In the gym, there are many kinds of fitness equipment, among which stair machines are one kind. Many people are familiar with them, and there are many benefits of stair machines. If you use stair machines frequently, there are some things to pay attention to. . So, what is the most correct way to use the gym stair machine? Let’s learn about the stair machine together!
How to use the stair machine in the gym
1. At the beginning, stand on the stair machine and select the required option on the menu. Most stair climbers have a manual setting, or you can choose a program to run on. Typically, you can enter your age and weight to estimate the number of calories burned during exercise.
2. Move the legs up and down according to the prescribed rhythm, and drive the foot pedal downward, but do not go all the way down to the ground. It is recommended that you keep your grip on the handles to avoid falling. The handlebars can be used to monitor your heart rate to help you stay at the right intensity.
3. Stair climbers are easy to use, help prevent cardiovascular disease, and usually have less impact than jogging outdoors. They are generally harder than other cardio machines. A 68kg person can burn more than 300 calories in half an hour, about 175 calories by walking.
Benefits of the stair machine
1. Effective weight loss at low speeds
Fitness users use the stair machine at an incline angle of 16% and a speed of 3 miles per hour. When exercising at an intensity of 6 miles per hour, the training effect of a platform treadmill can be achieved. This shows that exercisers on the stair machine can effectively increase the heart rate to achieve fat consumption without increasing the speed. When a user uses a treadmill to exercise and wants to achieve ideal weight loss conditions, the user needs to run on the treadmill at a high speed for a long time to achieve this.
2. Dual exercise
p>When a bodybuilder exercises on a stair machine with a slope of more than 15 degrees, the proportion of muscle cell tissue mobilized to participate in the activity will increase to 75%, while on a platform treadmill, this figure is only about 20%. This means that exercisers can complete dual exercises of the cardiovascular system and muscular system at the same time on the same machine. This means that when users use the stair machine to exercise, when the slope reaches more than 15 degrees, it will be able to effectively produce good exercise effects on the gluteus maximus, hamstring muscles, and calf muscles, thereby achieving slimming and shaping. Body, butt lift and other effects. And the continuous mountaineering activities, although at a low speed, still maintain an effective heart rate intensity at a slow speed, ensuring cardiovascular exercise.Refining.
3. Higher energy consumption
When exercisers exercise on a stair machine with a slope of 16 degrees and a speed of 2 miles per hour, they consume 360 kcal per hour. It is a platform Three times the calories burned by a treadmill in the same period of time. Moreover, even if exercisers walk at low speed on the stair machine, they can effectively mobilize the aerobic functional system, provide strong support to cardiovascular and muscle active tissues, and accelerate body fat consumption. When users exercise on a treadmill at a low speed, what we consume is actually the carbohydrates stored in our body, not the fat in our body. If we want to achieve the conditions of consuming fat, we need a long time. running at high speed. However, when using the stair machine, we only need to increase the slope to ensure that when we stand on the running belt, we consume fat instead of pre-stored carbohydrates in the body. In this way, a weight loss plan that is difficult to achieve using a treadmill at low speed can be easily completed using a stair machine.
4. Reduce sports injuries
When we climb outdoors, we actually move our bodies to the top of the mountain. The movements are the same when we look at stair machines or outdoor hillside exercises. In fact, the movements of outdoor climbers are proactive. A lot of energy is converted into potential energy consumption through the lower limbs. The legs bear a greater weight and are easier to Causes short-term fatigue and leg stiffness and thickening. However, the movement of people using the stair robot is passive, and more of the whole body is involved in the movement. Experiments have shown that with the same amount of energy consumed, users can walk one-third longer on a stair climber than in actual outdoor climbing, and the user will feel much more relaxed.