If you follow the principles healthy eating Most of those who struggle with excess weight still somehow manage, then the need regular classes physical exercise makes many people sad. The reason is not only and not even so much laziness. Some people simply don’t have enough time to go to the gym, and the willpower to independent studies not enough. Others would be happy to exercise at home, but live in cramped conditions and simply don’t have enough space to do the exercises. In this, and many other cases, a weight loss stepper can be an excellent help.
A stepper is a sports machine that is designed specifically for training the muscles of the legs and buttocks. It is a stable platform on which two pedals are attached. The operation of the simulator simulates walking on stairs. Moreover, there are varieties that allow you to adjust the load on the pedals (and even on each of them separately). And more simple models load the leg muscles under the weight of the weight own body training.
Stepper exercises are not intended directly for weight loss. Moreover, people with significant excess body weight should not get too carried away with this exercise machine - it puts a very serious load on the knee joints. These activities can be used to pre-warm up instead of running.
In an hour, depending on the settings of the simulator and the pace of exercise, from 200 to 600 kcal are burned.
Features of the classes
If you still decide to use a stepper for weight loss, you need to familiarize yourself with this device in more detail. Then you will begin to understand how to choose the right exercise machine, the basic principles of organizing exercises on it, and how to get the maximum benefit from the exercises.
Selecting a device
For home use, a compact version called a mini-stepper is quite suitable. It’s good if the model is additionally equipped with manual expanders - this increases calorie consumption during the workout, and also allows you to work out almost the entire body. In such simulators, the pedals are always dependent, that is, if one leg is at the top, then the other is always at the bottom.
If the apartment has a lot of space and finances allow you to purchase a more advanced model, then choose a stationary device. It is equipped with a stand with hand holders, and often a mini-computer, allowing you to control and/or plan the load during training. Some devices are able to read your pulse and also record the performance of several workouts in memory.
Not the least important role is played by the reliability of the simulator and the possibility of warranty repair in case of its breakdown. The stepper is a simple exercise machine and it is almost impossible to get injured on it. But its piston system can also break down and require replacement.
Remember also that, like any mechanism, the stepper requires regular preventive measures. And if you are not sure that you can service it yourself, check whether you can invite a specialist.
ABC of training
Anyone who has ever played sports to lose weight knows that the result depends not only on the duration and intensity of exercise, but also on how correctly the exercises are performed. Sometimes a properly organized half-hour workout gives better results than a one and a half hour lesson that does not take into account physiological characteristics body.
Here are some tips on how to exercise on a stepper correctly:
- Before entering the stepper, you should definitely warm up. 10-15 minutes of simple gymnastic exercises will prepare the heart and lungs for more intense exercise.
- Watch your posture: your back should be straight, your chin raised above shoulder level, your shoulders straight and slightly lowered, your stomach pulled in.
- The feet should be fully on the pedals, and the body weight should be evenly distributed on them. Do not place the center of gravity on your toes or heels.
- Control the position of your knees - they should be directed straight forward so as not to create additional stress on the joints.
- During the step, ensure the correct position of your legs and the whole body, and also control the trajectory of movement.
Don’t try to immediately walk a thousand steps and burn the maximum number of calories. This can overload the joints, cause muscle soreness and stretch the popliteal ligaments.
The time of training and the intensity of the load should be increased very gradually. On the Internet there is interesting videos, telling you how to correctly alternate steps on the stepper to achieve different results.
You can control the state of the body through the pulse, the maximum frequency of which is determined by a simple formula: 220 - your age. To actively burn fat, your heart rate should be in the range of 60-70% of the maximum permissible value. If you experience shortness of breath, dizziness, chest pain, or your pulse is already off the charts, step training should be stopped immediately. And if the situation repeats, consult a doctor.
Contraindications
Before purchasing a fashionable exercise machine, not everyone asks whether it is possible to lose weight this way. At first glance, the stepper seems absolutely harmless and it seems that it is suitable for absolutely everyone. This is a serious mistake. Intensive training on the stepper is prohibited:
- during pregnancy (even in the early stages!);
- any active inflammatory processes;
- arthrosis, arthritis and other joint diseases;
- varicose veins and vein thrombosis lower limbs;
- oncological and autoimmune diseases;
- serious cardiovascular problems;
- recent knee injuries or artificial knee joint.
