A stair climber is an exercise machine designed to mimic walking up stairs. You can exercise on a stair climber to burn 300 to 500 calories an hour. If you’re looking for some exercises that you can perform on a stair climber, here are a few examples.
Exercise #1: Basic Exercise
This is the most basic workout for a stair climber, designed to help you burn fat. You begin by warming up at a slow pace for 5 minutes. Then, choose a pace that’s comfortable for you but also gives you a workout. Keep up at that steady pace for 30 to 45 minutes. Finally, end your workout with a slow, cool down workout of around 5 minutes.
Exercise #2: Interval Training Exercise
Interval training is an important kind of exercise because it allows your body to burn a lot of energy while at the same time keeping your body from becoming too used to any particular intensity or pace. Interval training works on the premise of exercising at a light pace, followed by a short, high intensity burst of workout. Then you return to your light, low intensity pace. This is repeated for the duration of the exercise.
To perform an interval training exercise using a stair climber, begin by warming up at a slow, light pace for 2 to 5 minutes. Follow this by a high-intensity burst of effort for 1 to 5 minutes. Really give it your all! Return to your light pace for another 1 to 5 minutes. Repeat another high-intensity burst for 1 to 5 minutes. Repeat this another 10 times or for as long as you want—ending with a cool down period of 5 minutes of light activity on the stair climber.
Exercise #3: Heart Rate Exercise
If you want your workout to be in a certain heart rate zone, such as the fat burning zone or the anaerobic zone, you’ll want to use this variation of the basic exercise. This exercise works better if your stair climber includes a heart monitor. If it doesn’t you’ll need to purchase one separately and use it to help you with this exercise.
Figure out what your heart rate needs to be for the zone you want to be working out in and start climbing the stair climber. Begin with a light warm up pace for 5 minutes. Slowly increase the intensity of your workout while watching your heart rate in the monitor. Once you reach your heart rate zone, work out at that intensity for 30 to 45 minutes. Always keep a watch on your heart monitor to make sure you’re not slipping out of your chosen zone. If you do, just adjust your pace up and down accordingly. When you’re finished, slow your pace down to a cool down speed and go for another 5 minutes.
A stair climber can be a wonderful tool to help you get fit. Find your own variations of these workouts to find ones that work best for you and your fitness goals.