Walking in its various manifestations (walking, at an accelerated pace, up the stairs) is the most accessible and oldest form of physical activity. It is shown to people of all ages. According to reviews, the stepper can perfectly replace the specified training at home or in the gym. What benefits the device in question brings, and how safe it is, we will consider further.
Short description
The stepper simulator works on the principle of performing successive steps on the pedals of the lever structure. This is a kind of imitation of moving up the stairs. The device of this sports equipment may include a mechanical or electromagnetic load mechanism. Also, shells differ among themselves in a dependent or independent course, design, size and a set of options. The main task of the simulator is to strengthen the muscles of the legs and buttocks. In addition, when performing complex exercises, other muscle groups are included in the work.
Varieties
Below are the types of steppers, reviews of which are mostly positive:
- The classic version. It is used to work out the gluteal muscles and lower extremities. If you train with dumbbells on such cardiovascular machines, you can easily pump the upper body and arms.
- The rotary stepper is equipped with a rotating handle, which serves to rotate the housing at the time of the exercise. This allows you to effectively work out your back, abdominal muscles and form a beautiful waist.
- The balancing modification makes it possible to develop coordination, thanks to the constant movement of the center of gravity from one to the other leg.
- The elliptical trainer combines the functions of a “shagovik”, an exercise bike and a treadmill, it allows you to develop almost all the muscles of the body.
- Mini steppers are smaller analogs of classic variations.
- Options with expanders include rubber tows in their design, contributing to the development of the upper part of the body.
- Children's modifications are also popular.
Training recommendations
To start classes on the sports simulator in question should be with 10-minute exercises of low intensity. Before starting a workout, you should warm up well, and in the process - control your heart rate. After getting used to the initial load, you can increase the duration of classes. According to reviews, a stepper, or rather exercises on it, give an effect in a month (it’s enough to do 15-20 minutes a day).
For weight loss, the recommended duration of training on a sports apparatus is at least forty minutes. Pulse - about 100 beats for beginners and up to 130 - for users with average training. As a result of the exercise, the rule of 25 minutes works. During this period, blood sugar is consumed, and then the process of burning fat deposits is started. The frequency of classes should be at least three times a week, the intensity of the load depends on the experience and individual abilities of the athlete. Those who want to get rid of extra pounds, it is better to train in the morning. It is worth noting that in half an hour of classes on the specified simulator, you can burn up to 250 kilocalories.
Benefits for the cardiovascular system
Stepper, and reviews about him additionally prove this, belongs to the group of cardiovascular machines. This fact suggests that classes on it allow you to increase the blood supply to the heart muscle, strengthen the walls of blood vessels and the respiratory system as a whole. To stimulate the work of the heart, experts recommend doing no more than 15 minutes at the upper limit of the pulse.
During training, the heart rate should be monitored. If the device is not equipped with a special sensor, you can calculate the information using an elementary formula: age is taken away from 220, and then the result is multiplied by 85 (upper value) or 65 percent (lower limit). In the case of an underestimated value, the result of classes will be zero, and if the parameter is exceeded, an overload of the body is observed.
Fighting cellulite and increasing muscle tone
The hateful “orange peel” with regular exercises on the simulator-stepper will steadily melt. This is due to increased blood circulation in problem areas of the lower body. The effect can be enhanced by combining exercises with cosmetic procedures and wearing special neoprene clothing.
Intense blood circulation helps to remove toxins and toxins, as well as smooth the surface of the skin. Also, training on the apparatus will put in order the tone of the muscles of the calves, ankle, hips, buttocks. If the simulator is equipped with additional devices in the form of rotary arms and a balancing mechanism, it is possible to study almost all muscle groups of the body.
Improved coordination and stamina
Stepper (Nordic walking) allows you to increase the coordinated activity of the muscles of the body without critical loads. Best of all, balancing or lateral modifications are suitable for this purpose. Exercises on the projectile in question provide an opportunity to develop endurance and strength. This is especially true for people with a sedentary lifestyle.
Steppers for the home are a means of getting rid of problems with joints, bones and internal organs. Classes on simulators are also relevant for children who spend a lot of time sitting at lessons or on a computer. This is important because movement is the main stimulator of growth and general body formation. Classes on the stepper are recommended to start no earlier than four years.
Body shaping and strengthening immunity
Constant motor activity stimulates metabolic processes in the body, providing a uniform and full physiological load. This is also true for diseases of the bone apparatus and post-traumatic recovery.
Long natural steps on the stepper (Nordic walking) improve blood circulation in the pelvic area, abdominal cavity and limbs. Classes can strengthen the general state of immunity, serve as a prevention of constipation, prostate diseases and gynecological problems.
Exercises on the specified simulator allow you to tighten your flabby muscles, configure your waist, and get a slim silhouette. Consider the characteristics of the device on the example of one of the most popular brands of sports equipment.
Stepper gambit
This treadmill has a stable frame and anti-slip pedals. This ensures safety during training. The process of doing the exercises is to press the pedals with your feet, hold the projectile arms. The handles can be adjusted vertically and horizontally, which makes it possible to guarantee maximum control of the position of the body during exercise.
The Gambit stepper offers maximum comfort. At home, you can engage in your favorite music with your chosen intensity, performing not only steps, but also twisting and revolving. This makes it possible to work out the muscles of the abs, legs, buttocks, back and arms. The device is equipped with a regulator of loads and range of motion.
Characteristics and reviews
Consider the main parameters of steppers for the house of the above brand:
- There is a function for adjusting the height of the pedals.
- Anti-slip coating on work surfaces.
- Permissible user weight is not more than 100 kilograms.
- The power source is an LR-44 type battery cell.
- Unit weight - 8.95 kg.
In reviews of the Gambit stepper, users indicate the following benefits:
- Compactness.
- Effective in developing muscle and losing weight.
- Practicality.
- The presence of a heart rate controller.
- Multifunctionality.
Cons include the rather high cost of the device and the weight limit.
Possible contraindications
Given that walking is natural for almost any person, the stepper does not cause much concern. It seems that it is absolutely safe. However, this is not quite true. Training on the simulator requires some effort, which requires specialist advice.
It is not recommended to engage in this sports equipment in the following cases:
- In the presence of untreated injuries, including fractures, dislocations and sprains.
- The presence of diseases of the joints and spine in serious stages.
- After a stroke or heart attack.
- If there are chronic diseases of the kidneys, liver, or respiratory system.
- With late pregnancy.
- Diabetes mellitus and hypertension during exacerbation.
- Colds accompanied by fever.
To summarize
Rotary stepper and its varieties allow you to lead an active lifestyle using the simulator at home. A sports equipment will not only allow you to keep fit, but will also contribute to weight loss. When choosing, consider the recommendations of experts and user reviews. They will help you determine the choice of brand and the availability of options for the purchased device. The effectiveness of training depends largely on the correct and regular use of the simulator, desire and safety measures.