The list of restrictions is quite long. You should not exercise if you are sick or not feeling well. Those suffering from hypertension or bronchial asthma should use the stepper with caution.
Although often regular exercises with a gradual increase in load help to significantly improve general state people with such problems.
Possible results
Trainers confirm that with the active use of a stepper in a training program, you can lose 4-5 kilograms in a month. If you add properly organized nutrition to this, the results improve, and you lose from 1.5 to 2 kilograms per week. But if the excess body weight is small, then after a while the weight stops. The reason is that muscle mass is heavier than fat, and the body begins to actively build up leg muscles.
To really gain slimness, and not just pump up leg muscles under a thick layer of fat, exercise on a stepper for weight loss must be regular. This is a simulator that you can use even every day.
Basically, such exercises take no more than 30-40 minutes, which is not enough to quickly lose extra pounds. Optimal mode- only a stepper 4-5 times a week, and on the remaining days - strength or aerobic training with full load on the whole body.
Do not forget that during daily training it is very important to monitor your water balance. When fat is actively burned, its breakdown products are formed, which the body can remove only in a dissolved state. That's why pure water becomes as necessary as air. And you need to drink at least 2 liters a day, since even with slight dehydration, the load on the kidneys seriously increases.
Today on the market is a wide range of exercise machines that can be purchased for home workouts. Among them, it is worth highlighting the stepper, which belongs to. Its action is based on simulating climbing stairs.
What is a stepper for?
Many people ask similar questions when choosing a simulator for themselves. The balanced stepper and other versions of this exercise machine are used for weight loss and body shaping. With regular training, you can work out your muscles, strengthen your cardiovascular system and develop your respiratory system. One of important advantages lies in ease of operation and it is worth noting the small size of the structure.
What muscles does the stepper train?
During training, the main load falls on calf muscles, but also actively work the hips and buttocks. When figuring out what the stepper does and what muscles work, it is worth noting that the abs also receive a load, but only if you perform the exercise correctly. If you use a machine with levers, then the muscles of the arms, chest and back work. Another important point– how many calories the stepper burns, so it all depends on the initial weight, for example, if the scales show 70 kg, then in half an hour of training you can burn 175 kcal.
How to choose a stepper?
There are several versions of this simulator on the market, which differ in design. There are a number of recommendations on how to choose a stepper for your home:
- First, you need to decide where the exercise machine will be located, that is, how much space can be allocated for sports equipment.
- Take into account the principle of operation of the simulator and it is best to choose the option with independent pedal travel, since the efficiency will be much higher, but this also affects the price.
- You also need to pay attention to electronic devices. It is worth thinking about which parameters are necessary and which are unnecessary. For example, a heart rate monitor and a calorie counter are useful.
- The stepper simulator can have different programs, monitor, additional design elements, for example, a stand for a bottle, which will a nice bonus, but at the same time they increase the price of the simulator.
Stepper simulator - pros and cons
To ensure that the purchase of sports equipment does not disappoint, you need to weigh the pros and cons. The design of steppers is small, especially for mini-variants, so people who live in small apartments can afford them. Training on a stepper does not require special physical training and is suitable for both beginners and professional athletes. Exercises can only cause harm if contraindications are not taken into account.
Stepper - benefits
The therapeutic and aesthetic results of the presented simulator are numerous and varied. If you are interested in how a stepper is useful, you should know about the following advantages:
- Since the exercise machine is classified as cardio, fat deposits are actively burned and weight stabilizes.
- Regular training leads to the legs and buttocks, and these are the main problem areas on a woman’s body.
- The cardiovascular and respiratory systems are strengthened.
- During classes, so that the body does not fall to the sides, great importance has good coordination, which develops during training.
- Stimulation occurs metabolic processes and strengthening the immune system.
- The use of the stepper simulator is allowed for people at the rehabilitation stage after the end of the main therapy.
Stepper - harm
Before using any sports equipment, you should consult your doctor to rule out the presence of possible problems with health. To avoid a negative effect from the stepper, it is important to take into account the existing contraindications:
- The presence of diseases and injuries of the limbs and spine, for example, sprains, dislocations, and so on.
- You can't train if you have serious problems in the functioning of the heart, kidneys, liver and blood vessels.
- Women in the 2nd-3rd trimester of pregnancy should not use the stepper machine.
- You need to give up classes in grade 3 and diabetes mellitus in the stage of decompensation.
