If you’re new to this workout tool, probably the first thing to learn is what & how to use steps machines. If you want to lose weight and tone, then step machines could be your thing. How to use steps machines can be quite difficult, but it combines an impressive exercise of legs and buttocks with burning the fat seriously as little else. If going big or going home is your motto, this is your thing.
Outdoor stair climbing is a popular activity and you’ll find someone from Victoria’s Secret models to Hollywood’s most famous and hardcore bodybuilders. In fact, many cities have popular local places that you will find full of people going up and down public stairs to get fit. There is even a website dedicated to it. However, if you prefer to exercise indoors, the step machine is an excellent alternative. As they give an incredibly effective and challenging training, the step machines in gyms are almost as ubiquitous as the treadmill.
There are two types of step machines: the step mill and the pedal variations.
1. The step mill has an escalator feel and accurately reproduces “real” climbing. Adjust the difficulty of the workout by accelerating or decreasing the speed of the ladder and then following the same rhythm. You can also take two steps at a time to really fry your butt and legs.
2. Pedal type steppers are more common, they are usually smaller and involve pressing the pedals so that your body stays more or less still. You can increase speed and endurance to vary the difficulty of your workout. Unlike step mills, it also controls the height of your step by simply taking smaller or larger steps as needed.
Both types of machines are equally effective and work the same muscles: in reality it is only a matter of personal preference and, of course, what type of machine you have access to. As a general rule, the higher the step, the harder your muscles work, so take the biggest step you can comfortably. One of the best ways to learn how to use steps machines is learning what muscles you’re using:
Quadriceps: The muscles located in the front of the thigh and the muscles in which you are likely to feel “the burn” as your workout begins to get harder
Hamstrings: the muscles of the back of the thigh; these muscles work more when you take bigger steps
Butt Gluteus maximus: the muscles of the back of the hip, which also work more when you take bigger steps
Gastrocnemius and soleus: the muscles of the calf, these muscles should be quite inactive if you keep your feet flat, but if you get up on the toes, you will get a good exercise, even by accident.
Benefits of learning how to use step machines
Step machines blow many other forms directly from water for several reasons:
Step machines provide low impact training. Unlike jogging and running, which cause a lot of impact on the legs and back, there is no such impact when using a stepper machine. This makes stepper training much easier for your joints and is especially beneficial for heavier athletes and those with knee and hip problems.
Step machines are easy to use and do not require difficult learning techniques or special skills. Because complicated techniques are not required and, unlike a treadmill, you can not really fall off step by step, you can concentrate on your workout or, alternatively, watch TV while you exercise without the danger of injury.
If you want to tone your legs and buttocks, keep reading how to use steps machines & get the insights of burning lots of calories and improving your physical condition, step machines offer you an excellent way to do it all in a simple workout (but not easy!).
Most of the step machines have a computer on board programmed with a variety of workouts. They also show the speed, the number of steps you are talking per minute, the distance traveled and the calories burned. Some will also show your heart rate, which is useful since you can see exactly how strong you are exercising.
The staggered machine exercises can be as difficult or as easy as you do them; simply adjust the speed and height of the steps according to your current fitness level and your exercise goals (how hard do I exercise to do?)
Problems using Steps Machine?
The action of repetitive steps can cause knee pain in some users, which is usually seen as a quadriceps tendonitis. Troubleshooting: This condition is easily treated with rest and ice, but it can also be avoided by avoiding using a step machine too often or for too long.
If you are concerned about the size of your calves, you may increase the size of your thighs and calves when using a step machine. Problem solving: This is often due to poor technique (walking only with the tips of the feet instead of the entire foot) and/or using the step-by-step too often or for too long.
Learning how to use the Steps Machines, you will understand that these machines provide excellent exercise for the lower body, but do not involve the upper body in any significant degree. Problem solving: include exercises for the upper body and the center to develop a balanced physique or figure.
Sometimes people experience numb feet when using the stepper machine. Troubleshooting: This is a problem that can be easily remedied by moving your feet periodically and moving your toes from time to time.
If issues persist or you are willing to try something else, you could check treadmills for beginners.
How to use Steps Machines
As step machines tend to vary from one model to another and each will come with their own detailed instructions for use, which you should check before exercising. However, some general guidelines are common to most machines
Keep your feet flat and avoid climbing too much on tiptoe. If you spend too much time in the front of your foot, you can make these muscles inadvertently grow larger. In other words, press down with your entire foot, including the heel, not just the front of your foot, as most of us are naturally inclined to do.
The knees should remain on the middle foot and never travel beyond the end of their feet. You’ll remember doing squats and strides! Position your feet to minimize the distance the knees move from your fingers. Too much forward-knee travel places an excessive amount of stress on the knee and quadriceps tendon joint and can cause overuse injuries.
Keep your body upright and do not bend over the console. Try not to use the handrails, but use the core muscles to maintain good posture. By minimizing the use of handrails, you will burn more calories because your muscles have to work harder. You also get a basic training for free.
Keep learning how to use steps machines, & keep your pace more or less constant. Set the resistance and speed of your workout to allow you to maintain between 60 and 80 steps per minute. Going slower than that may seem laborious, while faster speeds mean that you will probably have to reduce the size of each step, which, in turn, will reduce the benefits of using a step-by-step approach. If you want your training to be more challenging, do not try to go too fast, instead increase resistance.
Don’t just read how to use steps machines and start using them now!