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Beginner's Workout for Stair Steppers

By Michael Jones

Stair steppers are a fun and easy way to burn calories while toning your body. Even though there are many different types of stair-stepping machines, they all offer similar workouts. You can adjust the difficulty of each step, the steepness and the speed at which you are stepping. You want to start easy and eventually work your way to the top. Make sure you stretch well and follow the proper form while stepping and you will get a full workout every time.

Stretch Well

Stretch your legs before you begin the stair stepper. Failing to do so could result in cramps and will hinder your workout. Make sure you loosen your glutes, calves and hamstrings. Wall lunges and toe pulls are efficient for calf stretching. Bending over and touching your toes will help stretch your hamstrings. If you are comfortable with your own stretches, feel free to do them. It does not matter how you stretch, just make sure you do it.

Guidelines to Follow

If you do not use proper form with the stepper, then you will not get much of a workout. The most important thing to remember is to make sure you do not lean your arms onto the machine. Use your arms as a guide. All your weight should be centered on your legs. With your weight centered on your legs, make sure your feet are flat on the surfaces. If you are on your toes, you will only work out your calf muscles. When you are stepping, make sure to keep your back straight, and never push the step all the way down or allow it to come all the way up. About 6 to 8 inches ensures a full stride and makes sure you work all the major muscles.

Workout Program

A good beginner workout should last about 30 minutes a day. Start stepping at the lowest intensity available for about 10 minutes. Do not step too quickly. Go at a slow and steady pace. After 10 minutes, make sure your muscles are not getting too tight or cramped up and hydrate yourself with some water. You can now move up one intensity level, but continue to step at the same speed. After another 10 minutes, return to the lowest intensity for another 10 minutes. Do this every other day for a week. The first time you start, your legs will be sore, but after you get the hang of it, it will be easier. Try to raise the steepness of your steps every week and work your way up to the steepest intensity. This will burn calories and tone your legs, back and glutes at the same time.

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