- You should reschedule your workout if you have colds, inflammation or infectious diseases which are accompanied by an increase in temperature.
How to exercise on a stepper?
Although the design of the simulator is simple, and the training at first glance seems primitive, in fact there are a number of nuances that must be taken into account in order to get the benefits that were mentioned earlier. If you are interested in how to properly practice on a stepper, you should consider the following nuances:
- You can’t train after eating, so keep in mind that at least 1-1.5 hours should pass.
- During classes, do not forget about breathing, which should be normal. If your inhalation and exhalation are difficult, then you should slow down the pace of your exercise.
- Before using the stepper leg trainer, it is important to warm up your joints, which is important for the effectiveness of the training. It is recommended to do a cool down at the end.
- It is important to choose the right operating speed and determine it simply. If, while walking on a stepper, your breathing becomes difficult only when talking, it means that the intensity of the load is well chosen.
- There are several nuances regarding correct technique performing walking. It is forbidden to bring your knees together as this can cause injury. The foot should be completely on the platform, and the pressure should be applied smoothly. If your heels hang down, the load on your hips will increase.
- While performing the exercises, you must ensure that your back is straight and your head is raised. It is not recommended to fully straighten your knees.
Stepper exercises
Many people mistakenly believe that you can perform at least some exercises on the presented simulator, so there are several effective options:
- When walking, you should lean your body slightly forward or bend your knees slightly, which increases the load on the leg muscles.
- Stepper exercises can be varied with different hand movements, for example, you can perform bending, extension, rotation, and so on. To increase the load, use dumbbells.
- To better work out your buttocks, you need to do squats while walking on a stepper. This should be done at a time when the legs are approximately at the same level.
Stepper exercises for weight loss
The effectiveness of training depends on the regularity and intensity of training. When using a weight loss stepper, consider the following tricks to increase efficiency:
- Develop a training schedule. To keep your body in shape you need to exercise three times a week for 30-60 minutes. If you want to lose weight, then you should train every day for 60-120 minutes. It is important to increase the load gradually.
- To increase and diversify the load, it is recommended to change the height of the steps. It is useful to alternate walking with a low and high incline.
- Experiment with walking speed too. Best option: 2 min. slow walking and the same time fast.
Fizkult-hello, my dear readers. Today I want to tell you about a machine that will help tighten your buttocks. And also make your legs slimmer. After all, it is this part of the body that women lose weight the worst. In addition, this simulator improves heart function. Have you heard of this? We will also consider this stepper for weight loss. I will also give important instructions for exercises so that you can lose weight effectively.
Don't be afraid to build up those ugly leg muscles with this machine. It will not happen. But strengthening your heart and tightening your butt will really work. If the step technique is performed according to all the rules, this apparatus does not load the joints.
Regular training on such a simulator will provide:
- toned buttocks, elastic thighs and beautiful calves;
- engaging the abdominal and back muscles;
- weight loss;
- increasing endurance;
- improvement of figure relief;
- increased productivity respiratory systems s.
Exercising on a stepper promotes the production of dopamine. It is this hormone that helps us cope with stress. During exercise, blood circulation in the lower body is stimulated, which is very effective in the fight against cellulite. In tandem with proper nutrition You can achieve an excellent cosmetic effect on your legs and buttocks.
Reviews and results of losing weight
I tried to select the most informative reviews for you.
Lyalya: I study in front of the TV in the evenings instead of dinner. Class time is up to half an hour. Perfectly toned my legs and butt.
Kira: I'm working out on a stepper in the gym. Before class, I run for about 20 minutes, then stepper. I practice on it for at least 50 minutes. On average I try for about an hour. I don’t know about anyone, but I break out in three sweats. I probably lose 1000 calories per workout. The effect is visible after just a few sessions. Your legs are losing weight and your butt is getting toned.
Ninulka: I have tightened my buttocks a lot in a month. I walk about 1500 steps. Then I take one kilogram dumbbells and walk another 700 steps. During classes I watch TV. I turn on my favorite TV series and train.
Lily: I'm probably doing something wrong. My knees hurt a lot during classes. Perhaps due to the fact that I never played sports at all. I guess you just need to get used to the stress.
Lenchik: I went on a fruit and vegetable diet. Stepper daily for 30 minutes. The result is minus 6 kg in two months.
Vitalina: I work out for half an hour 2-3 times a week, until I lost 3 kg.
