By far, the Stairmaster far outclasses most of the other cardio machines in the gym. It doesn’t take very long to get a great workout and see fantastic results. This article will go into the muscles used and the specifics of this leg toning gem in the gym.
The purpose of the Stairmaster is to emulate the process of climbing stairs. Stair climbing takes a lot of energy even when only going up one flight of stairs. Rarely do people walk up, let alone run, more than a few flights at a time. This is where the Stairmaster comes in. It tracks the mileage, flights of stairs walked, steps per minute, and in some cases, it even counts calories burned.
The Stairmaster is a safer way for people with knee injuries to work out. It is oftentimes ill advised for these people to run on a treadmill because of the pounding they take to their joints. Given that the Stairmaster doesn’t impact the joints, it is safe and it allows for a good cardiovascular workout.
As opposed to a lot of other cardio machines, it doesn’t take nearly as long to get a great “burn” on the Stairmaster. Great results can be seen in 20 to 30 minutes. This is quite handy for people who want to get a good workout in as little time as possible.
In addition to the cardiovascular system being worked, there are actually muscles being worked as well. This is another thing that sets the Stairmaster apart form the other machines. A person can actually get toned legs and lose weight at the same time. These main muscles worked are the quads, glutes, calves, hamstrings, anterior tibialis muscles (which run down the front of the shin), and to a certain extent, the abdominal muscles. This is a lot of muscle recruitment, which makes it a great exercise device.
It is always a good idea to always start out nice and slow and gradually increase the intensity of the workout. It is also smart to be very cognizant of fatigue. Tripping on a step can cause skinned shins and knees and because it is taller than other cardio machines, you can have a harder fall.
Once the Stairmaster has been completely understood and mastered, there are a couple tricks that can enhance workouts and make them more interesting; one of which is side stepping on the Stairmaster Stepmill. Side stepping is performed by turning sideways and crossing one foot over the other up each step. In this action, the feet are parallel with the steps instead of perpendicular as in straight stepping. This can be incorporated into a circuit, stepping forward for 1 minute then stepping sideways for 1 minute on each side. This really hits the outside of the hips, the abductors and the adductors. These are the muscles on the inside and outside of the thighs.
When walking on the Stairmaster, it is very important to hold on to the handrail for support. This especially goes for side stepping. The body’s balance is quite compromised so this can help keep good alignment and form. There should only be enough pressure for support. Leaning on them is going to take a lot of work away from the legs and detract from getting a good workout.
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