A stepper simulates the movement of climbing stairs. The most basic version consists of two offset flat areas for the feet (one on the left and one on the right), which are moved up and down by stepping onto each footplate one after the other with the leg and buttock muscles. The continuous up and down movements works the lower body in particular. The training intensity can be changed with the step frequency.
Regular training on the stepper especially strengthens the muscles and connective tissue of the legs and buttocks. 15 minutes daily is usually enough to achieve visible results. In addition, intensive stepper exercises, combined with a conscious diet, improve endurance and boost calorie consumption.
Training helps you:
To begin training on the stepper, the soles of your feet should be flat on the footplates. During the movement, the left and right heels alternately lift off, keeping the balls of the foot in contact with the step surface. These alternating up and down movements generate a fluid movement. During training, always make sure your back is straight and your upper body is slightly bent forward.
Always start your stepper exercises with a little warm-up to prepare your body for the workout. Set the stepper to lowest resistance for the first few minutes.
Before you increase the intensity of your training, you should increase the duration. Only once you are able to step evenly and continuously for at least 25 minutes per training session, should you think about increasing the step resistance. We recommend starting with 2–3 sessions per week.
Long-term success will need your continued motivation. This is achieved best through fixed training times. As a result, the body begins to get used to the regular strain and adjust to it.
Choosing the right footwear for your training is very important. Use suitable footwear, as you would for jogging. Exercising in regular street shoes is not recommended.
Anyone who is able to walk up a flight of stairs can use a stepper. With the ability to increase intensity, the fitness equipment can be used by both beginners and advanced users.
A home stepper should above all have a sturdy construction and a non-slip footplate to provide a secure grip. A stepper with handrails or moving bars will add more safety and will help you maintain your balance.
Other criteria are:
You might want to get some more information or try out our range of steppers before making a definite decision – what better way than to visit one of our HAMMER Stores and have a look yourself or call one of our fitness experts for advice.