Stair and elliptical machines
by Armand Tecco, M.Ed.

Step machines provide a cardiovascular workout by creating the motion of stair climbing without the jarring your body would experience on an actual flight of stairs. Because both feet stay on the machine's pedals -- pushing and lifting -- the workout is low impact (easy on the joints). Increasing or decreasing the stepping rate of the machine changes the intensity.

You can have a relatively new type of cardiovascular workout on elliptical step machines. They combine the movements of the stair machine with those of the treadmill to create a circular motion, similar to running and stair climbing at the same time. With your feet on the pedals, you move in either a forward or a backward motion. This low-impact activity provides a terrific workout, especially for the lower body.

Advantages

Both stair machines and elliptical machines are ideal for individuals who like the challenge of exercising on their own and want both a cardiovascular workout and a conditioner for the lower body. The machines offer a variety of training programs and resistance levels. They are fairly easy to use and are low impact for minimal stress to the joints. As weight-bearing activities, stair and elliptical machines also build muscle and bone, helping to prevent osteoporosis.

Disadvantages

Because these machines produce more fatigue in the leg muscles than other activities (such as walking), they may be too intense for de-conditioned individuals. Beginners may have difficulty mastering the proper form, while people who have hip or knee problems may experience some pain. The machines aren't accessible to everyone and are costly to purchase for home use. Another complaint is monotony, which may be overcome by positioning the machine in front of a television.

Where to participate

Most fitness centers provide stair and/or elliptical machines. They are also sold for use in the home and can be purchased from retail stores that sell fitness equipment.

Recommended equipment and attire

Stair and/or elliptical step machine -- Purchase for home use or join a health club that offers the machines.

Shoes -- Choose a quality pair of cross-trainers, which are shoes designed for a variety of activities and provide adequate support. Make sure they fit well and are flexible.

Clothing -- Wear comfortable clothing that will absorb perspiration, preferably cotton.

Exercise guidelines

Stair and elliptical machines

• Do not lean on the handrails, because you will be cheating yourself out of a good workout. Maintain good posture and only use the handrails for balance.
• Warm up slowly, gradually increasing the speed and intensity of the exercise.
• Don't try to do too much too soon. Start off at a lower level, and then increase your level once you feel comfortable.
• Cool down by gradually decreasing the speed and intensity for the last three to four minutes of the exercise. Finish with some stretching exercises, especially those that target the thigh and calf muscles.

Stair machines only

• Place the entire foot on the pedal and step in a comfortable fashion. Try to press through the heel. Placing pressure on the toes while on the stair machine can cause the feet to feel numb.
• Make sure shoes are tied, so as not to get shoestrings caught in the machine.
• Each step you take should be 8 to 12 inches apart, not too shallow or too deep.

Elliptical machines only

• Press through the ball of the foot on the forward motion and through the heel for the backward motion.
• Don't go too fast. If you want to work harder, it's better to increase the resistance of the machine than to quicken your pace. Try to keep the revolutions per minute between 50 and 60. A faster pace puts extra stress on the knees.

Glossary of terms

Dependent -- A particular motion of step machines where both the right and left steps are synchronized. As one step goes up, the other step automatically goes down, thereby creating a rhythmical pushing feel.

Independent -- A particular motion of step machines where the right and left steps act independently of each other, producing a floating feel to the movement.

Low impact -- Any activity that produces minimal stress on the joints of the lower body. Either one foot or both feet are always touching the ground or a pedal at all times during the activity.

RPMs -- Revolutions of the pedals per minute. Between 50 and 60 are recommended. Step height -- The range of motion that the step pedals can travel.

Disclaimer:
The information, including opinions and recommendations, contained in this website is for educational purposes only. Such information is not intended to be a substitute for professional medical advice, diagnosis or treatment. No one should act upon any information provided in this website without first seeking medical advice from a qualified medical physician.