Natalia: My butt became firm and round, but my legs at the top became fuller. That's why I abandoned the stepper.
Tatiana: And my beloved husband gave me a mini-stepper for my anniversary. Happy as an elephant. I'm too lazy to go for a run. And this thing is always at hand. You can study at any convenient time. Perfectly tightens the whole body.
Lyuba: I've been working out on the gym for a month. Every day I walk about 1000 steps. The volume decreased greatly, I lost 7 kg. But in addition to classes, I eat a low-calorie diet.
How to exercise on a stepper correctly
Usually the result is noticeable after a couple of weeks of intense training. The number of calories burned depends on the intensity and duration of the activity. The main thing to remember is that you can only lose weight with regular exercise.
In 40 minutes of training, you can take an average of 2,500 steps. This will burn about 300 calories.
If you practice after strength training - 20 minutes of training is enough. The beginning and end of the workout should be with a gradual increase and then decrease in load. If you exercise for 20 minutes, the load gradually increases in the first 5 minutes. In the last 5 minutes it decreases. Between this time interval, train for 10 minutes at your working speed. How to determine it? If you can talk during class, but your breathing becomes difficult, the speed is working :)
Separate workout on a stepper, it should last at least an hour. You will need at least 40 minutes to warm up and only after that fat burning will begin. With a 1 hour workout, fat will only be lost in the last 20 minutes. Warm-up and cool-down in this situation will take 10 minutes. If this is not done, the body will experience stress. You will not get the expected calorie expenditure.
To enhance the effect, you should limit yourself to carbohydrates. But it is better to eat more protein foods. It will help you recover faster after training and improve the shape of your legs and hips. By balancing your diet, you can lose 1 kg per week.
Diet is also important. Don't overeat before class. And after class, you can eat an apple or drink a glass of low-fat kefir. Natural yogurt or 1-5% cottage cheese is also suitable. The protein contained in the product will help muscles recover.
Errors when working on a stepper
Valgus movement of the knees- reduction of the knees when they are brought inward during movement, which is traumatic. This needs to be monitored carefully. When placing your feet parallel, your knees should not reach towards each other. They must also be parallel.
Transferring body weight to your arms- occurs if the stepper has stops. Many beginners simply hang by their hands, while their legs are not loaded at all. Then what is the point of training? Watch the distribution of the load; your legs should get tired, not your arms :)
Press on the platform with your toes, lifting your heels– in principle, nothing terrible will happen, but there will be no benefit from the training. With this position of the feet, the buttocks will not receive the necessary load.
To prevent your thighs from growing in size, your heels should not hang down. The foot should be fully on the “pedals”. The pressure on the heel is smooth. Then the leg goes completely down and the buttocks tense. The butt sways, not the legs.
Stepper with handrails - how to exercise to lose weight
Due to incorrect body position, many beginners find this exercise machine heavy. They stand on it for literally a few minutes and then pass by. To prevent this from happening, you need to hold the body correctly. To pump up your buttocks and lose weight, do the following:
- lean forward a little, focus on your hands;
- On the contrary, the butt needs to be pulled back;
- you should feel a slight arch in your lower back;
- the foot is completely on the platform. Heels together - toes apart. Press the pedals with your heels;
- The knees should not straighten completely during the stroke. Bent over all the time.
In this position, the load on the lower back is minimal. It will be distributed over the thighs and buttocks. And there is no need to be embarrassed by this situation. Yes, you will look funny. Pose with a protruding butt 😉 But you’re not on the podium! Our goal is to get your body in order and lose weight. Therefore, we don’t pay attention to others. This is advice for those who train in gym.
Steps can be small or large. For beginners, I advise you to choose a load of up to 3-5 difficulty levels.
These exercise machines have sensors that count your heart rate. Keep an eye on it to ensure you stay in the right range all the time.
For better effect I advise you to use breeches for weight loss. In addition to reducing the volume of the fifth point, they also fight cellulite.
Here's a great video tutorial - be sure to watch it:
Effective mini stepper exercises
Some people are embarrassed to work out in the gym. Others simply don't have time for this. IN in this case ministepper is the best solution. It won't take up much space in your home. This is both cardio training and great way lose weight.
This workout is convenient to do even before work. You stand on the machine and begin to walk, as if you were climbing stairs. Activate your arms during your workout. If you swing them vigorously, you will burn more calories.
