No process of losing weight is complete without physical activity. The stepper helps to easily get rid of extra pounds and gives the body an excellent cardio load. It not only burns fat, but also tightens the shape, in the best way affecting human health.
What is a stepper?
Reviews and results show the effectiveness of this device and note that it helps in a short time to lose up to 3 kg per week without significant changes in nutrition. The device is a cardio simulator, on which you can practice for a long time with minimal intensity. Classes on the stepper remove fat deposits, effectively tighten the muscles of the legs and buttocks, have a secondary effect on the back and stomach, if there are no additional devices, and also strengthen the cardiovascular system.
Training here is like climbing stairs. During the exercise, the feet are completely located on the steps of the simulator and alternately click on them, transferring weight from one leg to the other. Using the simulator has virtually no contraindications. It is suitable for older people and people with diseases of the cardiovascular system. The device prevents the development of arthrosis and arthritis, cures these diseases. Athletes use a stepper during the recovery period after a fracture and contusion of the limbs.
Types of steppers?
The modern market offers a huge assortment of steppers. Such simulators are divided into several main types:
- Mini This is the simplest model of the simulator, but the impact on the body is not inferior to other devices. The stepper mini is only equipped with a foot platform (for example, the Torneo stepper). The upper body is practically not affected here, and the main load falls on the legs and gluteal muscles. The presence of expanders allows you to work out the muscles of the hands and the upper part of the torso.
- Rotary . They have a built-in rotating stand and a computer that performs step counting, taking into account time, speed of training, calories burned. The stand allows you to work out the muscles of the back, chest, shoulder region, as well as buttocks, calves and legs. This is the best option, since the body here receives a uniform load.
- Hydraulic . Due to the built-in cylinders, such simulators create increased stress when walking. A special screw helps to adjust the load.
Also, steppers can be with dependent pedal travel and independent. The first option is the lightest and is a platform moving under the influence of legs, which are interconnected. Here you can not adjust the load on each limb. In the second case, the pedals on the simulator are not interconnected. The load is adjustable for each leg. Such a system is used in expensive electromagnetic simulators.
There is also a mechanical and electromechanical stepper. Testimonials and training results show that with the help of such devices you can create chiseled legs and tighten flabby shapes. The first has under the pedals cylinders with liquid, which create tension under pressure on the platform. These are mainly mini-steppers and budget simulators. They are noisy and lack voltage measurement. The second type of stepper creates resistance using an electromagnet. The simulator is powered by electricity, has a low noise range, and the load on each foot is regulated.
Also, steppers differ in load, which depends on the weight of the person. The mini version can withstand up to 80-100 kg, the rest are designed for 100-150. Expensive options for steppers have additional devices. These are rotary pedals, which, while walking, turn around a little from side to side, which allows you to remove fat deposits at the waist. Another “lotion” is a step counter that displays lost calories, duration of the lesson and the number of steps taken.
Often, steppers are equipped with expanders, giving an additional load on the upper body, or handrails, which is preferable for persons with impaired coordination of movement. Such devices reduce the load on the spine and knee joints. Some steppers are equipped with levers that need to be moved during class. Such a simulator is large enough and takes up a lot of space. Most modern devices are equipped with an electronic scoreboard that displays the number of calories burned during a workout, the number of steps, the duration of the lesson, the pulse, the fat ratio, and the body’s recovery rate after exercise.
Rules for choosing a stepper
Before buying, you should ask about what simulators are intended for what. If you need to work out only the legs, then the mini-version is also suitable. When losing weight and tightening muscle tissue, it is more appropriate to give preference to the rotary mechanism. Exercise machines-steppers for the house are compact. They are chosen by those who do not have enough space in the apartment. People specifically refuse a massive device with a handrail, preferring to it a mini-stepper with expanders, which after classes can be hidden in a closet or under a bed. Trainers for women, that’s what they sometimes call them because they work out women's problem areas, such as buttocks and hips, in a short time can show excellent results, but provided that the workouts are daily.
What simulators are needed for what - we have reviewed, and now we will talk in more detail about their use.
Rules for using the simulator
When practicing on the stepper, the safety precautions that are included with each device should be observed. It is important to choose a load that does not cause fatigue or discomfort, but at the same time sufficient to study the problem areas.
When walking on the simulator, the foot should be completely on the pedal. When performing exercises, the knee joints and toes should be directed forward, and the back should be straight. If the device has a handstand, then you should not lean heavily on it, because this will lead to improper load distribution.
Before class, a warm-up lasting 5-7 minutes is carried out. This makes it possible to understand the operating principle of the device and allows you to select the appropriate load level. The exercise should be in the mode in which you can calmly engage for ten minutes. It is believed that a long uniform load on the legs is much more effective than the minute of the most intense workouts.
The pulse during exercise on the simulator can reach 60-75% of the maximum possible rate of 220 beats per minute. Exercise machines for women working in this mode, most effectively burn body fat.
Pros and cons of the simulator
Simulators-steppers for the home in comparison with other devices designed to improve the figure, have many advantages:
- Effective burning of calories, the number of which directly depends on the duration of training.
- Universality. Using the simulator, you can devote time to classes in any convenient place.
- Compactness. The mini stepper, for example, fits easily in any shopping bag if necessary.
- Daily exercises contribute to the production of dopamine, a hormone that helps fight anxiety, nervous tension and depression.
- The device trains the heart and blood vessels.
- Provides proper stress to the lower body.
A stepper cannot replace a full-fledged physical activity associated with another type of activity, since the effect of this simulator is only on a certain part of the muscles. Everyone else will have to work through other exercises. This is perhaps his only drawback.
