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Stair climbing
The stairclimbing machine at the gym gives you the challenge of hiking up real stairs without the impact and pressure on your knees.
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the workout
Most stairclimbers have two footplates to stand on and handrails to hold onto as you alternate pressing one foot down as you pick the other one up. There are also rolling staircases, which are a cross between a staircase and a treadmill. Most people think stairclimbers intended for home use aren’t as high in quality as the ones you find in the gym.
upside
You’ll burn more calories and strengthen your bones, since this activity is weight-bearing (you have to support your weight while you do it). Stair climbing has less of a jarring impact on your joints than if you were climbing real stairs. Using a stairclimber strengthens your legs for the actual stair climbing you do each day.
downside
Stepping on a stairclimber takes practice, and you may feel a bit clumsy at first. Some people complain of mild knee, hip or lower back pain while climbing. Improper technique such as leaning too far forward, short stepping or stepping too quickly may be the cause.
the pros say
Proper stairclimbing technique is key to preventing pain and to burn the maximum number of calories. Try these tips:
- Choose a comfortable stepping pace.
- Take smallish steps.
- Stand up tall with your hands resting lightly on the handrails. Remember, they are there to provide balance, not to rest your weight on.
requirements
Gear: the machine itself. Keep a towel and a bottle of water within easy reach.
Instruction/Facilities: you’ll find stairclimbers at most gyms since they are one of the most popular pieces of cardiovascular equipment.
Time: 20-60 minutes.
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