Lessons At Home: Stepper (450-550 Kcal / Hour)

2023 Author: Lucy Dunce | [email protected]. Last modified: 2023-05-24 11:49

Lessons at home: stepper (450-550 kcal / hour)

Walking is the most natural locomotion (movement) of a person and, therefore, is very widely used in the practice of physical culture. However, walking on a flat surface usually creates insufficient stress, while walking while climbing or climbing, for example, stairs, while maintaining the simplicity and naturalness of normal walking, can be quite effective from a training point of view.

To perform an exercise that simulates climbing a ladder, a simple and compact stepper was developed. Unlike, for example, a treadmill or a bicycle ergometer, it takes up much less space, and the load that can be obtained with its help can be no less, and sometimes even more. In addition, the climbing exercise is much more gentle on the joints and ligaments of the legs. Performing this exercise is very simple: you need to stand on the stepper platforms and transfer your body weight from one leg to the other, while performing knee bending. You should try to work with the widest possible amplitude. To maintain balance, hold the support with your hands.

The stepper is a lighter alternative to running or jogging. In addition, you can train indoors, regardless of weather conditions. You can also listen to music, read and watch TV while walking.

There are many different types of steppers: hydraulic, aosteppers and computer controlled steppers. Prices range from several thousand to tens of thousands of rubles, depending on the model, characteristics and manufacturer. Many models have a program that simulates climbing a hill or uphill. More expensive steppers have indicators of calories burned, heart rate, steps, and height.

In addition to the benefits of any kind of aerobic exercise, the stepper helps to strengthen the muscles of the legs, thighs and buttocks.

As a minus, we can note the fact that during training, when the stepper pedal is in the lowest position and the knee is fully extended, the knee ligaments can be stretched. Steppers are contraindicated for those with knee problems, flat feet and veins. In order not to damage the joints, you need to be careful and set a small load first.

As a plus, they note that this type of training does not require attention to breathing, and the model with levers allows you to immediately work out the muscles of the chest, back and shoulders.

Advantages of the stepper simulator:

Even a variable weight stepper takes up less space than any other cardio equipment.

Disadvantages of a home trainer stepper:

If you overdo it, there is a risk of damage to the knee joints. You should not persist with increasing resistance, it is better to move your feet more often, it is safer.

Stepper price: mini-stepper - from 1200 rubles; regular stepper - from 5000 rubles.