When it comes to achieving your fitness goals, the StairMaster can be a powerful tool! For a lot of people, it has even taken a permanent spot in their routine.
Mimicking the motion of climbing stairs, this machine targets mostly your lower body. This can make it a great compliment to any goal that includes both strength and endurance.
Another beauty of the StairMaster is the fact that it's low-impact. At the same time though, the workouts can get intense!
But as someone in pursuit of fitness goals, you may be wondering ... What are the benefits of StairMaster workouts? That's what I'll cover with you today.
First, if you aren't familiar with the StairMaster, let's get you acquainted!
What is the StairMaster?
The StairMaster is an exercise machine that imitates the motion of climbing stairs. Unlike an actual staircase though, the StairMaster has rotating steps. In a way, it functions like a vertical treadmill.
You can also adjust the speed, workout duration, and more for different intensities.
When I first added the StairMaster to my warm-up routine, I was surprised by how difficult it was. All my clients will tell you the same thing too.
The StairMaster is a continuous and rigorous workout.
But, what are the benefits of adding the StairMaster to your workouts?
9 StairMaster Benefits
Below are nine key StairMaster benefits. You'll learn how this machine can transform your workouts and help you earn great results!
StairMaster Benefits: Cardiovascular Health
The StairMaster is a cardio-heavy exercise. Obviously, with cardiovascular exercise, one major benefit can be improved cardiovascular health.
Using the StairMaster regularly elevates your heart rate. As you climb, your body works harder to pump blood and oxygen to your muscles. This in turn can help strengthen your heart and improve overall cardiovascular health.
StairMaster Benefits: Efficient Calorie Burning
One of the most effective ways to burn calories is through high-intensity workouts. Well, I would definitely place the StairMaster in that category!
The continuous stepping motion engages large muscle groups. This can help your body burn a significant amount of calories. For this reason and more, the StairMaster can be great for those with a weight loss goal.
StairMaster Benefits: Strengthen Major Muscles
As I mentioned earlier, the StairMaster is great at targeting the leg muscles. This can include everything from your quadriceps to your hamstrings, glutes, and more.
Each step requires these muscles to work hard, which could lead to muscle growth and strength. Over time, this could help support more defined and powerful leg muscles.
Because this movement falls into the strength endurance category though ... No, it won't build muscle in your legs like weight lifting will. However, the StairMaster could still help support these muscular adaptations in your legs.
StairMaster Benefits: Bone Health
Weight-bearing exercises can be helpful for improving bone density. The impact of stepping can help stimulate bone growth and skeletal strength.
By using the StairMaster regularly, you could get some of these benefits as well. It could even contribute to better bone health, reducing the risk of osteoporosis and fractures as you age (1).
StairMaster Benefits: Balance and Coordination
Using the StairMaster requires coordination and balance to maintain a steady pace.
Looking back to the first time I used the StairMaster, I remember having to hold the sides to keep my balance. As time went on, I could use it without needing balance support and felt much more comfortable. Many of my clients have the same experience at first.
This ongoing movement challenges your body to stabilize itself. This could help improve overall balance and coordination as a result. Long-term, this could reduce the risk of falls and injuries.
StairMaster Benefits: Low-Impact
Despite its intensity, the StairMaster is still a low-impact workout. This just means it's a lot easier on your joints.
Unlike running and similar activities, the StairMaster minimizes stress on the knees, hips, and ankles. This can make it an ideal option for anyone looking to avoid higher-impact exercises.
StairMaster Benefits: Better Mood
We all know exercise is associated with better mood and lower stress levels. Well, the StairMaster is certainly no exception.
The release of endorphins could help reduce stress and anxiety. Plus, nothing quite beats that sense of accomplishment when you finish your StairMaster workout ... It's quite the task!
StairMaster Benefits: Versatile
The StairMaster offers a variety of workout options to keep your routine challenging.
You can adjust the speed on the machine and the duration of the workout to create different intensity levels. This could be anything from steady-state cardio to high-intensity interval training.
I often have clients do their HIIT (High-Intensity Interval Training) on the StairMaster. This versatility ensures that you can continuously progress and keep your workouts engaging.
StairMaster Benefits: Promote Good Posture
Believe it or not, the StairMaster could be helpful for improving posture too. As you climb, you have to keep your core tight and engaged. This can help strengthen your abdominal muscles and back muscles.