Ministeppers sometimes come with expanders, with which the arms, back muscles and shoulders are trained. You will have the opportunity to develop and top part bodies. Here is an example of arm exercises while walking:
- raise your arms to the sides;
- then raise it in front of you;
- flex your biceps.
Repeat each exercise 20 times. For beginners, such a load on the hands will be heavy at first. Then start simply with intense movements of your arms. Then gradually increase the load on them.
If you don’t have elastic bands, you can take dumbbells. As you walk, do overhead presses, then biceps curls and lateral raises. Such exercises will increase fat burning.
Cool video about training on such a simulator:
When choosing a ministepper, give preference to the one that counts calories. Torneo steppers have proven themselves well. They are compact, there are simplified versions, and some with programs.
And don’t think that a small simulator is ineffective. It provides excellent exercise for the legs. Of course, anyone with Napoleonic plans should not limit themselves to just a stepper. Strength training will help you lose weight more effectively and pump up your butt faster.
Contraindications for exercise
Any sports equipment has contraindications, the stepper is no exception. It puts minimal stress on the knee joints, but if done incorrectly, they can be damaged. Therefore, if you have joint diseases, it is advisable to exercise under the supervision of a trainer.
The main contraindication is chronic diseases respiratory system. Also, you should not use a stepper if you have thrombophlebitis, diabetes, or hypertension.
Training on this simulator loads the spine. Therefore, the stepper is contraindicated for people with injuries or serious back problems. Better take a closer look at an exercise bike with a horizontal seating position.
As you can see, this little trainer can be very useful. Of course, let's not forget about balanced diet and power loads. But even one stepper will help keep you in shape. It’s just that in tandem with other sports activities it will be more effective. Be beautiful and slim! Until next time. I almost forgot - subscribe to updates. I've got a lot more interesting topics for discussion.
A stepper is a simulator that simulates climbing stairs. Classes on it are considered cardio exercises, help to lose weight and make the buttocks and back of the thighs slender, toned. There is no need to worry that the result will be pumped up legs - it is important to perform the exercises correctly.
Read in this article
The benefits of a stepper for weight loss
The simulator makes the muscle tissue of the buttocks and lower extremities “work.” But 
with regular training on a stepper, it is possible not only to form bottom part torso, but also to lose weight. This effect is explained simply:
- during exercise, a person’s pulse quickens, blood circulation accelerates, the respiratory system actively functions - the body is saturated with oxygen;
- metabolic processes are accelerated, they continue to function in this mode even in the period between workouts;
- in 60 minutes of doing exercises on a stepper, almost 600 Kcal are burned, if you simultaneously adhere to a low-calorie diet, this process will be more effective;
- The stepper provokes the production of dopamine, a hormone that corrects the body’s condition and increases its resistance to stress.
Contraindications
Despite the obvious benefits of the exercise machine in terms of weight loss, before starting training you should carefully read the list of contraindications to such exercise:
- unstable arterial pressure(hypertension or hypotension);
- history of myocardial infarction and heart failure;
- varicose veins of the pelvis and lower extremities.
Arthrosis is a contraindication to stepper exercises Separately, doctors emphasize that the stepper is strictly prohibited for use by people who have diseases of the knee joints.
By and large, they will not be able to perform the exercises correctly, they will be constantly haunted by pain, the load will fall on the spine as a result, and their health will deteriorate greatly.
TO conditional contraindications can be attributed to any infectious or inflammatory disease V acute form course, exacerbation chronic pathologies, elevated temperature bodies, bronchial asthma. In these cases, you will need to consult a specialist and wait until your state of health stabilizes.
Training mistakes
It’s only at first glance that practicing on a stepper is easy and simple - put your feet on it, support your hands and walk “healthily”. In fact, many people make mistakes when doing exercises, which can lead to unpleasant consequences– strong and constant pain in the back, muscle stiffness and so on.
There are three most common mistakes when exercising on a stepper, which make them ineffective and even harmful to health:
- The knees are brought together. In medicine, this is called valgus movement, it is traumatic and can cause dislocations, sprains and tendon ruptures. It is necessary to carefully monitor the correct placement of the feet on the simulator - they must be strictly parallel to each other. When walking, your knees move in parallel; if they get closer, you need to make an effort to prevent this.
