What is a stair climber?
Who can use a stair climber?
Proper technique and guidelines for stair climbing
How many calories will stair climbing burn?
What are the advantages of stair climbing?
What are the disadvantages of stair climbing?
What special equipment is needed for stair climbing?
Glossary of terms

Stair climber machines are one of the most popular fitness tools in use for aerobic workouts today. The idea of climbing stairs for fitness is not new. For many years, coaches and athletic trainers have used bleacher stands and other flights of stairs to help condition their athletes.

What is a stair climber?

Stair climbers are exercise machines that are designed to assist in aerobic conditioning. Aerobic conditioning involves an exercise routine that uses large muscle groups, is maintained for a specified period of time, and is rhythmic in nature.

When using a stair climber, by either speeding up or slowing down the stepping rate, the user controls the amount of resistance. Thus, you are able to choose the intensity of the workout and make adjustments as needed. As your stepping ability increases, so will your need for increased stepping resistance.

Different types of stair climbers are available and include cylinder-driven, wind-driven and computer controlled models. Prices for stair climbers vary from a few hundred to several thousand dollars, depending on which options you select. Many stair climbers allow the user to pre-select programs that simulate activities like hill and mountain climbing. The more expensive stair climbers will also calculate things like calories burned, heart rate, and total steps or feet climbed.

Who can use a stair climber?

Before beginning any new exercise program it is recommended that you consult with your physician. Persons with certain cardiovascular disorders or orthopedic problems may be advised not to participate in stair climbing activities.

Otherwise, stair climbing offers another alternative for aerobic conditioning and it can be considered for inclusion in your overall fitness routine.

Proper technique and guidelines for stair climbing

Correct posture and stance are two important considerations when using a stair climber. The most common error encountered in stair climbing is using your arms to support your body. s weight. The handlebars on the stair climber are for support only. By bearing down on the handles, to support your body weight, you will increase the likelihood of wrist and elbow strain and you will also decrease the overall intensity of your workout.

Correct body positioning for the stair climber is to stand up straight with your upper body in the same vertical plane as your hips and legs. Leaning over while stair climbing can put undo strain on your lower back.

As with any aerobic activity, it is important to begin your workout with a warm up and stretching routine that generally takes about five minutes. During this time your heart rate will slowly climb and your muscles will begin to warm up.

After an initial warm up period, it is best to start the stair climber at a lower step rate and gradually work up to a stepping rate that will elevate your heart rate to a level within your target heart zone. During your workout you can alternate between a slower, deeper, step routine and a quicker, shallower stepping motion.

End your stepping program with a cool down period that allows your heart rate to slowly return to about 60 percent of your maximum heart rate.

To avoid potential injuries, do not allow children or pets to be in the immediate region of a stair climber while it is in motion

How many calories will stair climbing burn?

The amount of calories burned during any aerobic activity will depending on the duration and intensity of your workout.

In general, aerobic activities performed at low to moderate intensity for thirty minutes will burn about 250 calories.

What are the advantages of stair climbing?

In addition to providing an aerobic workout, stair climbing can help to tone your calves, thighs, and buttocks.

Stair climbing is a lower impact alternative to jogging or running and it can be performed indoors, independent of outside weather conditions.

Once you establish a safe stepping motion, you can enjoy activities like music, reading and television while completing your aerobic workout.

What are the disadvantages of stair climbing?

Hyperextension injuries of the knee have been known to occur during the bottom of the pedal stroke, when the knee is fully extended. Before using a stair climber at a health club or local gym, it is a good idea to consult with one of the fitness trainers, who can assist you in ensuring proper knee positioning.

What special equipment is needed for stair climbing?

As with any aerobic workout it is important to dress comfortably. Cotton clothing tends to pull moisture away from the body and will help to keep you cool.

It is recommended that you wear a pair of comfortable, well cushioned, athletic shoes during stair climbing exercise.

Glossary of terms

Aerobic: A sustained activity that relies on oxygen for support.

Duration: The amount of time spent at each aerobic session.

Frequency: How often an aerobic activity is performed.

Intensity: The amount of force or energy expended during a workout.

Maximum Heart Rate (MHR): The rate at which your heart pumps blood during a very vigorous workout. Do not exceed your maximum heart rate. MHR= 220 - your age.

Stair Climber: An exercise machine that can provide an aerobic workout by allowing the user to mimic stair climbing by varying the rate and depth of their stepping motion so that a target heart rate can be achieved.

Stretching: Exercise which increases the ease and degree to which a muscle or joint can turn, bend, and stretch.

Target Heart Rate (THR): A percentage of your maximum heart rate that should be achieved during aerobic exercise. THR can be anywhere from 60-90% of your MHR.

Workout: A planned series of exercises.