Healthy B.P.M.

How many times have we been advised to take the stairs instead of the elevator. It’s a quick way to add exercise into your day. It’s also great for creating lean legs and a tighter toosh. For some reason though most people ignore that simple piece of advice. Is simplicity the reason? Have we bought into the idea somewhere that you have to sweat like a pig to get a good workout. Taking the stairs won’t result in the body of your dreams in no time flat, but it’s a start. There is a way to take things to the next level, ha next level, get it?

Anyway, If you don’t feel like climbing the stairs at work or at home, invest in a stair stepper. Stair steppers or stair climbers became all the rage in the late 80’s. Because this workout is a weight bearing exercise as well as an aerobic one, you get more bang for your buck.

Speaking of Bucks
Research indicates that the top rated stair stepper is the Stair Master FreeClimber 4200 PT. Priced at $2500 it should be. This pricey machine has four built in programs, 20 levels of resistance, upper handlebars, a 300 lb capacity and a 15 year warranty. It runs on electricity so you’ll have to place your $2500 dynamo near a power outlet. Now for those of us without deep pockets there’s the Schwinn 305p coming in at $400. It doesn’t have any built in programs, has a small LED display and a mere 12 levels of resistance which by the way have to be hand set. No external power source required. $400 bones still too much? Mini-steppers range from $70-$100 and all you get is just what you need, independent steps that allow you to step up and down. It doesn’t get any more basic than that.

Dependent vs. Independent
Independent steps aren’t linked together so they move separately. This gives a better workout. It prevents you from cheating by allowing you to shift your weight from side to side. Dependent steps are linked so that when you push down on one step the other goes up; this tends to work one leg more than the other. Steppers are also available in motorized or manual versions. As the name indicates, motorized steppers have a motor that regulates movement of the steps. Impact on joints is kept to a minimum since movement of the steps is made by the machine. Manual steppers have pistons with air pressure to control the stepping motion. These machines are less expensive and quieter.

Another Good Reason
A workout on a stepper offers another good exercise to strengthen your back muscles. This happens as long as you don’t ruin your perfect posture by hunching over and supporting your upper body on your shoulders and wrists. Of all the cardio machines this one serves as the all time “Lounge O Matic�. As you have guessed by now, excessive leaning on handrails is the bane of my existence. Use the handrails only until you get your balance. I have to tell you again, “leaning on the handrails cuts the amount of calories you burn in half“. Swinging your arms may help with balance and posture.

Step Right Up
The correct depth for stepping is approximately 7�. This targets the large muscles of your thighs and buttocks and increases the calorie burn. Short, shallow tippy toe stepping works your calves. Incorporate a few minutes only at the end of your workout if you want to hone in on your calf muscles. Keep the whole foot on the pedal. Heels hanging off the back could result in injury, especially to the Achilles tendon. Stand tall and make an effort to keep your knees behind your toes.

Bear in mind fit buddies that this can be a high intensity workout. So if you’re new to cardiovascular activity this might not be the best piece of equipment to start on, but it’s a good one to work towards.