9 Best Stair Stepper Machines in 2023 (2023)

FAQs

What is best stair stepper? ›

Daily cardiovascular exercise, like the stair climber, can help you lower your body fat and maintain a healthy body weight. To lose 1 pound of fat you need to burn an extra 3,500 calories. In one hour on the stair machine a 160-pound person can burn about 657 calories. That's more than 1 pound of fat lost each week.

Within a week or two you should also start to feel your legs getting stronger and more toned. If you haven't exercised regularly, try it out for 5 or 10 minutes the first few days and see how you feel. Then add to your time and increase the speed as your workouts get easier.

Instead of using a Stairmaster, try using regular stairs.

“You can jog or even just walk up and down the stairs. Twenty or 30 minutes of that is a great way to get a solid workout in. If you want to make it even more challenging, grab two heavy items and take them up and down the stairs with you!"

Also of note, 30 minutes of walking at a moderate pace of 3.5 miles per hour (17 minutes per mile) burns fewer calories than the stair stepper (107 calories for a 125-pound person walking versus 180 on a stair stepper, 133 calories for a 155-pound person walking versus 216 on a stair stepper, and 159 calories for a 185 ...

The stair stepper machine can be better for strengthening the glutes, quadriceps, hamstrings, calves, and core. The treadmill may be better for improving cardiovascular endurance and conditioning. The treadmill has higher levels of control with speed, pace, distance, time, and incline.

The stair stepper is an excellent choice if you would like to burn calories since it utilizes the core, glutes, hamstrings, and quads, which are the most metabolically active and largest muscles in the body. Working out larger muscles not only strengthens them but also helps strengthen and quicken your metabolism.

THE BOTTOM LINE. Milton says the two activities boast similar results: On average, a 150-pound person burns roughly 204 calories walking on a treadmill uphill at 3.5 mph versus 272 calories walking upstairs for 30 minutes. “[Mechanics-wise] they're both working on triple extension through hip knee and ankle,” she says.

Stair climbing increases leg power and may be an important priority in reducing the risk of injury from falls in the elderly.

If the goal is improved health and longevity, the Harvard Alumni Health study reported that climbing 10-19 flights a week (two to four flights per day) reduces mortality risk.

How much is 1 flight of stairs? ›

A typical flight of stairs has 13 to 16 steps. The average length (vertical height) of a flight is 8 1/2 to 11 feet. Your local building codes impact the number of steps and other dimensions.

You can build more leg strength by taking longer, deeper steps and pushing through each step. Taking shorter, quicker steps works more to improve speed.

Climbing stairs is one of the best exercises when it comes to pure FAT BURN, strengthening the lower body, toning the butt, thighs, calves, losing inches from those love handles and belly and building great abs. Along with these benefits is the immense good it does for your lungs and cardio vascular system.

When you climb a flight of stairs, you will burn around two to five calories. On average, if you cover seven flights of stairs, the number of calories you lose is 83. If you climb stairs for 30 minutes, you should burn about 235 calories.

A similar intensity Stairmaster workout will burn closer to 400 calories. However, if you run or walk at a lower intensity, the Stairmaster is an excellent alternative since it combines cardio and resistance training. This allows you to increase lower-body strength and endurance while still getting in some cardio.

In fact, incline walking is actually the better option if you're looking to tone up your glutes. Studies show that using a stair climber activates 24 percent of your gluteus maximus while walking on a flat treadmill activates 24.3 percent. This, of course, increases with an incline.

But, what is the difference between a stepmill vs. a stepper? A stepmill can basically be thought of as a treadmill, but rather than having a revolving belt, it has revolving steps. In comparison, a stepper looks more like an elliptical trainer, but instead of the foot pads moving fore & aft, they move up and down.

“Comfortable” is likely around a level 4-6 for the average person, and around a level 7-9 for highly conditioned fitness enthusiasts.

Stairmasters isolate body weight onto one knee at a time and require a severe flexion of the joint, making it a high-impact and painful exercise for knee pain sufferers. Additionally, treadmills and Stairmasters engage only one muscle group, so you'll reach muscle fatigue more easily and give up on your workout faster.

One viral trend known as the "12-3-30" workout did just that and is soothingly straightforward: You set your treadmill to an incline of 12 and a speed of 3 miles per hour and then walk for 30 minutes.

How long should you do the stair stepper? ›

If you're new to it, start with 15 minutes. That way you can test out your resistance and speed. Gradually build up so you can stay on the stair climber for 30 minutes. For the average person, a 30 minute stair climber session can burn around 200-300 calories.

"Incline walking is much easier on your joints" than using a stair climber, says Kennedy. That's because as your foot lands, your hips, knees, and ankles absorb a lot of the shock of the impact. "But if the slope you're running on is higher, the impact is less, which means the shock to your joints is less," adds Beck.

Compared to an elliptical, stair climbers focus more on burning calories and the lower body, but ellipticals work out most of the major muscle groups, particularly your core muscles. On an elliptical, you'll burn more calories.

By using a mini stepper, you are practicing and strengthening every muscle responsible for walking, climbing stairs, bending over, and getting up out of a chair. The mini stepper will help keep your knees healthy when performed correctly.

The StairMaster is an effective way to strengthen and tone your legs, thighs, and butt, according to Tom Holland, MS, CSCS, and author of Beat the Gym. With each step, you're lifting your body weight and activating the major muscle groups in your lower body — including your glutes, quadriceps, hamstrings, and calves.