- Emphasis on hands. Those who exercise on a machine with handrails often lean so heavily on their hands that their body weight is transferred to them. In this case, the leg and gluteal muscles simply do not work, and the effectiveness of training is reduced to a minimum.
- When walking, the push is done with the toes. It would be more correct to walk with emphasis on your heels, although in another case no particular harm will be caused to your health. True, the training will be ineffective for the buttocks.
Types of steppers How to do it correctly:
- the feet should be placed on the pedals so that the heels do not hang down;
- when walking, you need to move the exercise machine with your heels - this is how the buttock muscles are activated;
- you cannot fully extend during exercise knee-joint– fatigue will set in too quickly, the load time will not be maintained;
- It is advisable to use your arms during training - simply wave them, or perform sideways or upward lifts.
To learn how to practice on a stepper correctly, watch this video:
Exercises for stepper with handrails
Many people starting their journey to a slim figure perform exercises on a stepper with handrails incorrectly due to an erroneous starting position. To prevent this from happening, you need to learn the optimal posture for training:
- emphasis is placed on the hands, the body leans slightly forward;
- buttocks, the pelvis is retracted back;
- a person should clearly feel the deflection in the lower back - you can even determine it with your hand;
- the foot is on the pedal, the heels are positioned clearly parallel to each other, the toes are slightly apart.
This position looks very funny from the outside, but it is in this position that the training will be most effective. Steppers with handrails are equipped with heart rate sensors - this is important because it gives you the opportunity to monitor your health and heart rate, and adjust the strength of the load.
Beginners can simply walk in place for 45 to 60 minutes. The movements should not be too slow, but running on the machine in question is also inappropriate. It must be remembered that only brisk walking for 30 minutes or more allows you to burn calories and increase the speed of metabolic processes.
During training, you can bear the load. For example, if your back is straight, the muscles in the back of the thighs begin to work, and when the body is tilted forward, the muscles in the front begin to work. As you finish the session, you need to reduce the speed of your legs, gradually restoring your breathing.
Mini stepper exercises
This type of exercise machine also allows you to bring your body weight back to normal and make your legs and buttocks toned and slender. The advantage of the mini-stepper is its compactness, which makes it possible to train at home. Experts recommend training at least 3 times a week, each session should last at least 40 minutes.
For beginners who are too overweight, you can adjust your exercise schedule - every day for 10 minutes of active walking, gradually increasing this time.
The mini-stepper allows you to additionally work out the muscles of the arms, chest and back, waist and hips. Upper limbs and the chest will tighten and become thinner when using dumbbells - swings are performed with them while walking.
And you can work your back and waist with regular body turns with each step.
Before training, be sure to do a short warm-up and stretch your muscles. Within 5 - 10 minutes you need to perform several squats, leg swings, circular rotations of the feet, leg lifts with bent knees to the chest, and bending.
Is the exercise machine effective for losing weight?
It is believed that in a month of regular training on a stepper you can get rid of 3 - 5 kg excess weight. If you add to your training a balanced diet, avoiding sweets and baked goods, you can improve this “indicator” by another 2 - 3 kg.
Often, after training, people have to change their wardrobe to a smaller size, although their body weight remains the same. This happens due to the strengthening muscle tissue– the torso and limbs become distinctly slender.
The stepper is one of the most effective exercise machines used for weight loss. While working on it, it is possible not only to tidy up the figure, make the buttocks and legs more slender, but also visually less noticeable “orange peel”. Three workouts a week - and within a month you will need to go shopping, because your wardrobe will be too big.
Useful video
To learn how to practice on a stepper with handrails, watch this video:
In our country, not many people have a positive attitude towards buying home exercise equipment. Some argue that the space in their apartment is too small to occupy it with such items, while others complain about the constant workload and lack of time for physical exercise. But despite all the excuses, usually caused by simple laziness, there are those that take up little space and do not require a Superman figure from the owner. These include the stepper, which has long been famous for its versatility.
The name of the simulator comes from the word “step”, which means “step”.
Muscle work
If you want a small piece of exercise equipment that can provide huge benefits, choose a stepper! Now we’ll find out what muscles work on it. So, when training on this simulator, many muscle groups are involved, mainly: legs, hips, etc.
In addition, exercising on a stepper helps get rid of cellulite. Many people dream of making him slimmer and pumped up. Surprisingly, a stepper will help even with this problem. The thing is that with proper walking, the abdominal muscles are perfectly worked out.
