Stepper for weight loss: how to do it correctly and how much

I am glad to welcome you, dear readers! Almost every woman wants to have a slim and fit body. But to get it, you need to train hard. And cardio training should become part of your lifestyle.

If you want to get the maximum benefit from cardio, you should seriously consider choosing an aerobic training machine. I’ll tell you from my own experience that one of the safest is a stepper! We'll talk about it today. So stay until the end and you will learn how to exercise on a stepper to lose weight!

Why stepper?

The simulator simulates walking up a flight of stairs, and if you have ever climbed the stairs, then you know for sure that this is an energy-consuming activity. So the stepper will not leave your muscles indifferent and will make calories burn with terrible force.
Using the exercise machine, you can pump up your legs and buttocks well - the cherished goal of many girls. The work also involves the back and abdominal muscles, which stabilize the body while moving on the stepper.
The exercise machine puts less stress on the joints, since the foot practically does not leave the pedal during movement. Exercises on the simulator are often used as rehabilitation for patients with musculoskeletal problems.
Thanks to the large number of varieties of step machines - steppers with handrails, rotary and mini-steppers, you can choose a machine that meets your requirements and financial capabilities.

For example, a ministepper is suitable for practicing at home and takes up minimal space.
A stepper with handrails will give you a wide range of training options, such as varying intensity and the ability to customize step depth, pedal incline and resistance.
The rotary stepper will force the rectus and oblique abdominal muscles to actively work. This will make your tummy look more toned.

Features of the classes

If you still decide to use a stepper for weight loss, you need to familiarize yourself with this device in more detail. Then you will begin to understand how to choose the right exercise machine, the basic principles of organizing exercises on it, and how to get the maximum benefit from the exercises.

Selecting a device

For home use, a compact version called a mini-stepper is quite suitable. It’s good if the model is additionally equipped with manual expanders - this increases calorie consumption during the workout, and also allows you to work out almost the entire body. In such simulators, the pedals are always dependent, that is, if one leg is at the top, then the other is always at the bottom.

If the apartment has a lot of space and finances allow you to purchase a more advanced model, then choose a stationary device. It is equipped with a stand with hand holders, and often a mini-computer, allowing you to control and/or plan the load during training. Some devices are able to read your pulse and also record the performance of several workouts in memory.

https://youtu.be/vfSnySoFvYQ

Not the least important role is played by the reliability of the simulator and the possibility of warranty repair in case of its breakdown. The stepper is a simple exercise machine and it is almost impossible to get injured on it. But its piston system can also break down and require replacement.

Remember that, like any mechanism, the stepper requires regular preventive measures. And if you are not sure that you can service it yourself, check whether you can invite a specialist.

ABC of training

Anyone who has ever played sports to lose weight knows that the result depends not only on the duration and intensity of exercise, but also on how correctly the exercises are performed. Sometimes a properly organized half-hour workout gives better results than an hour and a half session that does not take into account the physiological characteristics of the body.

Here are some tips on how to exercise on a stepper correctly:

Before entering the stepper, you should definitely warm up. 10-15 minutes of simple gymnastic exercises will prepare the heart and lungs for more intense exercise.
Watch your posture: your back should be straight, your chin raised above shoulder level, your shoulders straight and slightly lowered, your stomach pulled in.
The feet should be fully on the pedals, and the body weight should be evenly distributed on them. Do not place the center of gravity on your toes or heels.
Control the position of your knees - they should be directed straight forward so as not to create additional stress on the joints.
During the step, ensure the correct position of your legs and the whole body, and also control the trajectory of movement.

Don’t try to immediately walk a thousand steps and burn the maximum number of calories. This can overload the joints, cause muscle soreness and stretch the popliteal ligaments.

The time of training and the intensity of the load should be increased very gradually. There are interesting videos on the Internet that show you how to correctly alternate steps on a stepper to achieve different results.

You can control the state of the body through the pulse, the maximum frequency of which is determined by a simple formula: 220 – your age. To actively burn fat, your heart rate should be in the range of 60-70% of the maximum permissible value. If you experience shortness of breath, dizziness, chest pain, or your pulse is already off the charts, step training should be stopped immediately. And if the situation repeats, consult a doctor.

How to conduct an effective workout?

