The stepper is a fitness tool useful for those who want to slim down their thighs and buttocks, tone their muscles and burn calories. Let’s discover the best models.
Space-saving, compact and easy to use : the stepper is one of the most convenient fitness tools to keep at home to keep fit even when you don’t have time to go to the gym or do outdoor sports.
Its main purpose is to tone and slim the leg muscles, but that is not the only benefit of this type of training. In this article we give an overview of what the advantages of using a stepper are and we will discover how we should set up training to get maximum benefit from it.
- How is a stepper made?
- What is the stepper for?
- How do you use the stepper?
- How many minutes of steps to do per day?
- Does the stepper have contraindications?
- How much does a stepper cost?
How is a stepper made?
A stepper is a fitness tool that we find in the gym but there are also very compact home versions that can be used in the comfort of your own home. Its function is to simulate the movement of climbing stairs and, although there are many different models, the structure is essentially always the same.
- Pedals or oscillating platforms (more or less wide) where you will have to rest your feet during training.
- Resistance mechanism , which can be set to a more or less challenging level and which works the leg muscles. There is usually a knob to choose the desired resistance level.
- Handlebars , in the more structured models, or extendable handles, to help us maintain balance during training. Obviously the models with handlebars are bulkier and heavier.
- Screen or display , also present only in the more structured models. Some useful information such as time elapsed and calories burned are indicated here.
These are the basic elements of any stepper, which allow you to simulate the activity of climbing stairs.
What is the stepper for? Benefits and advantages
The stepper brings various benefits not only to the body but to health in general.
- It keeps the cardiovascular and respiratory systems healthy , like all aerobic activities.
- It involves a significant caloric expenditure so it is an excellent exercise for those who want to lose weight: in 30 minutes of training you can burn up to 250-300 calories (the actual consumption obviously varies from person to person).
- It tones the muscles of the lower limbs (particularly legs and buttocks) and, to a lesser extent, the abdominals (which are under stress and are contracted during movement).
If training with the stepper is carried out correctly and regularly, the first physical effects can be seen within a few weeks.
How do you use the stepper?
Using a stepper is quite simple: just place your feet on the pedals and start moving them up and down or sideways (some models actually have an oscillating movement). Your feet never leave the pedals, they will follow your movement.
During training, you always keep your posture standing and, if possible , well upright , not bent forward: the rhythm to be maintained should be as harmonious and fluid as possible, it is in fact defined as “floating”. Furthermore, it is important not to lean on the handlebar structure (if present): this would not only make the exercise less effective but would lead you to maintain an incorrect posture, with possible consequences in terms of muscle and joint disorders.
How many minutes of stepper training per day?
Training with the stepper should be regular and constant, if you want to obtain benefits and if you want to gradually increase the level of effort. The ideal would be to plan workouts lasting around 30 minutes 4 times a week , however if you are not trained or have never used this tool, start with even less time.
- 10-15 minutes of low intensity stepper 3 times a week.
- 20-25 minutes of low intensity stepper 4 times a week.
- 30 minutes of low intensity stepper 5 times a week.
Only then can you increase the intensity a little, then try to move at a faster pace and setting a higher resistance. Don’t rush to skip ahead : like all types of physical activity, the stepper also needs to be approached gradually if you don’t want to suffer from pain and fatigue. After a few weeks of training, you might even get to 60 minute sessions 3-4 times a week, but you’ll get there day after day!
Does the stepper have contraindications?
Indeed, despite its numerous benefits, the stepper may present some contraindications and is not suitable for everyone . In particular, it is not advisable to use this tool for anyone who is significantly overweight or obese, nor for anyone with serious cardiovascular, respiratory or joint problems . It is in fact an aerobic activity that can also reach high intensities, so an electrocardiogram is always recommended before starting to train.
Furthermore, it is best to avoid training with the stepper in case of fractures that are not yet completely healed or in case of tendinitis , because the problems could worsen. Finally, it is certainly not the right tool for those who have balance problems .
How much does a stepper cost?
The answer varies greatly based on the characteristics and structure of the model you choose. The most basic steppers , without handlebars, cost relatively little ( starting from around 40-50 euros ) while the more structured and technological ones can cost around 150-200 euros . In any case, compared to equipment such as exercise bikes and treadmills, it is undoubtedly a smaller investment and therefore ideal for those who are not in the habit of training at home or are only just starting.
The cost varies greatly depending on the structure: the cheapest models are those that have no handlebars or handles like the Everfit Step Up , which works with vertical movement and is equipped with large non-slip footrests.
The JK Fitness model 5030 , on the other hand, has a higher price because it has a very robust structure, a solid handlebar, an LCD display and 12 different training levels; furthermore, it is also foldable so it is not particularly bulky.