The best types of cardio to aid in weight loss are either low-impact, low intensity cardio like rowing, incline walking, and biking, or HIIT workouts implemented in small doses such as kickboxing, interval training, and weight training.

Many experts agree that the recommended steps per day for seniors is 7,000-10,000. People who live with a disability or chronic illness can still benefit from an active lifestyle, and depending on individual abilities may strive for 5,500 steps per day.

Normative data indicates that 1) healthy older adults average 2,000-9,000 steps/day, and 2) special populations average 1,200-8,800 steps/day.

Generally, older adults in good physical shape walk somewhere between 2,000 and 9,000 steps daily. This translates into walking distances of 1 and 4-1/2 miles respectively. Increasing the walking distance by roughly a mile will produce health benefits.

The top Google search result (from Livestrong) for converting stairs to miles suggests a number closer to 350 flights to a mile.

How many steps climbing equal walking a mile? ›

Cohen says climbing about 40 flights of stairs is comparable to running or walking a mile.

It increases muscle strength

This type of exercise can increase the strength of the leg, thigh and hip muscles while also toning the abdominal muscles. Climbing stairs can also help build muscle mass in the lower body.

If the goal is improved health and longevity, the Harvard Alumni Health study reported that climbing 10-19 flights a week (two to four flights per day) reduces mortality risk.

Rule one says that rise plus run (r+R) should equal 18 inches. Why? That's what most people find to be a comfortable stride on most stairs. You can cheat a bit up or down, but below 17” and more than 19” will result in steps that require strides either too big or too small for most people.

After a rest period, the study group climbed four flights of stairs (60 steps) at a fast but non-running pace, then had their METs measured again. Participants who climbed the stairs in less than 40 to 45 seconds achieved more than 9 to 10 METs.

It's low impact. Aiming for two workouts a week is 'a reasonable amount of time that most people would be able to commit to'

Warm up by walking up and down your full flight of stairs three times. For the main part of the workout, walk up the stairs once, jog up the stairs once, then run up the stairs once. Repeat this trio as many times as you can in 10 minutes. Each week, increase your duration by one minute until you get to 20 minutes.

Damaged cartilage may not cause pain when you walk. But as running, deep knee bends, squats or climbing stairs subjects the knee to additional stress, the pain increases. These types of motions force the kneecap to slide up and down. Worn cartilage cannot keep the kneecap in the groove when the knee is under pressure.

Intermittent claudication is a tight, aching, or squeezing pain in the calf, foot, thigh, or buttock that occurs during exercise, such as walking up a steep hill or a flight of stairs. This pain usually occurs after the same amount of exercise and is relieved by rest.

What happens if I climb stairs everyday? ›

Stair climbing is a low-cost and readily accessible form of exercise that provides a series of health benefits if we do it everyday: It enhances heart and lung function and improves blood circulation. It reduces the risk of developing coronary heart disease, hypertension, diabetes or colon cancer.

In general, when stair climbing for exercise — combined with a healthy diet — expect to see some weight loss within two to four weeks.

For the ideal StairMaster workout, shoot for 20 to 30 minutes on the machine. Start with a 10-minute warm-up to activate your heart and your muscles. Then, launch into 10 to 15 minutes of intervals.

Electric Versus Manual Power. All types of steppers are available in manual or electric versions. Manual stair steppers are driven by air pressure pistons to regulate stepping motions. Manual models are generally less expensive than electric models.

If you are just getting into a fitness routine, don't let the work intimidate you. Like anything else, you'll build tolerance. Start small, with 10-15 minutes of work, then add more in five-minute increments until you reach 30-40 minutes. Once you have the time down, you can increase your speed threshold.

And while you can't spot-reduce belly fat, the StairMaster does strengthen your core, and — like any moderate to vigorous exercise — can help reduce visceral fat around your midsection. While the StairMaster is a lower-impact exercise than the treadmill, it has the added benefit of building lower-body strength.

Muscles Activated by a Stairmaster Workout

The Stairmaster is a cardio machine that primarily targets your quads, glutes, hamstrings, and calves. However, your core muscles and hip flexors are also activated for balance and stability, making it an excellent lower-body workout.

incline treadmill debate? In terms of offering a lower-impact, higher-intensity workout that's more functional—with a bigger metabolic bang for your buck—the StairMaster comes out on top.

But, what is the difference between a stepmill vs. a stepper? A stepmill can basically be thought of as a treadmill, but rather than having a revolving belt, it has revolving steps. In comparison, a stepper looks more like an elliptical trainer, but instead of the foot pads moving fore & aft, they move up and down.

It's low impact. Aiming for two workouts a week is 'a reasonable amount of time that most people would be able to commit to'

How long is a mile on StairMaster? ›

You can also estimate steps by knowing that 2,000 steps equals one mile. Measure your progress by the number of steps you are covering each day. Generally speaking you can count on 2,000 steps equaling one mile.

Crunches:

The most effective exercise to burn stomach fat is crunches. Crunches rank top when we talk of fat-burning exercises. You can start by lying down flat with your knees bent and your feet on the ground.

You're Using It to Burn Calories for Fat Loss

Make no mistake about it, walking on the StairMaster can burn you a ton of calories in a short amount of time, which makes it an excellent choice for busy people who just don't have a ton of time to spend on their fat loss goals.