Walking up the stairs is good for both going up and down. In the process, all large muscle groups will be involved, which makes such a workout suitable for losing weight and increasing the level of general physical fitness. Just walking up the stairs is not as effective as practicing on a stepper, a tricky simulator for simulating ups and downs. From this material you will learn what steppers are, how to choose a simulator for the house and practice on it to achieve good results.
The recommendation to abandon the elevator in favor of the stairs is useful, but not very effective. In order to achieve a result, you need to go down and climb the stairs not several times a day, but in the format of a regular workout. Studying on the stepper, you will get a full load, and its small size will allow you to store it in the most ordinary apartment. Knowing which stepper is best for your home, you will not be disappointed in the acquisition.
What are steppers like?
Any stepper will provide a load for large muscle groups – legs and buttocks, abdominals, back. The training will also touch on the cardiovascular system, cardio loads strengthen the heart and improve blood circulation. But when buying such a simulator, people often think not about the heart, but about the beautiful shape of the body – elastic buttocks, toned hips and legs, flat stomach.
The main selection criteria will be:
features of its structure;
The design of a full-sized stepper includes handrails and levers for hands, such can be seen in almost all gyms. For the house, mini-versions are more often chosen, the platform differs in a more compact size, instead of the handle for support, there may be a rope expander, it is designed to work the muscles in the hands.
Designs are divided into mechanical and automatic. In mechanical, everything is simple, it works through pistons. Automatic more difficult, the resistance is created due to electromagnetic effects. It is unambiguous to say which is better – automatic or mechanical is impossible, since with increasing complexity of the design, the cost increases many times. As a rule, simple mechanics are chosen for the house, paying more attention to other characteristics of the model.
The model can be classic and swivel. In the case of classics, legs, buttocks, abs and lower back will work, the load will be the same as when walking on stairs with a straight back position. The swivel model will also load the back, it will simulate not only walking, but also body turns in different directions.
The pedal arrangement may also be different; if there is balancing, then you will have to make some efforts to maintain balance, from which the lesson will become more effective. In the absence of balancing, the pedals will simply be connected to each other. When using most devices, both legs will constantly receive the same load.
There are specialized devices designed for rehabilitation after leg injuries, in which the load on the pedals is regulated separately.
Which is suitable for home?
The most high-tech models are equipped with a control panel and the ability to change the load level, based on their training and goals. It is functional, but not very appropriate for home use. Such simulators are very bulky, in addition, their cost starts from 100 thousand rubles, not everyone is ready for such waste.
IMPULSE PST300 is the leader in reviews, it provides the user with a choice of two dozen load levels and six programs for each of them. The device itself will tell you what load and program are needed, it will constantly measure the pulse of its owner and make suggestions for adjusting the program. But the average cost of this model is not even 100, but as much as 200 thousand rubles. There is only one drawback – it is a high price, but for many it will be decisive.
The cost of the most popular home models is 16-50 thousand rubles. Classic and rotary steppers with sensors are in demand to determine the number of steps per minute and the total number of steps per training. Such affordable models include HORIZON DYNAMIC 208, there are 12 load programs and the ability to set the independent operation of the pedals. The cost is an average of 40 thousand rubles, the simulator is convenient for home use, but the functionality is suitable for professional athletes.
If you need to keep within a smaller amount, you should choose among mini-steppers with rope expanders for hands. The principle of work and the muscles active during training correspond to the exercises on the classic simulator, thanks to the presence of expanders, not only the lower, but also the upper body, including the back muscles, gets the load.
Among such models, KENTURI K5705-1 is in demand, it has a countdown of time and steps. There is a drawback – the load level will be lower due to the fact that the pedals move independently of each other, one foot pushes the other, as happens when riding a bicycle. Another inexpensive model is TORNEO RITMO S -112B, it does not have expanders, so only legs and buttocks will train. The cost of such compact devices is only 3-5 thousand rubles, it is impossible to change the load level on any of them.
There are several circumstances that you need to pay attention to for each of the models:
maximum user weight;
Is it possible to change the resistance level;
if there are expanders for hands;
is there a support – a handrail or a lever.
It is also important to follow the general guidelines for home workouts:
even the lightest workout should be preceded by a warm-up;
the duration of the lesson and the level of load increase gradually;
the pedal should be stepped on the entire surface of the foot;
movements must be smooth, otherwise the joints will suffer;
legs should be slightly bent at the knees;
every workout should end with breathing exercises.
If the goal of the classes is getting rid of excess weight, then you need to take small quick steps with a minimum level of load. If you are not adapted to physical activity, then the duration of training should not exceed 150 minutes per week. In order not to get tired of classes, dilute them with other exercises, for example, jumping rope.
Now you know how to choose a stepper for your home, and you are familiar with the basic principles of its use. Training for weight loss and strengthening the muscle system on the stepper can be carried out independently, but if it comes to rehabilitation after an injury or surgery, the program should be adjusted by an exercise therapy doctor.
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