Ah, the stair climber…
The good old gym staple and a favorite of dads in white sneakers everywhere.
Hey, don’t laugh at those dads!
Stair climbers are your ticket to an effective, safe and fun workout.
You will sweat, and you will feel the burn-and we are going to help you by showing you all you need to know about stair climbers.
Let’s Talk the Basics
So, what’s a stair climber?
It is kind of like a tiny escalator that has never-ending stairs as well as handrails that keep you safe and stable as you walk along.
As those stairs begin to move, you just walk in place to simulate what it would be like to walk up those stairs that lead to your office-only they. Never. End.
This is super! After all, there’s no need to break your momentum and you can just keep climbing and climbing.
So, Why Should I Do This?
Glad you asked! The stair climber is going to give you a great cardio workout that is easy on the joints, but really builds up those leg muscles.
It is also going to lift that booty too-did somebody say swimsuit season? – because after all it is a weight bearing exercise.
The constant and repetitive stepping motion helps in toning the lower body and also works your core muscles at the same time.
You can change up the speed on the machine with ease, and you can work as hard or as lightly as you desire depending on how you feel that day.
You can do low intensity steady state cardio or HIIT (high intensity interval training) if you so wish.
No matter how you spin it, a stair climber is a great machine that can suit anybody regardless of their fitness level.
It gets your heart rate up and improves your endurance and stamina without being overly strenuous.
And it is so easy to do-you just climb stairs. Yep, that’s it! So, if you can climb stairs in a suit or in your heels, imagine yourself wearing comfortable sneakers and shorts.
Got Any Workouts for Me?
Sure thing. Aside from stepping on the stair climber at your desired intensity level, you can also partake in these workouts that will keep it fun and interesting.
Oh, and the sweat will be pouring too.
We have five different workouts here for five days of fun climbing.
1. One Two Step
Climbing the stairs one at a time will get your quads working. Climbing the stairs two by two will work the hamstrings and the gluteus maximus, (the booty!)
Ohh and check out these tips on how to get a bigger booty if you want to grow your butt.
So, to work your legs completely do both.
Do five sets alternating between one step and two steps for two minutes at a time. You can make it harder by upping the intensity level for each of your sets.
Remember roller skating at the rink and watching the show-offs do the crossover on their roller skates?
Well, you will be showing off your toned lower body when you try this workout.
Step up with your right foot and place it on the next step where your left foot would go if you were just walking up the stairs.
Then, step up with your left foot and place it where your right foot would go.
Make sure that you hang onto the handrails tightly for this exercise, and that you do not go above your limits as far as intensity goes. We guarantee your butt will be on fire by the time this workout is over.
Stand with your feet apart, shoulder width.
Then, start the machine off slowly. Squat down and then hop up onto the next stair, taking care to bend the knees as you land.
Be sure that you hold your balance by keeping a good grip on the hand rails.
Be sure that you assess your ability to do this, especially if you have bad knees.
4. HIIT For 20 Minutes
Get ready to give it your all for this workout-we need you to push to about 70% of your capability.
Can you handle it?
Start with an easy climb for about 2 minutes.
Then, do 10 intervals of 60 seconds at a very tough intensity. Follow up these 60 second intervals with 30 seconds of recovery walking at a moderate pace.
Cool down after this workout by doing a 3-minute easy climb.
5. Speed Intervals
Get ready to put yourself to the test. You might want to channel your inner Sonic the Hedgehog for this workout.
You will go from working at 50% of your max speed to 90% during two intense minutes of hard and fast work. You will be asked to repeat this circuit four times in total.
Start by warming up with 2 minutes of easy climbing.
Then, increase the speed for 2 minutes every 30 seconds.
Cool down by climbing for one minute at an easy speed.
The best thing to do is to get on the machine and feel comfortable with it at first. Then, you might even do something else, like increase your speed on the stair climber.
You can even hold small hand weights in your palms as you climb. Some people even wear ankle weights or weighted fitness vests as they climb to increase the intensity.
A Stair Climber for the Home
A stair climber with rails and rotating steps for the home will cost you thousands.
This is out of the price range for many of us, but here is a product from Amazon that will help you get a great workout for a price many of us can afford.
The Sunny Health & Fitness Mini Stepper includes resistance bands that help make the workout even more intense.
You will also like the LCD monitor that shows you how much time, steps, and calories you have expended so far on your walk.
We really like the resistance bands included in this particular piece of equipment because it helps you work over 20 muscles in total.
It is also low impact for those of us who have bad knees or cannot workout for long periods of time.
It can go just about anywhere in your home, and you can turn idle time into sweat time.
Put on a favorite TV show or load up some good YouTube videos to watch, and step away. Those with young kids at home can easily get a workout in while their kids play nearby or take a nap.
The pedals are nice and wide, so even those of us who have larger feet will comfortably and safely be able to step right onto this and get going.
You can adjust the height as well. Your steps can be short bursts or long strides depending on what feels good for you.
We liked that it came already assembled. Just go ahead and pull it out of the box, attach the resistance bands if you choose, and then get to work.
It’s pretty easy and fun to use, and you don’t even need to spend a bundle on gym memberships to get the benefits.
FAQs about Stair Climbers
Can A Stair Climber Help Me Lose Weight?
The answer is YES. You absolutely can lose weight with a stair climber. The secret to losing weight is not a secret at all-you simply must burn more calories than you take in.
So, by following a healthful diet with a balance of proteins, fats, carbs and lots of water-plus a good workout on the stair climber at your local gym can have you shedding pounds in no time.
Will My Legs Get Big Working on A Stair Climber?
Some people, especially women, feel they are going to get really big legs or arms if they work out too much.
Rest assured that this will not happen unless you are following a strict diet and workout plan that you would give to a bodybuilder.
It instead helps you tone and lean out the legs and the booty.
You might notice your legs look bigger after a workout, but that is due to the increased blood flow.
It goes away after the recovery is complete.
Is This Going to Make Me Get Bad Knees?
If you have bad knees, you may want to stay away from the stair climber. Just talk to your doctor if you have any worries about your knees and the stair climber.
However, stair climber workouts do not create knee issues so long as they are followed properly.
Go slow and work your way up to high intensity. You might even ask for help from a personal trainer.
Continuously activate the glutes, and the hamstrings instead of just the calves. Press down the entire knee when you step.
Be sure the stairs do not come all the way up or down to protect your knees from locking up or extending too far.