Among the lesser-known tools exercises, you are wrongly considered to be monotonous, the step machine, allowing you to tone on various areas of your body. In the following article, taken from the exercises Guide, you will find all the information on how to choose and use the model that best suits your needs.
Step machine: features
- The stepper is very common fitness equipment and has become a part of the most used gym equipment in gyms and fitness centers, but also in private homes (if of a small size we talk about mini steppers). This is because it is an easy-to-use, practical, and above all, space-saving tool. It should be remembered that very often, the stepper is confused with the step and vice versa, also because of the habit of many to call the stepper with the name step. Still, they are two very different tools, and it is good to indicate their characteristics before continuing with this guide.
- The step, which is also very common both in gyms and in homes, is simply a step that can be placed on the ground and above which exercises are usually performed to the rhythm of the music. On the other hand, the stepper is a somewhat more complex tool that requires the presence of two distinct pedals, which must be pushed up and down by the feet of the person engaged in its use, to simulate the movements made during the ascent of a ladder. Therefore, the exercises on the stepper are very useful to firm up those critical points such as buttocks and thighs, because by simulating the ascent of many steps, the physique of the person engaged in the exercise goes to work precisely on these areas. It is also an excellent tool for burning calories since an average prolonged session of steppers produces good aerobic activity, even making you burn fat.
- That’s why the stepper gives excellent advantages also for those who want to reduce abdominal fat, even if in a reduced way compared to that of the thighs and buttocks. It is however very important to underline that the stepper must be used by people who have or have not had any problem concerning the ligaments and joints of the knees since the movement carried out with the stepper puts this area of the body under pressure, which therefore requires to be in perfect condition.
The fitness stepper: the various types
- The fitness stepper is available in different versions, but what they all have in common is the presence of the pedals that perform the movement up and down. To this must be added that by now, everyone, from the cheapest to the most expensive, has a mini on-board computer installed on its structure, which serves to indicate the minutes since the beginning of the exercise, the calories burned, the number of movements performed, etc. This function is critical as it allows you to motivate the person who is performing the gymnastic exercise, since being able to observe their results will be more encouraged to continue the effort and, if possible, even improve compared to any previous performance. This is practical especially for those who use the stepper in the home environment,
- The fundamental differences, then, concern the structure, the presence of a handlebar, and the type of movement of the pedals. The most professional steppers provide a much more robust and resistant structure and frame, a handlebar (useful for posture), and a more sophisticated on-board computer, which allows you to view more information about the exercise performed. Also, many allow adjustment of the intensity of the effort to be carried out so that it can be increased as the days of training pass. Therefore, resistance to exercise increases.
- On the other hand, there are fewer professional steppers and mainly dedicated to a private clientele, which carries out its exercises in the domestic sphere. They differ from the former in that they have a less robust chassis and a less sophisticated on-board computer. Some do not foresee the presence of a handlebar, and for this reason, they are called mini stepper. Also, both professional and home steppers can be differentiated according to the movement made by their pedals. Some have a perfectly straight and, therefore, “basic” change, while others have a lateral move for a complete exercise.
Tips and exercises on a step machine
The stepper, at first glance, may seem a bit boring and monotonous tool, since we tend to think that the physical exercise to be performed is always the same and that we tend to work only on one area of the body due to the only up and down movement to be performed on the pedals. This can be disproved by the fact that with this tool, it is possible to develop and tone different areas of your body, depending on how the exercise with the stepper is carried out. Also, it is crucial to know how long the exercise should last, depending on the results you want to achieve.
Starting from the basic position, which includes a straight back, firm hands on the handlebars, and slightly contracted buttocks, you can move on to another place, very useful for firming up the part of the buttocks in particular. In fact, by keeping the heels on the pedals only halfway, you can work on this part of the body. Instead, using only the tips of the feet to push the pedals down will expressly stress the area of the calves. If, on the other hand, you want to obtain results on the back muscles of the legs, it is important to maintain a position as far back as possible with the whole body and heels entirely on the pedals.
As regards, however, the duration of the exercise to be performed on the stepper or mini stepper, it is good to remember some important tips. In fact, if the purpose of training is to burn more fat while performing a high aerobic activity, it is preferable to conduct a long-lasting but lighter difficulty exercise to increase the resistance of the subject to perform the use.
