You want to optimize your workout on the stepper? Then you've come to the right place! In this guide, we'll tell you how to train properly on the stepper, maximize your successes and get closer to your goals step by step with every workout.
Which muscles are trained with the stepper?
Unlike the cross trainer or treadmill, you train on the stepper in a locked position. This means that your arms are not necessarily involved in the movement - even though there are machines with additional arm traction or the option of using light dumbbells. Here you use the stepper additionally for curls. The rule, however, is steppers whose stair-climbing motion focuses on your butt and thighs. Secondarily, your calves also get an extra workout. Working out these extremely large muscles will not only give you toned thighs and a firm butt, but is also ideal for burning fat. Since you burn fat evenly distributed over the body, you also get a flatter belly with intensive training on the stepper.
The flexible resistance of the stepper also allows you to tailor your workout not only to your level of fitness, but also to your goals.
What are the advantages of training on the stepper?
On the stepper you can arrange your workout exactly as you want at any time. Bad weather or crowded parks no longer stand in your way. As a beginner, for example, you can use gentle workouts with low intensity and longer duration to strengthen your circulation and improve your endurance. This is also recommendedas a gentle warm-up.
What training goals can I achieve with the stepper?
If you want to use the stepper specifically for muscle building or maximum fat burning efficiency, you should refrain from slow training. If you really want to lower your body fat or build muscle efficiently, you need to train with more intensity. To do this, you need a stepper that is up to the task and offers enough resistance. The best way to do this is with programmable steppers that allow you to do different interval sessions. This way you'll never get bored and you'll be able to do more workouts in less time.
How long should I train with the stepper?
It all depends on what goals you want to achieve with the stepper. To train endurance, you should train 2-4 times a week for at least 20 minutes but no longer than 40 minutes. If you want to boost fat burning, you should do HIIT sessions on the stepper. Studies show that 3 sessions per week of 25-30 minutes are ideal.
How many calories do I burn on the stepper?
The stepper is in the middle of the cardio equipment in terms of calorie consumption, so you burn a similar number of calories as with the cross trainer or the Indoor Rower. Depending on your training intensity, your weight and a few other factors, you can burn up to 800 calories per hour on the stepper.
How good is training with the stepper for the buttocks?
Stair climbing is the best workout ever for a crisp backside! The large gluteus maximus muscle is the largest muscle on the entire body. The gluteus is involved in hip extension and stabilizes the thigh. In addition, the gluteus helps to abduct and close the legs. In addition, a well-trained buttocks significantly relieves the back. Reasons enough for a special workout, the stepper does a very good job here. Climbing 400 steps has the same effect as jogging for 15 minutes - but it's much faster!
What are the most common mistakes when exercising with the stepper?
When using a stepper, you should make sure that the load is not too high - especially at the beginning. Unlike the cross trainer, your joints (and your intervertebral discs) are working hard. This is good because it trains the joints, but it forces you to take it easy. If you notice any problems, adjust your workout accordingly. The stepper is a great piece of fitness equipment that helps you get strong legs in a small space. Even when it's storming and snowing outside.
What are the most common mistakes when training with a stepper?
Conclusion
Training correctly with the stepper is not that difficult: If you avoid the most common mistakes when training with the stepper and choose a sensible training duration, you can take off with the power workout "stair climbing" and achieve many benefits for your body and your health.
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Editors fitnessmarkt.de (SIS)
Photo credit: #229936632 Prostock-studio / stock.adobe.com
Published on: 3 September 2014