There are many different options for diets and workouts to burn extra calories. Exercises on a stepper for weight loss are one of these methods. Such loads ensure the loss of an impressive amount of energy. In 1 hour you can burn up to 600 kcal. The main thing is to exercise correctly and regularly.
After all, like any other physical activity, stepper exercises require consistency and parallel adequate nutrition. There is nothing better for a slim body than the combination of a healthy diet and measured exercise.
How is a stepper useful?
Why do you need a stepper anyway? This leg exerciser is designed to increase a person's physical activity and simulates the movements of climbing stairs. The name of the simulator indicates this: in English “step” is translated as “step”. It is known that walking at a moderate pace burns excess fat very well without overloading the joints. Working out on a cardio machine will help you simulate walking down the street and burn off extra calories. What muscles does the stepper train, besides the leg muscles? The cardio machine mainly works the muscles of the thighs and buttocks, tightening them and making them more elastic.
It is used in many gyms and is recommended for weight loss. The benefits of cardio equipment for weight loss are truly great, but it is used not only to combat obesity. The stepper improves health, develops many muscle groups and improves joint health.
Is a stepper effective for weight loss?
How does a stepper help you lose weight? The stepping machine is cardio, and cardio is essential for weight loss. Why? It's simple. The main fat burner in the body is oxygen. And the greater the volume of blood pumped through the heart muscle, the more it enters our body and the faster the subcutaneous fat “melts.”
The intensity of the heart depends on cardio loads, the stepper is quite capable of providing them in the required volume. This is also a unique chance to walk up the stairs without leaving home.
What parts of the body does the stepper work? Basically, the load is directed to the lower limbs. All types of this simulator work different muscle groups:
- anterior and posterior surfaces of the thigh;
- lower legs and feet;
- knee and hip flexors-extensors;
- gluteal muscles (maximus, medius and minimus).
The benefits of exercising on a stepper
Lifting up is very effective for losing weight, and this is what the step machine is based on.
Cardio exercises help a person:
- Strengthen the walls of blood vessels and the heart muscle;
- Improve the respiratory system.
The step machine uses not only the legs and buttocks (as happens with regular walking), but also the core and abdominal muscles. The stepper is very easy to use and does not require special training or skills. It is quite compact and therefore does not take up much space in the room. Steppers come in different sizes, you just need to choose the option that fits the dimensions of your apartment. The operation of different devices also differs - choose one with a load for those muscles that you want to pump up.
Video
How to choose
Manufacturers offer a wide range of exercise machines with different characteristics. Before purchasing, you need to decide for what purpose the mini stepper will be used (weight loss, endurance training, muscle development of the lower or upper body, etc.). Based on this, a device with the most approximate configuration is selected.
Availability of expanders
Expanders are necessary so that you can develop not only your legs, but also your shoulder girdle. They are attached to the platform with special harnesses. During the training process, you can perform a variety of exercises with turning the torso, bending the body forward, etc.
Availability of handrails for Nordic walking
The simulator is compact, so the only option when it can be equipped with handrails is special holes in the platform for placing removable devices there. You can practice with or without them. Nordic walking is recognized as one of the best means for actively burning fat. In an hour of training you can get rid of 300-400 calories.
Weight Limit
This is one of the main characteristics of the simulator, which determines what load it is designed for. Mini steppers are equipped with a fairly simple mechanism, so they can usually support a user with a body weight of up to 120-130. If you need a larger limit, you should pay attention to professional models.
Additional options (calorie counter, heart rate monitor)
Tracking certain parameters helps make your workout more effective. Mini exercise machines have a display that displays information with indicators during exercise. They allow you to control the distance traveled, speed, number of steps taken.
Types of simulators
When choosing a stepper, you need to focus on its size. A small copy costs less than a standard one. It is perfect for budget-conscious people and those who have little space in their apartment. They are divided into:
Standard.
Full-fledged exercise machines with handrails or levers that help evenly distribute the load on the back muscles. Not suitable for small apartments. Often used in gyms;
Mini exercise machines.
Simplified steppers, which are devices with pedals. Essentially, this device is half of a regular stepper, which includes only the body and pedals. Sometimes an expander is sold complete with them, which adds stress to the back and arms. You can study on it while sitting on the couch in front of the TV. The ministepper will help save both space and money;
Classic.
Such simulators completely simulate climbing stairs. They come with dependent and independent pedal travel. The leg exerciser does not load the joints, but, on the contrary, removes excessive load from them;
Balancing.