With the help of a stepper you can not only lose weight, but also strengthen the muscles of the lower body. The result you get depends on the intensity of your workouts and your nutrition plan. Yes, it was not in vain that I mentioned nutrition. After all, if you want to lose weight, then you can’t do without a small calorie deficit.

Only after a well-designed nutrition plan can you expect the effect of training on a stepper!

So, your goal is to lose extra pounds, then low-to-medium intensity training is best. Leave high-intensity workouts to the fitness professionals.

Pulse

Let's figure out how the intensity and duration of a workout is determined. Everything is very simple, how much to exercise can be determined by your pulse:

Pulse 90-110 beats per minute. If your heart rate is in this range, then the intensity of the exercise is low. In this case, feel free to walk for 60-90 minutes
Pulse 110-140 beats per minute. If your heart rate has reached these values, then you are training at medium (moderate) intensity. Reduce class duration to 40-60 minutes

Some tips

Don’t expect quick results; the process of fat burning, unlike gaining excess weight, is quite slow. With proper training, you can lose up to 3-4 kg per month. Believe me, this is a very good result!

It is important to maintain a constant pace of exercise throughout the entire session. You can monitor your heart rate using a heart rate monitor. Such gadgets are sold in the form of bracelets or built into a simulator.

The technique of performing the exercise is no less important. So, when walking on an escalator-type stepper, you should hold onto the handrails with your hands. At the same time, do not lean on your hands; with the help of them you only keep yourself in balance. Straighten your back and lean slightly forward.

Step on the steps with your entire foot, while your leg should bend strictly in a vertical plane. But since this simulator is used quite rarely, we will not dwell on it in more detail.

The most popular types of steppers are pedal steppers with handrails and ministeppers. Now we’ll talk about how to properly train on them!

Are exercises effective for weight loss?

Is a stepper effective for weight loss? Cardio exercise is extremely important for weight loss. Why? It's simple. The main fat burner in the body is oxygen. And the greater the volume of blood pumped through the heart muscle, the more it enters our body and the faster the subcutaneous fat “melts.”

The intensity of the heart depends on cardio loads, and the stepper is quite capable of providing them in the required volume. This is also a unique chance to walk up the stairs without leaving home.

Note:

PHOTO of girls before and after stepper classes
How to choose a stepper - 9 best options
6 facts about the benefits of a stepper for weight loss

What parts of the body does the stepper work?

Basically, the load is directed to the lower limbs. All types of this simulator work different muscle groups :

anterior and posterior surfaces of the thigh;
lower legs and feet;
knee and hip flexors-extensors;
gluteal muscles (maximus, medius and minimus).

Accordingly, the stepper allows you to pump up your butt, legs and thighs.

Differences from other cardio equipment

Let us briefly describe some types of simulators:

Treadmill. It can, like a stepper, be used for losing weight and burning fat, strengthening the same muscles of the lower body, especially the calves. However, it is more suitable for developing cardio endurance, and also, due to the strong impact load on the vertebrae and joints, is contraindicated for people with osteochondrosis, flat feet and problems with ligaments and joints of the legs.
Exercise bike. Not the best choice for weight loss - when working, almost half the muscles of the body are inactive, almost the entire upper part. Especially if the modification is horizontal, although this same feature makes such cardio indispensable for people who have back problems. Much more than for those losing weight, it is suitable for those who return to sports after a long break or injury - for example, an ankle. A comparative analysis of a stepper and an exercise bike will help you make a more accurate choice.
Rowing machine. It can be a good helper in getting rid of extra pounds. It combines two types of exercise – aerobic and strength. Includes almost all muscles of the lower and upper body. However, unlike the stepper, which combats women's problem areas, this kind of cardio is considered masculine - women avoid active rowing exercises for fear of “pumping up” their shoulders.
Ellipsoid. Almost designed for weight loss. It includes the whole body in the workout, while sparing the joints and, unlike the stepper, is recommended even for very fat people. If your goal is to become slimmer, there is no better option. However, the catch, in contrast to the stepper, can be the high price of cardio and its impressive dimensions. Therefore, most often the ellipsoid is available for training only in fitness rooms.

Attention! If the ellipse has won your heart and you definitely want to have it at home, pay attention to one of the types of stepper - the elliptical. Its size and price are less than that of an elliptical trainer, but all the properties and advantages are present.

