3 Incredible Benefits (And 3 Drawbacks) of StairMaster Workouts | StairMaster Pros & Cons

Have you ever looked at a flight or two of stairs and thought it would make for great exercise? Well, you’re right.
But don’t worry! You don’t have to run up and down stairs at your apartment complex while everyone’s staring at you.
You can just use the StairMaster at your local gym!
The StairMaster or stair machine is a popular cardio option that can burn a ton of calories, but is it the right choice for you? Let’s take a look at some StairMaster pros and cons.
(Thumbnail photo courtesy of StairMaster)
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PRO - A Great Calorie Burner
If your primary goal is to lose weight, then a StairMaster should definitely fit in your regimen.
Research indicates that people can burn anywhere between 180 and 260 calories in a low intensity, 30-minute session on a stair climber.
That's not half bad, and compares favorably to most cardio workouts like running and rowing.
You can burn more calories by making the stairs go at a faster pace. However, you want to work out at an intensity that’s comfortable for you. Start slow and work your way up to a quicker pace.
And remember that burning calories through exercise is only one element of weight loss, and needs to be accompanied by dietary changes in order for you to see results.
CON - Potential for Back Issues
Working out on a StairMaster may not be recommended for those suffering from chronic back problems.
The reason for this is that there is a tendency for people to slouch on a stair stepper as they become more and more fatigued.
The key here is to be aware of what you’re doing with your body. In fact, if you can remind yourself to stand up straight, a stair stepper is great for actually improving posture.
But long sessions with poor form can be a recipe for disaster.
PRO - A Muscle Strengthener
The StairMaster is more than just a cardio workout. It also targets and strengthens several muscle groups while challenging your heart and lungs, including your:
Calves
Glutes
Hamstrings
And Quadriceps
You won't get bulging thighs just from using the stair machine (you'll need heavy weight training to achieve that), but you can develop a really strong and athletic lower body this way.
A StairMaster also gives your core muscles an excellent workout as your abs work to stabilize your upper body.
CON - Not an Upper Body Workout
Climbing stairs is great for your legs. However, the same can’t necessarily be said for your arms, chest, shoulders, and back.
Sure, if you forgo hanging onto the side rails, you'll be forced to pump your arms and get them moving.
But you'll hardly find stair-climbing to be an exhaustive upper body exercise.
The StairMaster is great for your core, legs, and conditioning... but if you want to work your upper body (which you should), you'll need to incorporate weight training, yoga, the elliptical, or another form of exercise.
PRO - A Low Impact Workout
If you have knee or other joint issues, then you may be limited in how you can work out.
Treadmills are often ill-advised for these kinds of health problems because your legs and knees take a beating while on the machine.
This is where a stair stepper shines. Climbing up stairs places far less stress on your joints, making it a great workout for people who suffer from knee pain or just want to protect themselves from injury.
However, StairMasters are still higher-impact than ellipticals and rowing machines, so bear that in mind.
CON - A Steep Learning Curve
The stair machine is probably the most challenging of all the cardio machines you’ll find at the gym. Chances are that your first time on the machine, you may only be able to use it for 10 minutes or even less. That makes it an intimidating pick for a total beginner.
But don’t give up.
It’s an incredibly rewarding exercise. You just need to stick with it. You’re likely not going to become a stair climbing master the first week or even the first month, however the long term benefits are well worth the effort.
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The stair machines at the gym usually aren't crowded, but that doesn't mean they aren't a good way to exercise. Quite the contrary!
If you're looking for a huge and efficient calorie burn, a conditioning workout, and a bit of lower body strength, you'd be hard pressed to do much better than a stair stepper.
If you’re a newbie, consider building up your fitness on a treadmill or with walks and runs outside before attempting the stair machine. And even then, you'll want to incorporate some upper body work in, as well, for the best results.
After a few months of consistent work on the StairMaster, you won’t believe how far you’ve come!

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