Such devices have a more complex structure, because during exercise the platform moves, shifting the center of gravity. This forces more and more muscles to work (even the abs). It is much more difficult to practice on it than on the classic one, but the result is worth the effort. This device burns more calories than the classic one;
Rotary.
Such exercise machines are great for loading your back during exercise. Great for intense workout enthusiasts. The rotary stepper pumps the rhomboid, quadratus and trapezius muscles;
Hydraulic.
They create strong tension during exercise due to a special built-in screw, which also regulates the load.
Steppers also differ in their design. They are divided into folding, autonomous and professional. The latter type is usually used in gyms, it is large in size and durable. The second type of device can run on batteries, and therefore is great for use at home. Folding steppers are also small in size. Their only drawback is their low strength, so you won’t be able to train intensively on them.
Practical advice: If you do not have space in your apartment for a stepper, then you will have to purchase a not very reliable, but compact folding exercise machine. Another advantage of such a stepper is that it costs less than a standard one.
They also differ in their structure. There is a mechanical type, which is great for use at home, as well as an electromagnetic type, which is most often purchased for fitness centers and gyms. Mechanical steppers are designed quite simply, because their action is based on hydraulics. When a person presses on the pedal with one foot, the cylinder compresses, and when pressure is applied to the other, it expands. Electromagnetic devices, accordingly, are more complex, since they include console control, important functions and training programs.
Video
Rating of the best steppers for the home
Stepper DFC SC-S038B
Advantages:
- Compact.
- There is a calorie counter.
- There is a workout time counter.
- Stable.
Flaws:
- A number of users began to creak.
- After a long workout there is a smell of rubber.
Stepper DFC SC-S085
Advantages:
- Easy to move around the apartment.
- Takes up little space.
- Silent.
- The model is easy to assemble.
Flaws:
- The handrails are slightly loose.
- It squeaks for some users.
Stepper DFC SC-S085E
Advantages:
- Compact.
- Easy to move.
- There are handrails.
- Easy to assemble.
Flaws:
- There is little resistance at the handrails.
- Creaks.
Stepper DFC SC-S007F
Advantages:
- Sustainability.
- Compact size.
- Assembly reliability.
- Easy to use.
Flaws:
- No load adjustment.
- The pedometer is not working correctly.
Stepper DFC SC-S083
Advantages:
- Shows training results.
- Compact size.
- Silent.
- Lasting.
Flaws:
- No load adjustment.
Stepper Sport Elite GB-5112
Advantages:
- There is an expander for the hands.
- It is possible to adjust the step height.
- The workout results are displayed.
- Compact size
Flaws:
- Creaks.
- May ruin the floor - a mat or underlay is required.
Stepper DFC SC-S032Y
Advantages:
- High quality step counter.
- Compact size.
- Light weight.
- Easy to use.
Flaws:
- Light load.
- The load level is not regulated.
- Creaks.
- Small rotation angle.
Stepper Sport Elite GB-5115/008
Advantages:
- Durable construction.
- There are expanders for the hands.
- Easy to use.
- All necessary training data is displayed.
Flaws:
- Creaks.
- There is no independent pedal travel.
Stepper Indigo Super Twister IR101-5
Advantages:
- Acts on different muscle groups of the abs and legs.
- There is a training disc for training.
- Convenient mode for displaying training data.
Flaws:
- No heart rate measurement.
- There is no pedal pressure adjustment.
Stepper Sport Elite GB-5106/0722-03
Advantages:
- A mat is included.
- Good load on the legs.
- Compact.
- You can even do it with small children.
Flaws:
- Moves and unfolds during exercise.
- Some people complain about the counter not working.
- The smell and size of the rug.
Stepper Body Sculpture BS-803BLA-B EZ
Advantages:
- Relief surface.
- Availability of instructions.
- Compact size.
- Small price.
Flaws:
- It quickly becomes unusable with active use.
Stepper DFC SC-5901
Advantages:
- Presence of a cardiac sensor.
- Compact sizes.
- Withstands high weight.
- The load is adjustable.
- Stand for a glass of water.
Flaws:
- Errors in the operation of sensors for some users.
How is a stepper useful?
The stepper is useful for both weight loss and human health. Exercising on it improves metabolism and the condition of the body as a whole.
It has a positive effect on the body:
- Burning fat deposits;
- Strengthening different muscle groups: back, hips, buttocks, abs;
- Improving the functioning of the heart and blood vessels;
- Improving lung function, eliminating shortness of breath;
- Increased level of coordination;
- General improvement in well-being and strengthening of the immune system.
