your knees. Stair Climber Finding a Stair Climber Dicks Sporting Goods Compare Stair Climbers Complete Buyer's Guide to Stair Steppers Review of Stair Steppers Sports Authority |
To control the resistance, you can simply speed up or slow down your stepping rate. This makes stair climber machines totally controlled by the user. You can use a stair climber for a brief 30 minute workout or for a longer, more intense exercise. There are several different types of stair climbing machines to choose from. You can select from cylinder-driven, wind-driven and computer-controlled machines. Depending upon the features and type you select, a stair climbing machine can cost you a few hundred to a few thousand dollars. Most stair climbing machines have a variety of workouts that you can choose from such as: hill climbing, mountain climbing, and daily stair climbing. Many stair climbers also calculate the number of calories you burn, your heart rates, and the total amount of stairs you climb.
Why do you need a stair climber?
Aerobic workouts are wonderful for your heart; they help to improve your overall circulation. Besides providing your body with a great aerobic workout, a stair climber will also strengthen your calves, thighs and buttocks. Now who doesn't want nice toned legs? Stair climbing allows you to perform the exercise within the comfort of your own home, so on those rainy days, you can still get a proper workout plus you have the added benefit of watching television, listening to music, or watching over the kids as you burn calories.
Stair climbing is a weight bearing activity, so this causes your body to burn more calories. This also helps your body to strengthen your bones. Stair climbing machines are designed to reduce knee injuries by keeping the exercise to a low impact level. If you have several flights of stairs to climb throughout the day, a stair climbing machine will help prepare your legs and condition them for the big climb to your office!
Guidelines for using a stair climbing machine.
One of the most important things to do on a stair climbing machine is to keep correct posture and stance. Why? The most common problem encountered with a stair climbing machine is the users' inability to properly support their body's weight. Far too often, people use the handlebars as a leaning device. The handlebars are for support only; they should not be used to lean on. This will cause you to hunch and your back will not have correct posture. You also increase the risk of increasing strain on your wrists and elbows by bearing down on the handlebars. Plus, bearing down on the handlebars reduces the overall intensity of your workout and you are cheating your body!
Leaning over while using a stair climber only increases the strain on your lower back, this is why it is so vitally important to stand straight up with your upper body in the same vertical plane as your hips and legs.
Keep a steady pace when using the stair climber; if you push down hard with the left leg and push down gradually with the right leg, you are not getting a proper workout.
If you are new to a stair climber, you should start at a lower step rate and gradually increase the intensity over time. You are able to alternate your stepping routine and elevate your heart rate. Be sure that you have done a 5 minute warm-up before jumping onto the stair stepper. This will allow your body to prepare for an intense workout. Always end your exercise routine with a cool down period. The general rule of thumb is to return your heart rate to about 100 beats per minute before ending the workout.
You should use the stair climber for about 30 minutes a day at least 3 times a week to gain a proper workout.
Common problems with stair climbing.
Now with every yin there is a yang. Of course there are a few downsides to stair climbers. The number one complaint is hyperextension of the knee. This can happen with almost any exercise, however when you are stair climbing, your knees are particularly vulnerable. If you are using a stair climber at a gym, ask a fitness trainer for proper positioning tips.
Improper technique on a stair climber will lead to knee, back, and hip pain. This is why it is so important to remember your posture when you are using a stair climber. Short stepping is the number one reason people hyperextend their knees when using a stair climber. Just be sure to pace yourself and don't get in a hurry, your not going anywhere!
Because stair climbing is a limited activity, you may find yourself getting bored quickly. This is why using a stair climber at a gym is a smart idea; if you get bored you can jump over to another machine like a treadmill or elliptical machine.
How to choose a stair climbing machine.
Now that you know how to use a stair climber and you have decided you want to buy one, there are a few things to take into consideration. First, you need to decide if you want a manual or motorized stair climber. Manual stair climbers are generally much cheaper than motorized stair climbers. A manual stair climber works by using a pulley cord that is connected to both steps. Depending upon the brand you select, a manual stair climber can be quieter than a motorized stair climber and it may come with a computerized display monitor. The steps on a manual stair climber are controlled using pistons and air pressure.
Motorized stair climbers tend to have several options available. Many include computer screens that track your distance, heart rate, and activity level. They also will allow you to select different workout programs such as mountain climbing or general stair climbing. Motorized stair climbers are generally preferred because there is less impact on your joints than a manual stair climber provides.
You must determine how the stair climber will be used and who will be using it. If you want fast workouts, a motorized stair stepper is probably the better option because it provides greater stability and durability. If the people who will be using the stair climber vary in weight, it is a sound investment to spend a little more money on a higher-quality machine. Higher-quality exercise machines provide greater durability and usually include several different fitness levels. It is always a smart idea to "try it before you buy it." It would be unfortunate to buy a stair climber only to find out you really don't like it!
A few last things to look for are: adjustable resistance, monitoring functions, stability and dual action. The adjustable resistance feature is important because this controls the difficulty of your workout. By having adjustable resistance, you can determine when you are ready for the next level of difficulty in your exercise routine. The monitoring functions may not be as important to you; however they are something you need to look at. Top of the line machines allow you to input your personal information such as age, height, weight and sex and they will program an exercise routine for you.
Stability is also important with a stair climbing machine. You should not purchase a machine that moves from side to side when you are climbing. The machine should also have strong rails that are placed on both sides of the machine for support. Lastly, dual action refers to the ability to work both the upper and lower body at the same time. These stair climbers are hard to find and are not cheap, but they do provide you with more than one workout. If you get bored easily, you should consider purchasing a dual action stair climber.