Training on a stepper with handrails

This type of exercise machine is found in many fitness clubs, and if finances allow, you can purchase it for home workouts.

The stepper is equipped with pedals that move up and down. Advanced models allow you to adjust the step height, resistance and pedal inclination.

If you want to lose weight and not build muscles, then choose a load below average, that is, one in which the pedals are pressed without much effort

Make sure that the height of the steps is not deep (10-20 cm), otherwise you may get tired ahead of time, and the technique of performing the exercise will suffer. After all the adjustments, place your entire foot on the pedal and start walking towards a slimmer body!

If you can maintain your balance well without handrails, then practice without holding them. Bend your elbows and move them rhythmically back and forth, as if running.

The training plan could be as follows

Warm-up – 5-10 minutes. Perform rotational movements with your head, arms, torso and legs. Bend your torso to the sides. You can do squats with your own weight. And finish the warm-up with light stretching, consisting of bends and lunges.

Start training. Start with the lowest load level and gradually increase it to the working level. As I already said, focus on your pulse, which should not exceed 140 beats per minute
After completing the lesson, do not rush to the shower. Cool down. Walk around the room for a couple of minutes and restore your pulse and breathing to a calm state. Do a couple of stretches on your legs, buttocks and back. Tilts are quite suitable

Try to stand on straight legs and reach the floor with your hands. If you succeed, try to touch your palms to the floor

Well, now you can start water procedures!

How to choose a stepper

First, you need to decide where the exercise machine will be located, that is, how much space can be allocated for sports equipment. Consider the principle of operation of the exercise machine and it is best to choose the option with independent pedal travel, since the efficiency will be much higher, but this also affects the price. Please note also needed for electronic devices. It’s worth thinking about which parameters are necessary and which are superfluous.

For example, a pulse meter and a calorie burn counter are useful. A stepper machine may have different programs, a monitor, and additional design elements, for example, a stand for a bottle, which will be a nice bonus, but at the same time they increase the price of the machine.

https://youtu.be/Gnj37i5V8eY

Mini stepper training

This type of step machine is the most affordable. Some models of ministeppers are equipped with expanders, which will allow you to train not only the lower body, but also the upper body. But for us girls, first of all, this will allow us to spend more calories during training!

The technique is approximately the same, only there are no handrails, so learn to keep your body in balance.

Training plan

Warm-up – 5-10 minutes. Where would we be without her?
Training – 40-90 minutes depending on intensity. If you come across a machine with expanders, you can do biceps or shoulder exercises. Match the rhythm of the exercise and the rhythm of steps
Cool down – 5 minutes

It is better to do cardio on a stepper on separate days, not combining them with strength training. For a beginner, 2 cardio sessions per week is enough. For more advanced comrades, I recommend training at least 3 times a week.

Before you start training, I advise you to watch a video with the correct technique for working on a stepper.

Mini stepper Torneo Ritmo

Hello Irecommend readers! hmmm...it seems like summer is already starting to end, but I’ve just decided to take care of myself :(

well, it's better late than to be with a big bone

In general, I will describe myself: height 170, 60-61 kg. About 3-4 years ago, my weight was 55-56 and I considered it ideal... but back and forth, entering university, then sedentary work and everything became very bad.

Diets? Yes, I tried something like a low-carb-protein-vegetable diet, and did some unloading with milk tea. But even a fool can see that if you don’t put stress on your body, it’s of little use. In principle, 20-30 minutes of walking at an average pace per day would be enough and you would be happy. I tried, but either I don’t have the time, or desires/weather/other excuses.

Go to the gym? expensive.

Advice!

Need some cardio exercise, maybe buy a machine? so that it is small, compact and does not require wild loads, and is easy to use (and inexpensive).

In general, I wanted an ellipsoid, but it did not have all the qualities listed above. In general, I found something to terrorize my “savings”. Ta-daa, stepper:

This is a cardio machine, but in addition to the load on the heart, you can tighten and pump up the muscles of your legs and buttocks AND LOSE WEIGHT! Fortunately, I didn’t notice a heavy load on my calves; they are already normal for me)

Before writing mine, I read several reviews from other people who said that they either didn’t feel any load, or “they weren’t losing weight, they were only gaining weight”...

