Training on the stepper enjoys unbroken popularity. Women in particular like this piece of fitness equipment. The stepper's reputation for simply getting legs and butt in ideal shape certainly contributes to this. But men also benefit from the stair climber: Real power workouts can be completed on the stepper, which get the circulation going and the leg muscles quivering . Steppers are also popular for use at home; in the form of the mini-stepper, the handy machines fit into even the smallest apartment. At first glance, performing the exercises seems child's play, but mistakes can creep in during training with the stepper, which are not necessarily beneficial for the body.
What types of steppers are there?
Basically, there are 4 types of steppers. First, there are the classic steppers that you find in the gym. They are sturdy workout machines with handles that you can easily do longer cardio sessions on, but they also allow you to do HIIT sessions as well. Their smaller siblings are the mini steppers that often find their way into your living room. Both types of steppers initially work on the same principle - they mimic stair climbing. However, the small home machines often work hydraulically and are not suitable for workouts that are meant to last longer than 15 minutes.
In addition to these two types, there is also the side stepper, a variant in which the calf muscles are used more intensively, and the swing stepper, which is also known as the twist stepper. With this stepper the movement is not only from bottom to top but also from left to right. This way, not only the legs and buttocks but also the hip muscles are challenged, the sideways movements have a positive effect on the back and the training teaches balance and coordination.
What should be considered when buying a stepper?
What are the most common mistakes when training with a stepper?
What looks quite simple at first glance can prove to be much more difficult than initially thought. Especially beginners should familiarize themselves with the basic functions of the stepper and follow instructions to get an efficient workout.
Posture mistakes are the most common to creep in. The soles of the feet should not be raised when exercising with the stepper , but should always maintain full contact with the tread surface . This ensures a good grip and reduces the risk of injury. Lifting the soles of the feet also uses other muscles than those intended for stepper training, and the entire movement sequence changes. In order to apply sufficient force, the knee is overloaded when the soles of the feet are raised - this can quickly become painful and lead to overuse injuries. During the workout, the knees should never be fully extended or hyperextended. When working out on the stepper, always keep your legs slightly bent. This also helps to avoid overloading the knee .
The upper body should be kept as upright and straight as possible during the workout. Both a hollow back and a rounded back lead to pain in the vertebral region in the long term. The buttocks should not be stretched backwards, this incorrect posture also quickly leads to back problems.
When moving, care should be taken to ensure fluid, smooth movements. If the movement is jerky, the knee is again subjected to a lot of strain. If you have to make a lot of effort to move the treadmill, you should reduce the resistance and train at an intensity that allows for round movements.
The second area where mistakes are made is in the method of training itself. Many exercisers, especially on the stepper, tend to do their workload at the same intensity all the time. However, stair climbing is one of the most effective cardio workouts of all and ideally suited for short HIIT sessions. Especially when the training becomes a boring compulsory exercise, mistakes quickly creep in. Of course, there's nothing wrong with working out while watching your favorite show - but the main focus should always be on the workout and not on the TV.
Why do my feet fall asleep when exercising on the stepper?
Many athletes who have purchased a stepper and train regularly with it, occasionally complain about their feet falling asleep. But how can the numbness in the feet be minimized or completely eliminated? Professionals can help with two valuable tips. Firstly, users should reduce the given load resistance, as this can inhibit the blood supply to the feet. Those who are unsure about this step can also take a few steps backwards on the stepper. This stops the pressure and the blood can circulate better in the feet.
Conclusion
Training with the stepper is an effective cardio workout, it is ideal for completing HIIT sessions and is therefore not only suitable for building endurance but also for losing weight and boosting fat burning . With our simple tips you can avoid mistakes when training with the stepper and train effectively.
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Editorial fitnessmarkt.de (SIS)
Photo credit: #142223938 blackday / stock.adobe.com
Published on: 29 May 2015