Stepper training is very useful, and not only for those who are losing weight. They strengthen the immune system and the body as a whole, and therefore it is difficult to overestimate their importance. In addition, exercising on a stepper not only helps you burn calories and burn fat, but also helps you define your muscles and make them more visible. Toned muscles will help you look more athletic and toned. Many doctors advise exercising on a stepper after suffering spinal injuries and bone fractures, as this helps to recover faster.
Benefits of using a stepper
Compactness is far from the only advantage of the stepper; users also highlight other advantages of using this small device:
- Easy to use.
- Strengthening the leg muscles.
- No possibility of injury.
- Absence of the shock load that usually occurs when running and even walking.
- Possibility of use not only as a weight loss exercise machine, but also for rehabilitation purposes.
With all this, this device has a low cost compared to many other simulators. Anyone can purchase it for their home or hall. However, if you decide to use a device for weight loss, then it is important to know approximately how many calories the stepper burns.
Contraindications
Before purchasing a stepper, it is advisable to consult a doctor (especially if you have chronic diseases). If your doctor allows you to exercise, then you can happily start exercising.
Video
Contraindications to training on a stepper are quite serious:
- Untreated sprains, dislocations and other similar injuries;
- Diseases of the cardiovascular system, kidneys, liver;
- Pregnancy in the second and third trimester;
- Arterial hypertension of the third degree;
- Acute form of diabetes (decompensated diabetes). For this type of disease, there is no treatment or it does not help.
Important! You should not exercise on the stepper during illness (cold, acute respiratory viral infection), especially at elevated body temperature. Take your time - as soon as you recover and your body gets stronger, you can resume classes. Elderly people should approach stepper training with caution; before starting classes, consultation with a specialist is necessary.
If you are not satisfied with the results of training on a stepper or the exercises bring you discomfort, re-read the instructions for its use. Often the effectiveness of devices depends on how correctly they are used.
Video
How many calories are spent on a stepper?
Exercising on a stepper burns a lot of calories, which in turn leads to the burning of excess fat reserves. If you exercise intensively, you can burn as much as 500 kcal in an hour! The amount of energy expended may vary depending on weight, fitness level, metabolic rate, and workout intensity. By practicing it for an hour a day, you will successfully lose weight or maintain weight by slightly increasing the caloric content of your diet. A stepper is an aerobic exercise machine that is aimed not at increasing muscle mass, but at burning subcutaneous fat. It also strengthens the heart muscle and blood vessels, and trains the lungs. A moderate intensity workout will allow you to burn 200-250 kcal in half an hour.
Important! Loads should be increased gradually. You shouldn’t work out for an hour on the first day of training - you won’t want to work out the next day due to overexertion. The ideal training regimen is 3 times a week. Between workouts there should be 1-2 days of rest so that the muscles have time to recover.
If there is no rest, the results from training will be much worse. In addition, such a shake-up is harmful to the body and health. The results from working out on a stepper depend on the degree of your effort. If you practice with the lightweight version, then do not expect quick results. It is best to include some exercises in your stepper training: squats, lunges, crunches and push-ups. You can also alternate exercises on the stepper with other cardio equipment. Train all muscle groups to burn maximum calories. For exercise at home, it is advisable to purchase an arm exercise machine. When losing weight, it is important to remember that exercise alone will not help you lose weight. An integrated approach is important - proper nutrition and sufficient sleep and rest.
Advice from trainers and nutritionists during exercise
Trainers and nutritionists recommend adhering to the following rules:
- You cannot limit your fluid intake so as not to provoke a change in water balance. Pure, unadulterated water is best.
- To maintain the required weight, you should be physically active (at least the amount of walking that prevails in everyday life).
- Cardio exercises should be accompanied by a set of strength exercises. Such conditions promote flexibility and the development of good coordination of movements. In order to lose weight, it is necessary to perform complex training.
- The daily diet should include all food groups: proteins, vegetable fats, carbohydrates, fruits and vegetables. It is important to focus more on fruits and vegetables.
- Do not take fat burners that contain guarana and caffeine. Given the current level of stress, such drinks can lead to nervous disorders and cardiovascular diseases.
- The shortest way to a slim figure is joint aerobic and strength exercises and a healthy diet.
If you want to exercise for the purpose of losing weight or strengthening muscles, 2 workouts per week is not enough. Only proper distribution of loads and a balanced diet will help achieve the desired result.