The thing is that this is not a simulator that “no matter how you look at it” will work as it should. Why, in principle, all exercise machines require the correct technique to achieve maximum results. This does not mean that the technique is difficult to follow :)

Basic Rules:

Exercise in sports shoes (I exercise in comfortable running shoes)
Position on the stepper: you need to lean forward slightly (the stronger the lean, the more the muscles tense)
To avoid pain and unnecessary stress on the knees, they should not be fully extended; they should always be slightly bent.
The back should be arched, naturally you cannot hunch
DO NOT lower the “pedals(?)” all the way, otherwise there will be no sense at all! The amplitude should be neither maximum (when the pedals hit the bottom) nor minimum (when there is practically no movement of the legs), a golden mean is needed. You need to step with your heels, not your toes.
Pulse! he decides everything. If you work your ass off, you won't lose weight, it will just be cardio training. And if you walk on the stepper for hours at a snail's pace without feeling anything, you won't lose weight either. I’ll tell you below how to determine the correct degree of load.
One workout should consist of 4 parts. First, warm up - you need to warm up the muscles and “unwind” the joints. Then we get up on the stepper and accelerate for a couple of minutes - at first we walk easily, then a little faster, so that the body understands what they want from it. Next is the main part and the longest - you must choose the tempo yourself (more on this below). Well, that’s the end, that is, we go in a decreasing order, reducing the pace similar to the beginning of the workout. If you immediately start walking quickly, then all this will be perceived by the body simply as stress, it will not understand that you need to burn fat :)
If you don’t feel tension in your muscles, try changing your position, straightening up or bending over a little, additionally straining your muscles, in general, playing with yourself so that you feel like you’re WORKING on a machine and not lying on the couch! otherwise why do you need “noise but no fight”;)

On topic: When losing weight, what can you eat in the evening?

Well, these are the pies. And now about the pulse. To get rid of extra calories you need to monitor your heartbeat. The pulse should not go beyond the boundaries of the fat burning zone (FZZ).

If you don’t have a heart rate monitor, you can use your feelings to guide you. The pace of movement should be such that you can pronounce a phrase of 5-6 words, i.e. the load should be moderate or moderately light.

Well, a few words about the exercise machine itself: convenient, compact, does not creak, there is a minicomputer that shows the training time TIME, number of steps COUNT, walking speed - number of steps per minute RESP/MIN, calories burned CALORIE and has a mode that alternates shows everything described above SCAN.

_________________________

Attention!

I will write the results in a week, and if everything goes as it should, I will continue to update the review and add a photo :)

I recommend it to everyone, I bought it for 1700 at Sportmaster.

_________________________

UPD 09.09.2014

In general, boys and girls, a couple of pam pums.

I apologize to those who are waiting for my update!

Alpha version of the report of what happened to me while using this device:

I dropped from my 61 kg live weight to 58 kg and... decided that I wouldn’t lose any more weight in the near future

I just looked at myself from the outside, found out the opinions of others and realized that I would just keep myself in shape.

There is no time yet, work is eating it up, and studying is just around the corner...

I will definitely try to capture the result if repairs allow :)

Thank you for your attention

And yes: this thing works!!! More precisely, I work for her, and she helps me very well with this!

Source: https://xlebez.ru/mini-stepper-torneo-ritmo/

Common errors

Training on a stepper has its own nuances. Therefore, to maintain and increase your health, avoid the most common mistakes!

Lifting the foot from the pedal. Most often, the heels are torn off, transferring the load to the calves and feet. Such a violation of technique is fraught with overstrain of the calf muscles and increased load on the ankle joint. In addition, you lose some of the load from the buttocks and thighs
Strong forward lean. Towards the end of the workout, having already gotten pretty tired, I feel like leaning on the handrails. In this case, posture is disrupted, the lower back bends, and the pelvis moves back. The load on the spine increases significantly!
Steps too deep or range of motion too large. It is easy to determine that you have gone too far with the step settings. If your pelvis sways from side to side, then there is a problem
Support on hands. When you get tired, you may be tempted to transfer some of the load to your arms. You can’t do this, because in this case you risk breaking your posture
Incorrect head position. With proper technique, your gaze should be directed forward or at the machine display, but often people tilt their head forward. Because of this, the load on the cervical spine increases
Bringing the knees together. Usually, if the load and step depth are incorrectly selected, the legs may not be able to cope with the force that must be applied to push the pedal down. In this case, the knees involuntarily begin to deviate from the vertical (towards each other)

This leads to improper distribution of the load on the musculoskeletal system (ankle, knee and hip joints)

Small step. Along with large steps, small ones are also undesirable. If you grind, the load on your legs and buttocks will be minimal. A small step is usually caused by either an incorrect step size setting or too high a resistance level.

