Stair Climbers

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 used bleacher stands and other flights of stairs to help condition their athletes.

What is a stair climber?

Stair climbers are exercise machines designed to assist in aerobic conditioning. Aerobic conditioning involves an exercise routine that uses large muscle groups 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 such as hill and mountain climbing. The more expensive stair climbers also will calculate the number of 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. People with certain cardiovascular disorders or orthopaedic problems might be advised not to participate in stair climbing activities.

Otherwise, stair climbing offers an alternative for aerobic conditioning and can be considered for inclusion in an 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 increase the likelihood of wrist and elbow strain and you 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 slowly climbs and your muscles 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 varies depending on the duration and intensity of your workout.

In general, aerobic activities performed at low to moderate intensity for 30 minutes burns about 250 calories.

What are the advantages of stair climbing?

In addition to providing an aerobic workout, stair climbing helps tone muscles in your calves, thighs and buttocks.

Stair climbing is a lower impact alternative compared with 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 such as 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 a fitness trainer, who can assist you in ensuring proper knee positioning. Also, as fatigue sets in, some people tend to place more weight on the triceps, which limits the cardio benefit.

What special equipment is needed for stair climbing?

As with any aerobic workout, it is important to dress comfortably. Cotton clothing and newer synthetic workout fabrics tend to pull moisture away from the body and help keep you cool.

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

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