Stair climbing has been a popular exercise option for many years. For many years, soccer players and other athletes would run up the stairs of their enclosures.
One of the most intriguing scenes in the classic movie “Rocky” was a shot of the boxing champion climbing the steps to reach the Philadelphia Museum of Art, which stretches to the top.
However, instead of relying on your steps at home or outdoors for effective exercise and stair climbing benefits, StairMaster allows you to reap the same benefits.
This gym staple has been around since the 1980s, but technology has gradually evolved. Over the years, features like heart rate monitoring and a calorie burn calculator have been added.
What exactly are the benefits of Stairmaster? ?
Simply put, the StairMaster is an exercise machine that rotates the steps like a treadmill, allowing the user to ascend at their chosen speed and duration. Provides a superior cardiovascular workout to build lower body muscles, specifically the following:
- quadriceps
- hamstrings
- calves
- buttocks
Let’s explore a dozen health benefits of owning the StairMaster and why it might be worth taking a walk during your next workout.
cardiovascular benefits
With StairMaster you benefit from head to toe. If you are a regular walker or hiker, then the stairs are a good change to your exercise routine.
1. Aerobic conditioning
Climbing stairs can strengthen your lungs and heart, which are essential for fitness. Stronger lungs allow you to breathe more oxygen, and a healthier heart can circulate oxygenated blood to your organs and muscles more efficiently.
2. Burn calories
The StairMaster is a highly efficient and effective way to lose weight or reduce your weight. A half-hour workout on the StairMaster burns between 180 and 260 calories or more, depending on body weight and workout intensity.
A faster “climb” burns more calories than a slower session. A person who weighs 180 pounds is more likely to have more energy than a person who weighs 125 pounds when doing the same exercise.
Most StairMaster machines have calorie calculators that estimate the number of calories burned in each workout based on your current weight.
strength benefits
In addition to the cardiovascular benefits, StairMasters can strengthen and tone your body, which is good for your bones.
3. Core muscle strength
Because you need to use the StairMaster, you need to keep your balance throughout the ascent and exercise your legs. Provides core muscle training. Stronger core muscles can help improve posture, prevent back pain, and reduce the risk of injury.
4. Healthy bones
Weight-bearing exercise, such as climbing stairs, can reduce the risk of osteoporosis and help control it if you already have it. Bones are living tissue and climbing stairs helps to increase the amount of bone. This is especially important as you get older, since bone loss is natural and tends to increase with age.
5. Stronger quadriceps
The quadriceps fascia is one of the four muscles in the front of the thigh. These muscles are essential for running, walking, and getting up from a sitting position. The quadriceps can straighten or straighten the knee, and every time you move from one step to the next, you strengthen these important and massive muscles.
6. Stronger hamstrings
The hamstrings are three muscles located on the side of the thigh that work in synchrony with the quadriceps. They help to bend the knees, which is why they are crucial when running, walking or sitting. Every time you bend your knee to go up a step, your hamstrings will do most of the work.
7. Stronger calves
Like the leg muscles, the calves allow you to walk, run, and jump, and are also essential for balance when standing. The calves contract when you lift your heel to take a step.
When you’re going up, whether it’s the StairMaster, the front steps or a hill, your calves have to be at their limit to lift your legs up step by step.
8. Stronger glutes
The gluteus maximus is believed to be located in the buttocks and is one of the strongest muscles you can find in your body. They are mainly used to move the hips and thighs. As such, stair climbing is an activity that relies heavily on strong glutes.
Results
Because the StairMaster gives you a fantastic cardio workout while also strengthening your lower body core muscles, it means you’re doing two exercises for as long as it takes one. In the end, it will take less time for you to see and feel the benefits of your exercise program.
If you have never exercised regularly, you should do a 5-10 minute test for the first few days to see how you feel. You can then increase the time and speed as your workout becomes more comfortable.
Note on weight loss.
If you’re obese, losing just a few pounds can lower your cholesterol, blood pressure, and blood sugar, and take some of the stress off your joints. An exercise routine that includes both aerobic and resistance exercises is the best option for losing weight and improving overall fitness.
A StairMaster accomplishes both objectives. But adding stretching, upper body weight training, and a variety of exercises and sports can keep things exciting both mentally and physically.
the finish line
If you’ve never tried a StairMaster and aren’t sure how to use it, ask a trainer at your local gym or someone who can help you use the equipment safely. Find an American Council for Exercise-accredited personal trainer near you.
Using the StairMaster is a fairly simple exercise, which means it doesn’t require a lot of guidance or supervision. When you find you can use it safely and consistently, you’ll be pleased with the energy boost that comes with better fitness.
