All About Stair Climbers

Do yourself a favor with this fun and healthful way to exercise

Everyone is looking for an aerobic exercise that works the major muscle groups while minimizing strain on the joints.  And it helps if it's fun, too.  The rising popularity of stair climbers is proof positive that these machines are an ideal way for almost anyone to get the workout they need with ease.

Benefits of stair climbers

Stair climbers are automated machines that simulate the act of climbing a flight of steps.  We all know that climbing steps is great for the leg muscles, and doing it vigorously enough gives you a good heart and lung workout, too.  Stair climbers take these benefits one step further by giving you complete control over where and how you exercise.

Adjustable resistance. Stair climbers can be set to several difficulty levels, so people of any ability level can use them.  You can also start with an easy level and work your way up as you gain in strength.

Safety counts. Because a stair climber uses a smooth, rolling motion to ascend, you spare your ankles and knees the jarring that comes with other types of exercise.  The movement used on a stair climber is closer to a pushing roll than it is an actual stepping.

An all-over workout. In addition to the burn you'll feel in your calves and thighs, stair climbers work the rest of your body, too.  Climbing with proper upright form helps firm and tone your hips and abdomen, too.  And working at a brisk pace will get your heart and lungs pumping.

Keep it interesting. Once you become comfortable in your stair climbing routine, you'll find it's easy to stay entertained.  Reading, listening to music, and watching television are all easy to do while working out on a stair climber.

Proper stair climber techniques

As with any exercise machine, it's important to follow a few guidelines while using a stair climber.  Proper use prevents injury and ensures you're getting the most benefit from your workout.

Warm up and cool down. Since stair climbing is an aerobic activity, it's important to stretch before and after your workout.  This will loosen the muscles and prevent soreness and stiffness that might interfere with your next session.

Keep it straight. The most common error while using a stair climbing machine is to bend over and use the arms to support body weight.  This puts unnecessary strain on the lower back.  The proper stair climbing posture is standing up straight, with the hips and upper body in a parallel line.

Pay attention to your knees. It's easy to extend your knee too far on the downward stroke.  Keep your knees loose and unlocked, and use your calves and thighs to push off rather than your knees.  Avoid setting the machine at a level that's far too difficult for you; this may lead to hyperextension of the knee joint. 

Easy and effective

With the proper form, stair climber machines can be one of the simplest and most satisfying ways to get your aerobic and muscular exercise all in one.  You'll be surprised at how quickly you can feel and see the results.  Whether you're using a stair climber at home or in the gym, chances are it'll quickly become a staple of your workout.

More information on stair climbers