Over time, this could contribute to better alignment and posture in daily life. This supports not only the back but can also prevent neck and shoulder strain.
I’ve noticed this personally. It’s a great opportunity to actively work on improving posture during your workout.
Using the StairMaster
Now that you know the benefits that StairMaster machines can offer, how do you use a StairMaster? Because the truth is, these benefits can only be possible if you do the exercise the right way!
Even if you’re completely new to using a StairMaster, it’s pretty easy to get used to. Here are the basic steps you need to take to use the StairMaster effectively:
1. Step On
Like any machine at the gym, you'll have to get on it and get in position. Step up to the top where the settings and display screen are located.
2. Grab The Bars/Handles Out to the Sides
Make sure that you hold the handles on either side of your body. They aren’t meant to support your entire body weight, but they can provide some stability for safety. This can be important as you get yourself used to the StairMaster. When you're comfortable, you can push yourself a little extra and go hands-free!
3. Select Your Speed & Resistance
The machine should have a display that allows you to start the workout, increase the speed, and more. Get the workout started and get moving. You should feel it in your glutes, hamstrings, quads, and calves.
4. Get Stepping - The Right Way
Make sure to stay alert and focused on maintaining good posture. Trust me - You don't want to put undue pressure on your lower back. Keep your chest high and shoulders pulled down and back. Also, try to press through your entire foot. This distributes more work to your butt and thighs so your calves aren't left doing the heavy lifting.
Workouts You Can Try on The StairMaster
Using the StairMaster really isn't rocket science. All you have to do is turn the machine on and start climbing! But, what kind of workouts can you do on a StairMaster? Are you just limited to walking upward at a consistent or varied pace?
No, you are not! In fact, there are a lot of different ways you can switch it up. For example, you can try:
• Interval Training: You can use HIIT in your StairMaster routine. Alternate between 1-2 minutes of fast-paced stepping and 1-2 minutes of slower stepping. This not only keeps your workout engaging but can also burn more calories.
• Side Steps: Mix up your workout by stepping sideways. This targets different muscle groups, particularly the inner and outer thighs. This can also be an alternative way to challenge your balance and coordination. Start by holding the rails for stability, and as you get more comfortable, try to go hands-free.
• Backward Stepping: Carefully stepping backward can add a new dimension to your workout. This movement emphasizes your glutes and hamstrings. It can also help improve your balance and agility. Make sure to start slowly and use the handrails for support until you’re comfortable with the motion.
• Weighted Workout: To increase the intensity, consider using dumbbells or a weighted vest. This adds resistance, making your muscles work harder and increasing overall calorie burn. Just be cautious with added weights to ensure you maintain proper form and avoid strain.
Reaching Your Goals with The StairMaster
The StairMaster is an awesome piece of equipment you can use to bring a new challenge to your routine. I know it has served me in a number of ways along my fitness journey.
With its ability to improve cardiovascular health, burn calories efficiently, and strengthen the muscles of your legs ... The StairMaster makes for an excellent, low-impact exercise.
Sure, the StairMaster benefits could make a difference for you. At the same time though, earning the best results takes more than just exercise.
Reaching your goals and making progress long-term also requires a good nutrition plan. This is where I find most people struggle.
Don't get me wrong, a lot of people know how to eat well. However, there is a difference between eating "healthy" and eating effectively to reach a specific health or fitness goal. If you aren't sure where to get started, that happens to be another area we can help in!
At 1st Phorm, our mission is to help real people earn real and long-term results. That's why we designed the ultimate all-in-one tool to help you reach your goals called the 1st Phorm App.
Inside the app, you'll get access to:
• A certified personal trainer and nutrition coach (sometimes a dietitian) to coach you every day in the app
• A custom nutrition plan and an easy way to log your food to stay on track
• 5x per week live streams about nutrition, training, and supplementation
• A full library of workout programs catered to your goals
• Activity and step-counting software
• Progress tracking and body metrics to make sure you get the results you're after
...and so much more! Ready to get started earning the best results possible? Download the 1st Phorm App today!
If there's anything we can do to help in the meantime, don't hesitate to reach out!
We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri. Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com any day from 6 AM to 10 PM Central.
References:
(1) Benedetti, M. G., Furlini, G., Zati, A., & Mauro, G. L. (2018). The effectiveness of physical exercise on bone density in osteoporotic patients. Biomed Research International, 2018, Article 4840531. https://doi.org/10.1155/2018/4840531.
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