The stepper is considered one of the most popular exercise equipment for exercising in the fitness room and at home. A wide variety of simulator models, ease of use and high efficiency are the main advantages of this device. However, to achieve a good result, before starting classes, you should know how to do the stepper correctly. All the features of working with this simulator and knowledge of contraindications are also extremely important.
What is a stepper?
the stepper is one of the simulators for cardio training. The name of this device comes from the English word step (“step”). This fully reflects the essence of the work of this fitness equipment. The principle of the simulator is an imitation of walking, and the main detail here is the pedals.
Despite the uniformity of the actions performed by the simulator, there are many variants of the models. Each consumer can choose the most suitable version of the device based on their own requirements for the device (size, cost, additional equipment).
Regular exercises on the stepper give a load on the lower body: legs and buttocks, however additional equipment allows you to simultaneously load the muscles of the arms and back.
Simulator Dimensions
The dimensions and weight of sports equipment is one of the main selection criteria, especially if you need a simulator for homework. According to this characteristic, steppers are divided into 2 types.
- Ministeppers. This exercise machine is lightweight and compact. It is often chosen for private use, since it is more convenient to practice on the stepper at home with a small simulator. This device is a platform with pedals and often lacks additional parts. A cardio trainer copes with the task effectively, while its cost is quite affordable.
- Professional steppers. Such models most often have large sizes, since in addition to the platform with pedals, they are equipped with handrails or levers. In addition, in models of this type there is often a control panel that allows you to adjust the simulator.
Differences of simulators by performed movements
Manufacturers offer several simulator options. Their differences affect how to do the stepper correctly and what results will be achieved.
- Classic steppers. This is the simplest option, the task of which is to simulate climbing stairs. The lack of additional elements does not affect the effectiveness of classes, while the simulator is affordable.
- Balancing. Such mechanisms are equipped with a small balancing element in the platform area. Thanks to this, during the exercises it will be possible to use the abs and back muscles.
- Rotary steppers. How to deal with such devices, questions usually do not arise. These devices are classic simulators equipped with handles or levers.
Types of models for the load system
According to this characteristic, there are 2 types of simulators.
- Mechanical. Such steppers come into motion thanks to hydraulics. When pressure is applied to the pedal, the cylinder contracts. With a reduction in pressure (when transferring gravity to the second pedal), the cylinder unclenches and the pedal rises. The advantages of such a purchase will be a low price, no need for power supply and quiet operation.
- Electromagnetic The main characteristic of such devices is operation due to the magnetic resistance of the pedals. Such simulators require an external power source, and their cost is an order of magnitude higher. However, among the advantages of this stepper is the presence of additional devices and a sensor panel.
Basic rules when working with a stepper
Classes give a good result, however, to achieve these indicators, you should know how to deal with the stepper correctly. This will help you choose the optimal level of exercise without harming your health.
- Before practicing on the simulator, you need to conduct a small warm-up. It takes 5-10 minutes.
- Training shoes should be as comfortable as possible. Usually these are sneakers with lacing and grooved soles to ensure reliable grip on the pedal.
- Clothing intended for sports activities should not impede movement.
- In the first training session, you should not load the body - training should be no more than 10 minutes. Gradually increase the duration to 30 minutes.
- In the first few days, professionals are advised to train with support. To do this, use handrails or expanders. They provide a feeling of support.
- When walking on the stepper, the ankle joint is under a lot of stress, therefore, to facilitate the work, the entire foot should be placed on the pedal (without lifting the heel).
- It is extremely important to choose your own rhythm and range of motion. No need to raise your foot too high. When lowering the pedals, it is not recommended to fully extend the knee - this negatively affects the condition of the joints.
Exercise Rules
When working with a stepper, it is necessary to conduct training correctly. Compliance with the rules will achieve a good result in a short time and will not harm the body. For those who train in the fitness room, the instructor will tell you how to deal with the stepper simulator correctly. Those wishing to work at home should first study the recommendations.
- In the first months, training should be more sparing. Loads should increase gradually.
- A very important requirement is the regularity of classes. They should be carried out at least 3 times a week.