If your simulator has levers, then you can additionally work on your back, shoulders and strengthen your arms. Thus, we can safely say that the stepper is truly universal. Therefore, it is perfect for those who save space in their home, but want to keep fit.
Trained muscles are one of the important components healthy body, as well as an important aesthetic factor. However, do not forget about training the cardiovascular and respiratory systems, because their importance in the body simply cannot be overestimated. In this regard, the stepper is also an excellent assistant, because it belongs to the class of cardio equipment.
- Lose extra pounds.
- Burn fat and lose a lot of calories. Muscle mass however, remains unchanged.
- Aerobic exercise strengthens the heart muscle and many internal organs.
- It normalizes blood pressure, relieves the effects of severe stress and is an excellent prevention of heart disease.
A 30-minute stepper session at an average pace allows you to lose about 250 calories.
Stepper training
Now it's time to figure out how to properly exercise on a stepper in order to burn the maximum number of calories and tone your body. As before any other workout, you first need to stretch.
For those who are just starting to use this machine, you should not work on it for more than 15 minutes a day. Otherwise, the muscles will receive excessive stress, and instead of a boost of vigor and great well-being, you will get tired and sore for several days. After a week of training, you can increase your training time.
In order for stepper exercises to give good results, it is important to follow correct position torso. If your machine has handrails, you don't need to put your body weight on them. Therefore, the hands must take a lot of load.
When working without handrails, you need to maintain a straight stance, with a slight lean forward, but without arching your back. The knees should be at a sufficient distance from each other. To protect your joints from unnecessary stress, your feet should be placed fully on the pedals.
Many people think that by doing exercises faster on this machine, they will burn more calories. In fact, even fewer calories will be burned, but the muscles will become more tired and their performance will decrease.
When performing exercises on a stepper, you need to alternate between slow walking and deep steps. First you need to perform the movements at a slow pace, then a little faster, and so on in a circle. Towards the end of the lesson the pace should be slowed down again. Then, you should repeat the stretch, but more deeply.
When the second week of training comes, the duration of the session on your favorite exercise machine can be increased to 25 minutes. Thus, by the end of the month, you will already be able to work on the simulator for about an hour.
Some prefer to exercise longer, but less often (from three times a week), while others prefer to exercise less, but more often. In this regard, the choice is yours. The problem is that the muscles quickly get used to the load, and hardly anyone wants to exercise on a machine for half a day. Therefore, if your goals include not only aerobic exercise and keeping your body in good shape, but also active muscle growth, then you should combine the stepper with other machines or exercises.
To ensure that exercise brings only benefits and improves your condition, remember a few simple rules:
- It is worth starting classes at least an hour after eating. It is advisable to wait even longer.
- There is no need to take medications before training.
- There should be at least two hours between the end of your workout and bedtime. Otherwise, the rest will be incomplete.
- Breathing during training should be deep and even. Don't hold your breath. If you cannot maintain even breathing, slow down the pace of movement.
- Be sure to do a warm-up and cool-down (stretching).
Advantages and disadvantages of a stepper
The stepper, like any other exercise machine, has both pros and cons.
The first plus is its compactness, thanks to which the exercise machine can easily be hidden in a closet, under a bed, on a balcony or somewhere else.
Second significant plus, this is, of course, versatility. It allows you not only to keep your body in good shape, but also helps you recover after serious illnesses, fractures and operations. Exercises on such a simulator are also prescribed for the treatment of arthrosis and arthritis.
Third plus. The low (compared to other simulators) price can also be considered an advantage.
As for the disadvantages, they can only arise when the exercise machine is used incorrectly or when it is contraindicated for a person for health reasons.
For example, if a person “twists” his knee while walking, the ligaments will stretch. But is this a minus of the simulator? In the case when a person has joint pain or suffers from the musculoskeletal system, it is better to choose another exercise machine. But this is more of a contraindication than a disadvantage.
Conclusion + Video on the stepper
Today, in addition to standard steppers, you can also find rotary steppers on the sports market. These exercise machines are equipped with expanders instead of handrails. Thus, the muscles of the arms, chest and back receive additional stress.
In addition, this type of simulator works better for the muscles of the back and abdomen. Therefore, those who can master it will achieve faster results. The load on the rotary is adjusted independently. It increases as the speed of movement increases and vice versa. Rotary steppers are also available without expanders. The price for all types of these simulators is approximately the same.
