Effective exercises for the stairmaster
The so-called Stairmaster is designed in a similar way to the treadmill, since you can seemingly continue to run endlessly – but upwards. The movement sequence is based on the usual climbing stairs. But what is the point of training on the electric gym stairs – and how can you make it even more effective?
Climb stairs stimulates the circulation and burns plenty of calories. It is also great for weight loss and improves stamina. You can also “take the stairs” during training in the gym – you use the Stairmaster cardio machine for this. FITBOOK explains how the Stairmaster differs from normal stairs and the stepper, which is also known to gym fans – and which exercises you can use to get the most out of climbing stairs in the gym (or in the gym). gym at home) can get out.
Climbing stairs is healthy
The amazing health effects of climbing stairs have been scientifically proven. As researchers from Geneva z. B. found out that you can do a lot for your fitness and health in everyday life if you regularly use the stairs. In a 2008 study that lasted 12 weeks, they showed that stair climbing improved subjects’ aerobic capacity and reduced their hip circumference, body weight, and fat mass. In addition, there were positive effects on blood pressure and the cholesterol.1 There are also good reasons to climb the stairs as often as possible.
Advantages of the Stairmaster compared to normal stair climbing
And if you still prefer to take the elevator instead of the stairs in everyday life, you will find the Stairmaster “certainly a good, functional solution in the gym,” says Prof. Dr. Stephan Geisler aka der fitness pro. According to the professor for fitness and health at the IST University in Düsseldorf and lecturer for Olympic weightlifting, “the Stairmaster is probably a useful cardio device.” B. running up and down five floors ten times at a faster pace or labeling on the Stairmaster – both are effective.
StairMaster is the brand name of a fitness company that (also, but not only) sells the currently popular stair climber. Some say “electric gym stairs to it”, meanwhile Stairmaster has built up for this in common parlance.
But: If you are aiming for a maximally trained buttocks, for example, you are with us squats, lunges and deadlift better served then…
Difference to normal stairs – step height and speed
But there are a few differences to the classic staircase. And you can benefit from them when training on the Stairmaster. The Stairmaster has higher steps than most normal stairs. And what works on the normal stairs, but not on the cardio machine: take a breather in between or slow down. Instead, the stairmaster sets the pace. Depending on how high the levels are and at what speed you train, the cardio effect can be high – even more effective than with Jog.
What distinguishes the Stairmaster from the stepper
Like the Stairmaster, the stepper also simulates climbing stairs. The stairmaster is often a type of escalator that moves up. Exercisers must lift their feet when using the Autonomous. The stepper, on the other hand, works via an elliptical movement. This makes it easier on knees and joints than the Stairmaster. who e.g. g. for knee problems, can still be printed out on the stepper, but better not on the Stairmaster.
Also interesting: 5 exercises that can help with knee pain
3 exercises for the maximum training effect on the Stairmaster
In order to address different muscles, it makes sense to vary the movement sequences. This makes the training more effective – and also more entertaining.
- Skip a step
As on the normal stairs, if you take two steps at a time. As a result, you will logically have to take bigger steps. The next increase: increase the pace! - Climb up sideways
Stand sideways in front of the device to climb the stairs almost at right angles. Always step slightly crossed to find space for both feet on the steps. This is followed by the same game with the other side. When training on the side of the stairs, it is advisable to start at a moderate pace in order to practice foot coordination and avoid stumbling. - bribes
Tension stretch the leg that is swinging straight back. This variant really hits the buttocks!