- It is important to monitor your heart rate to prevent excessive exercise. Before practicing on the stepper, you need to check the indicators at rest. Such a pulse for a person is considered normal (each indicator will be individual). The maximum permissible indicator is 200 beats per minute minus the age of a person. If the indicator approaches a critical point, it's time to restore breathing and take a break.
- The easiest way to control the level of exercise is by respiration rate. If breathing quickens and there is a feeling of lack of air, this indicates an increased load. In this case, the intensity of the classes must be reduced.
What muscles are involved in the work
During exercises, the muscles of the lower body are mainly exposed to the load. For this reason, trainers recommend practicing on the stepper to pump up the buttocks and legs. What muscles will be involved in the work:
- legs (calf muscles, biceps femoris, quadriceps) ;
- buttocks (buttock muscles);
- press.
If the fitness equipment is equipped with levers, swivel mechanisms or expanders, then it is possible to pump the back and upper shoulder girdle. The following muscles participate in the work:
- biceps
- triceps;
- deltoid muscles;
- back muscles.
Thus, a stepper with additional devices can be considered a multitasking simulator.
Step Technique
At first glance, classes on such a device seem extremely simple. For this reason, not every beginner knows how to properly practice the stepper simulator in reality. There are actually several step techniques. The effect of exercises and the level of load will depend on the chosen option.
- The usual step. In this embodiment, the back should be flat without tilting the body. Particular attention should be paid to the position of the legs. The heels should remain on the pedal, with the knees only going forward. Turning in or out will not only reduce the effect of exercises, but also increase the risk of joint injuries.
- Hard step. With this technique, each movement cycle (every step) is accompanied by a slight forward movement of the housing. This training puts emphasis on the strength component of the exercise.
When choosing how to engage in a stepper simulator, you should consider the goals of training. For weight loss and increase endurance, you should choose the first option (conventional technique). For those who need a thorough study of muscles, trainers recommend a hard step.
How to do stepper correctly to lose weight
Training for weight loss is somewhat different from power and cardio loads. One of the basic requirements is daily training. At the same time, additional strength training will help strengthen the effect of the stepper. To accelerate weight loss, it is worth considering several tips from experienced trainers.
- The duration of classes should be at least 40 minutes.
- The load only on the lower body will be ineffective. For this reason, hands must be involved in the classroom. In the absence of levers or expanders, you can use small dumbbells. Several types of hand swings will significantly accelerate the achievement of the goal.
- For emphasis on the gluteal muscles, a block of movements on straight legs should be performed.
- Long loads in the first days are contraindicated.
In 20 minutes of classes, 150 kcal is burned. Fix the effect will help massage problem areas and balanced nutrition.
The effect of using a stepper
Stepper has a positive effect on the human body as a whole and can be used to achieve several goals.
- Calorie burning results in rapid weight loss.
- The muscles of the hips and buttocks are being worked out, so the contours become clearer.
- Classes on the stepper are an integral part of cardio training, the cardiovascular system is strengthened.
- Increases Stamina.
- Metabolic processes in the body are accelerated.
- Regular exercise improves coordination.
- Immunity increases.
In other words, classes on the stepper will be useful for losing weight people who want to pump certain muscle groups that need to increase endurance. In small quantities, exercises are indicated during the rehabilitation period of patients who have suffered injuries and diseases of the spine and limbs.
Contraindications
Despite the large number of advantages of this cardio simulator, not everyone can use it. This is explained by the presence of contraindications. A load of this kind is not recommended in the following pathologies and conditions:
- bone fractures, dislocations, sprains and other injuries at the treatment stage (training is possible only after the treatment is completed, at the rehabilitation stage);
- pregnancy in the 2nd and 3rd trimester (in the early stages of training should be carried out with extreme caution);
- serious pathologies of the kidneys, liver and heart (due to the high load on the body);
- arterial hypertension of the 3rd degree;
- diabetes mellitus (the prohibition of training applies to patients with diabetes in the stage of decompensation).
However, even people who do not have the above conditions and pathologies should consult a physician before practicing on the stepper. The right approach to training is necessary in order to maintain health and reduce the risks of developing diseases.
So, with a detailed study, this simulator really turned out to be highly effective and easy to use. The compact size allows you to practice on the stepper at home, as this technique suits many people. At the same time, this fitness equipment requires compliance with several rules that will increase the result and protect against injuries.