Workout
Exercise on the steppe helps strengthen the muscle tissue of the lower leg, calves, thighs and buttocks. A full load is received by all muscle groups of the lower extremities. Here, the result depends not only on the intensity and regularity of the exercises, but also on proper nutrition. A training model is built into the model that has a computer. In this case, you do not need to make a lesson yourself, but just select the appropriate mode.
So, here are some types of activities:
- Exercises on the step at least three times a week for 30-60 minutes will keep the body in shape. Tangible results will be obtained by training lasting from 60 to 120 minutes, since intensive burning of calories begins after an hour of training on the simulator. Such loads should be resorted to gradually.
- Changing the height of the pedals makes the load on the lower body more noticeable. There will already be simulated climbing uphill and the implementation of exercises that require much more effort. It is recommended to combine walking with high and low incline steps.
- A good result is a change in the speed of the exercises, that is, you need to do two minutes at a fast pace, and two at a slow pace.
- Buttocks will get extra load if squatting during exercise, that is, performing stomps. They do this when the feet, when moving, come to the same position. In this case, the pace is chosen slow to maintain equilibrium and to avoid falling.
Regular exercises on the stepper will strengthen the cardiovascular system, reduce body fat, prevent the occurrence of a number of diseases associated with physical inactivity, bring the muscles of the legs and hips into shape, and save you from extra pounds.
Simulators rating
Thanks to user reviews, the following popularity rating for steppers was formed:
- Torneo Ritmo S-112B. It is a leader among compact mini steppers. The simulator is small-sized, allows you to work out a number of the most problematic areas: hips, buttocks, legs. Such a stepper (photo of the device can be viewed below) is ideal for beginners. Also suitable for those who have little space at home for sports. The stepper Torneo is equipped with a mini computer. Withstands weight up to 100 kg. Its price fluctuates around 2500-5000 rubles. Got 9 points.
- Kenturi K5705. This is the most popular stepper with an expander. Allows you to work out equally the muscles of the arms and legs, perform more diverse exercises than in the first version. There is a mini computer. Has a dependent pedal stroke. Rating - 8 points. The price is 2700 rubles.
- Stepper Twister DFC SC-S008. This is the best among rotary simulators. With it, it is easy to get a wasp waist and beautiful legs. In the exercise involved not only the legs, but also the body. The Twister simulator is suitable for both experienced athletes and beginners. The device has a built-in mini-computer. Withstands weight up to 120 kg. The exercise machine "Twister" has a rating of 9 points. The cost ranges from 5500 rubles to 7000 rubles.
- Horizon Dynamic 208. This is the best classic stepper. Occupation on it resembles climbing stairs, but at the same time there is no pressure on vulnerable joints. Suitable for experienced athletes. The mini-computer contains 12 individual training programs. Withstands weight up to 130 kg. Rating - 10 points. The cost ranges around 40,000 rubles.
- Impulse PST300. This is the best among professional steppers. Designed for advanced users and the gym. It has 20 load levels and six individual programs. The stepper, whose photo is presented in the article, allows you to monitor the pulse during class. Withstands weight up to 150 kg. Rating - 10 points. Many are interested in how much such a stepper costs. The price varies in the region of 40,000-45,000 rubles.
Depending on what results you need to achieve, how much space is allocated for the simulator, and what kind of bag the user has, the appropriate option for the stepper is selected.
Does the simulator help you lose weight?
A stepper, the reviews and results after using which are good enough, will help to become slimmer, but for this you should do it for at least 20 minutes every day. With daily exertion, weight loss will begin in the second or third week. To enhance the effect, you need to revise your diet. Proteins (dairy products, meat, nuts, etc.) account for the bulk of the diet. You should completely remove all sweets from the table, as well as confectionery. It is worth abandoning the use of flour, pastries, dumplings and pasta. The ban is imposed on alcohol, fast food and soda.
Nutrition adjustment plus exercises on the stepper helps to lose up to 1.5-2 kg per week. As a rule, the weight that is discarded gradually does not return later. In addition, you can not eat 1.5 hours before class and after. At this time, you can drink water or low-fat kefir. All steppers, except for the mini option, simultaneously work out almost all muscle groups, so the fat layer goes away evenly.
Contraindications
Despite the fact that the device is designed without load on the knee joint, the stepper is not recommended for use by people suffering from joint diseases and problems with the spine. Before training, you should consult a doctor, especially with pathology of the cardiovascular system. The main contraindication is pneumonia in the acute stage of development and chronic diseases of the pulmonary system.
Cost
The pricing policy of the simulators is very loyal. Here everyone can find the suitable stepper for themselves. The price for this type of simulators starts at 2500 rubles (mini-stepper). The cost of professional devices can reach up to 45000-50000 rubles.
Stepper: reviews and results
The simulator showed itself mainly from the positive side. People note the monotony of classes. They say that at first it is difficult to perform exercises even for 10 minutes, but gradually the duration of the training increases. They note that it is better to warm up the muscles or do joint exercises before doing the exercises , otherwise the legs will hurt the next day. The simulator helps to lose up to 3 kg per month without changing the power system. Some people argue that if you engage in more than half an hour, then weight loss will be more noticeable. Also, women noted the disappearance of cellulite, the appearance of elasticity of the buttocks and thighs, and slim legs.
Despite the fact that the stepper is considered a less traumatic trainer, some people experience pain in the knee joints after prolonged exercise. Some ladies complain of slow weight loss and leg pain. Some hips slightly increased, and the weight remained the same.
Stepper is a simulator that promotes not only weight loss, but also health promotion. The main thing in its application is to strictly observe the technique of performing the exercises described in the instructions.