At first, it will be difficult to maintain the ideal technique - either the lower back will bend, or the heel will come off the pedal. But over time and with experience, all movements will become automatic and you will be able to focus all your thoughts on the work of the muscles.

When working on a technique, you can ask to take a photo or shoot a video of how you perform the movement on the simulator. With the help of photos or videos it will be easier to correct mistakes!

Training mistakes

In order for classes to bring only benefits and not harm your health, you must adhere to certain principles:

You cannot bring your knees inward while moving your legs, as this is dangerous. If the feet are placed correctly, then the knees should not reach towards each other, but stand parallel to each other;
It is also impossible to transfer body weight to your arms, since the main load falls on them. Beginners often make this mistake by leaning on the hand rests. It is very important to keep an eye on this, because it is the leg muscles that should be worked on the stepper, not the arm muscles;
Do not press your feet onto the platform, lifting your heels. In this position, the muscles of the legs, and especially the buttocks, are worked out worse. Although this method does not bring harm, it does not bring any benefit either.

Your feet should be level on the pedals, your heels should not hang down, and your toes should not go beyond the pedal. You need to press the heel smoothly, without sudden movements. It is this position that helps to engage the gluteal muscles in the exercise.

Contraindications

Like any exercise machine, the stepper has its contraindications.

First of all, you should not start training if you have heart problems. After all, cardio loads primarily load it. I advise you to undergo an examination and consult with a cardiologist before classes!
One simple way to determine the state of the cardio system is to monitor your heart rate before and after exercise. If everything is fine with your heart, then your pulse will return to normal values within 20-30 minutes after the load. But this is only an approximate method that does not give a complete assessment of your health!
Despite the relative safety for joints, people with musculoskeletal problems are also recommended to consult with a specialist

Harm

https://youtu.be/QKVEFeaWQig

Harm when using a stepper for weight loss only appears if the exercises are performed incorrectly and cause harm not only to the joints, but also to the body as a whole. There are several typical mistakes during training and their negative consequences:

too intense training, during which the pulse goes beyond the recommended limit, which is fraught with heart pain and headaches, shortness of breath, discomfort in the right hypochondrium, painful fatigue after exercise;
bringing the knees inward (with parallel feet, the knees should also be parallel) or strong bending and then full straightening of the legs at the kneecaps, which can cause stretching or even inflammation of the knee joint (bursitis, acute or exacerbation of chronic arthritis), accompanied by swelling and pain and crunch.

In addition, too intense training on a rotary step machine with a large amplitude of rotation can be unsafe for the spine, especially if you have osteochondrosis or other diseases of the musculoskeletal system.

If the indicated unpleasant sensations in the knees or ankles appear, you need to take a break from exercise to allow time for recovery, which usually takes 2-3 months in relative rest (in the absence of loads, but only with everyday movements). At this time, it is advisable to treat the affected areas with joint cream and drink chondroprotectors.

Summarize

In conclusion, I would like to mention once again that the stepper is one of the preferred machines for cardio training.

It puts minimal stress on your knees, something a treadmill cannot boast of.

Thanks to the compact models of steppers, you can practice with it at home and then put it away in the closet.

Unlike most exercise machines, the movement occurs in a vertical plane, which causes the load on the muscles to increase significantly. And, as you know, the more work the muscles do, the more calories they spend!

Reviews from my friends

Well, in the end, I want to give you reviews from 2 of my friends who lost weight.

Marina: After pregnancy I decided to get in shape. I trained on the stepper every day, walking at least 3000 steps. As a result, minus 4 kg in just a month!
Vika: I work out on a step machine at a fitness club. Before class, I run for about 10 minutes, then on the stepper. The lesson lasts at least 40 minutes. It takes a lot of sweat, but the results are worth it. The butt and legs not only lose weight before your eyes, but also tighten up!

As you can see, the machine is really effective, but don’t forget to eat right! With this I say goodbye to you. Subscribe to my blog updates and share useful information with your friends on social networks. See you soon!