Stair Steppers

 

Stair steppers provide an excellent alternative to running, biking, and other forms

of aerobic exercise. Although stair-stepping is a weight-bearing exercise, the impact is
much less than with running. However, to get the full effect, instructions must be followed.
Most people hang on to the handles and this diminishes the conditioning effect. An equally
good workout could be gained by actually climbing real stairs for the same period of time;
many people climb stairs without holding the handles, and thus carry their full weight up
the steps. By hanging on, you allow your arms to support a portion of your body weight and
the energy demands are less.
Most stair steppers have a variety of computerized, pre-designed programs to meet
the needs of devoted users. There are interval training programs, climbing programs,
manual programs, and many other creative exercise programs to vary the intensity of the
exercise. Although each manufacturer has its own energy cost equations, the way to
determine work intensity is to determine the number of steps per minute; one step is
typically 8 inches of vertical climb. A low intensity exercise would be a step rate of less

than 35 steps/minute, whereas a high intensity workout would require a step rate in excess

of 95. This is not an easy exercise routine. Table 3-11 presents the approximate energy
expenditure in kcal/hr for a 155 lb SEAL at various stepping rates.