Gyms typically have a variety of exercise machines that you can use to lose weight. Among these machines is the stair stepper, also known as the stair climber. This machine helps you simulate the action of walking up a set of stairs, all while burning calories to lead to weight loss. A 20-minute workout on the stair stepper won't shed a noticeable amount of weight, but if you perform this exercise regularly, get ready to bid farewell to some extra pounds.
1. Losing Weight
Working out regularly is a simple method of losing weight, but the average workout won't lead to results that you'll see immediately when you step on a scale. Rather, repeated workouts can burn enough calories to help you lose weight over time. Dietitian Juliette Kellow advises setting a weight-loss goal of up to 2 pounds per week. Given that it's reasonable to lose 2 pounds in a week, a 20-minute stepping workout will only contribute to a fraction of that weight loss.
2. Calories Burned on a Stair Stepper
The calories you'll burn while using the stair stepper for 20 minutes depend mostly on your weight. HealthStatus reports a person who weighs 155 pounds will burn 164 calories during the 20-minute workout, while someone who weighs 185 pounds will burn 196 calories during the same workout. If you only have 20 minutes for a workout, keep the tempo of your stepping as elevated as possible to burn as many calories as you can.
3. Workout Considerations
Using the stair stepper for 20 minutes is better than remaining sedentary, but unless you commit to working out for a longer duration, you're unlikely to see the weight loss you want. Getting 300 minutes of moderate-intensity aerobic exercise per week is an effective way to progress on your weight-loss mission. If 300 minutes on the stair stepper sounds like a drag, complement your stepping workout with other aerobic exercises, such as jogging and step aerobics.
4. Stepping Workout
Whether you use a stair stepper at the gym or decide to purchase a machine to use at home, familiarize yourself with the machine's functions before your first workout. When you're ready to get moving, step onto the machine and begin your workout at a slow pace. Maintain an upright posture during the workout and avoid the temptation of leaning heavily on the machine's handrails, since doing so reduces the rate at which you burn calories. At the end of your workout, reduce your speed gradually until you're able to safely step off the machine.
- WeightLossResources.co.uk: How to Set a Weight Loss Goal
- HealthStatus: Calorie Burn Calculator
- Centers for Disease Control and Prevention: How Much Physical Activity Do Adults Need?
- American College of Sports Medicine: Selecting and Effectively Using a Stair Stepper/Stair Climber
- Shape: How (In)Accurate Are Calorie Counters at the Gym?
- Stockbyte/Stockbyte/Getty Images