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Exercise 101: Stair-climbing
|Activity||135 lb. Woman||185 lb. Man|
|Climbing for 20 min.||163 calories||224 calories|
|Climbing for 30 min.||245 calories||336 calories|
Exercise Technique for Using a Stair-climber
|© 2011 Nucleus Medical Media, Inc.|
- Stand up tall with your hands resting lightly on the handrails.
- Keep your feet on the pedals. Do not let your heels hang off the back of the step and remember to push through the heel while doing the movement. Do not stay up on your toes.
- If you have problems with your balance, hold on to the side rails or other area on the machine designed as a place for your hands. In doing so, it is important to maintain good posture. Do not lean over or stick out your buttocks while performing this exercise; this will place undue pressure on the low back.
- Choose a comfortable stepping pace, usually 6 to 8-inch steps or 8 to 12- inch steps depending on your fitness level and leg strength.
- Do not use small baby steps or deep exaggerated steps while performing the exercise; find a step size that feels comfortable.
- Work at an intensity that promotes sweating but enables you to carry on a conversation.
American Academy of Family Physicians http://familydoctor.org
American College of Sports Medicine http://www.acsm.org
Canadian Society for Exercise Physiology http://www.csep.ca
Provincial Fitness Unit of Alberta http://www.provincialfitnessunit.ca
Physical activity calorie calculator. American Council on Exercise website. Available at: http://www.acefitness.org/acefit/tools-and-calculators. Accessed September 27, 2013.
Stair climber, stair machine, stair stepper, stair master. Pro Home Gyms website. Available at: http://prohomegyms.com/stair-climber. Accessed September 27, 2013.
Stairmaster 4000 PT owner's manual. Nautilus website. Available at: http://www.nautilusgsa.com/nautilus/Manuals/4000%20PT%20Manual.pdf. Accessed September 27, 2013.
- Reviewer: Michael Woods, MD
- Review Date: 09/2013
- Update Date: 00/92/2013