How many calories are burned on a stepper and does it help you lose weight?

Does a stepper help you lose weight?

“The stepper is a simulator that improves the functioning of the cardiovascular and respiratory systems,” says Andrey Ushakov, gym coordinator at the ALEX FITNESS “Filion” fitness club .
“Naturally, when we exercise, we spend calories, and we will lose weight if we can spend more than we consume.” As always, the main goal is to not eat back everything you burned during your workout! A pleasant bonus is the relatively low risk of injury compared to running, jumping and even step aerobics. Although the latter is similar in the biomechanics of movements, there you constantly raise your legs above the support. On the simulator, the feet do not come off the pedals. “When exercising on a stepper, there is no shock load on the joints, which protects both the joints themselves and the spine,” notes Olga Novikova, fitness trainer, winner of the first Russian Aerofitness Championship, founder of the “Your Fitness-33” fitness room and fitness school “ Fitness likbez" .
“It is unique in that it combines cardio exercise and active work of the muscles of the legs and buttocks, making them slimmer, toned and sculpted.”

What brand of stepper is better to choose?

More and more brands are producing exercise equipment for home and professional use. In order to avoid encountering low-quality goods or counterfeits, it is worth knowing the features of popular companies, their focus and exclusive solutions.

• Horizon is a brand that is a branch of the large organization Johnson Health Tech Co., Ltd. The factories are based in Taiwan, where a multi-stage testing and production system has been developed. Their sports equipment has received award titles more than once.
• Spirit is a manufacturer of sports cardio and strength equipment of various classes. The main production is located in Taiwan, but some parts are developed in Europe and the USA. Before being exported, goods are tested for strength and awarded with quality certificates.
• HouseFit is a Taiwanese company that has been exporting its products to Russia since 1995. Their top priority is to bring accessible sports into the home. Therefore, their exercise machines are highly ergonomic for use and storage. In addition to the main assortment, you can find accessories in the catalog: swimming goggles, tennis rackets and more.
• DFC is a supplier community dedicated to selecting and delivering sports and entertainment equipment. Over the entire period of work, the managers launched their production in Taiwan, China, and Malaysia. So, they achieved high quality at a low price.
• Body Sculpture is one of the oldest Taiwanese brands, having started its work in 1965. Having become a global brand, its range has increased significantly. Today, product categories are divided not only by type of use, but also by age segment. This allows even the adult generation to remain active.
• Starfit is an Australian brand that was purchased by Russia in 2021. In 2 years they gave a new round of production. At the same time, engineers pay attention to the anatomical and biomechanical characteristics of the country's inhabitants. Functionality and ergonomics are confirmed by an extended warranty.
• Torneo is an Italian brand that develops reliable designs while maintaining affordable prices. Since 1999, they have been producing home sports equipment and accessories.
• Sport Elite is an offshoot of the Eurosport brand. The main emphasis is on safe home use. Since 2021, engineers have released a unique line of semi-professional home exercise equipment.
• GymBit is a company that produces home exercise equipment in the low price segment. Some categories are equipped with myostimulation or innovative design for faster results. Their devices are often found in online and TV stores.
• Stingray is a brand operating since 1994 in Taiwan. They comply with international quality standards, so their products are found in fitness centers, gyms and even children's and youth schools.

Is it possible to build up leg muscles using a stepper?

This question arises for many, since the next day after training the quadriceps (the large muscle of the front surface of the thigh) and buttocks often hurt.

“Exercising on cardio equipment, first of all, benefits the cardiorespiratory system and also helps burn calories,” Andrey Ushakov is convinced. “And while it’s true that you can put a lot of stress on your legs on the stepper, I wouldn’t consider it a strength workout for your lower body muscles.” Of course, when you don’t walk much, the leg muscles atrophy; when you start training, they return to the biological norm. And plus, they become more noticeable, because fat disappears from them. However, cyclic training will not allow you to seriously build muscle.

