Health Topics for Exercise and Fitness

Smoking Cessation

Stair climbing machines

Stairclimbing machines offer as good a workout as running. Stairclimbing is a great cross training activity. It is less stressful to joints and muscles and conditions the heart and lungs.

When using a stairclimber, follow these tips:

• Stand up straight. Keep your back in an upright position and your knees over your feet. Let your arms hang naturally.
• Use a light touch (palm down) if the handrails are needed to maintain your balance.
• Climb fast enough to stay in the middle range of motion for the steps. Do not allow the steps to touch the floor or stop at the top.
• Keep your feet evenly distributed and flat across the step. Lift your forefoot off the platform every so often to flex your toes. This helps to avoid a tingling or numbing sensation that may be felt.
• Experiment with intensity. Adjust the step height from short, fast steps to long, deep steps. Try jogging at higher speeds.
• Try interval training. Warm-up, go one minute hard then one minute easy. Repeat this for 4 or 5 intervals. Experiment with different types of intervals.
• Try tempo training. Warm-up, then go 20 minutes with more force than you usually do.
• Alternate long easy workouts with shorter more intense workouts.

You may wish to try stairclimbing in a gym for a couple of months before purchasing a stairclimber machine for your home. Be sure that this form of exercising meets your needs and is enjoyed.

Some stairclimbers work on the legs only. Others have upper body exercise options. Some provide consistent resistance with each step and others have programming for intervals, hills, and endurance training. Stairclimbing machines range from a few hundred to a few thousand dollars.

When shopping for a stairclimber, ask lots of questions. If you cannot afford a quality machine, your money may be better spent on a health club membership. Most health clubs have stair climbers as well as other equipment that will allow you to cross train. Some beginners who choose an electronic stepper find that a dependent suspension is easy to master. Test the machine long enough to see if it will be comfortable and user-friendly.

Adults should get at least 30 minutes of moderate aerobic exercise most days of the week, preferably daily. (Children need at least 60 minutes a day.) Doing less than this will minimize your health benefits. Moderate aerobic exercise is generally defined as requiring about as much energy as walking 2 miles in 30 minutes.

Always get a medical check-up before starting any exercise program. Work with a certified exercise leader to learn how to exercise safely.

Last Reviewed: 2005

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.

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