At the same time, using various coaching techniques, you can distribute the load differently between muscle groups. For example, by emphatically extending your lower leg, you put more stress on your quadriceps. And by bending your body forward and focusing on hip extension with an emphasis on the heel, more actively engage the buttocks and muscles of the back of the thigh.

How to exercise on a stepper for weight loss?

Stepper is a safe cardio exercise machine. But there are rules, compliance with which will ensure comfortable classes. Also, these rules will help you achieve results in a short time.

Basic Rules

• Before training at home, you need to ventilate the room. Creating a draft during exercise is harmful to health - during cardio exercise, sweat is released profusely. Air conditioning maintains a comfortable temperature in the gym.
• There should be an hour to two hours between the last meal and class. Immediately after exercise, the abdominal muscles are tense, and it will be difficult for them to digest food. Therefore, you will be able to eat in 30 minutes. The snack should include proteins and complex carbohydrates: fruits, cereals, cottage cheese.
• Medicines should be taken at least 2 hours before training.
• It is important to take into account the characteristics of the body. Each person has their own hours of maximum activity. This is the time to exercise. But no later than 2 hours before lights out.
• Start training for 10–15 minutes at an intensity slightly higher than comfortable. Then increase the time to 50 – 60 minutes. The load depends on the expected result and is selected individually.
• All exercises begin with a warm-up. The body, including the neck and wrists, should be warmed up. Particular attention will have to be paid to the knees and feet. Warm-up lasts 7 – 10 minutes.
• We must not forget about proper breathing. It must be deep. If your breaths become too frequent and there is not enough oxygen, you need to reduce the intensity of your steps. Oxygen starvation does not benefit the body.
• You need to monitor your pulse. This can be done using the built-in console on electromagnetic steppers, or special fitness bracelets. The maximum age-related heart rate is calculated using the formula: MEP = 220 – age

Body position while walking

• The head is held straight, without tilting;
• The back is straight, the lower back can be bent (if there are handrails or levers);
• The knees do not straighten completely - this will protect them from injury;
• The feet are not parallel, the heels are slightly shifted towards each other, the toes are apart.
• The knees don't come together.

You need to complete the workout by gradually reducing the load. The pulse should return to normal (up to 146 beats per minute).

For a cool down, stretching without dynamics is suitable. In 15 - 20 minutes you can stretch the muscles of your legs and back, which will allow them to quickly recover and not hurt the next day.

A sports doctor will help you choose the optimal program, effectively combat problem areas and create a diet. If there is an opportunity to come to see him, you should take it.

What type of device should I choose?

Steppers can be electromagnetic, powered by electricity, or mechanical (hydraulic). The first ones have a smooth pedal stroke, you can change the load, they show data on heart rate, number of steps and calories... The disadvantages are their large size and high price.

Mechanical steppers require a minimum of space, are relatively inexpensive, and that’s where their advantages end. Intermittent pedal travel, inability to change resistance, no information other than a mechanical step counter - it seems more interesting to walk down the street.

“I would divide steppers into professional ones, which are used in gyms, and home ones,” says Andrey Ushakov. — Professional ones, of course, are much more expensive, but more durable and much more convenient than their home counterparts. Most households are focused primarily on the minimum space in the room that they will occupy and low cost.”

Based on this, simulators can be divided into full-length, folding and mini-steppers. The first ones are large, stable, with fixed or movable handrails, and expensive. Folding devices are more compact, the handrails can be removed from them, but they last less. Mini-steppers are compact foot pedals without handrails, sometimes equipped with expanders.

Safety regulations

You need to approach training on a stepper very carefully if you have problems with your knee joints. It is important to place your foot on the pedal correctly - completely, without lifting your heel, and do not bring your knees inward. Also, do not lean your body forward and distribute your body weight evenly between your legs. To keep your knees safe, walk smoothly, easily, without pushing hard or pushing off the pedal suddenly.

“There are symptoms that do not cause us much trouble, but may indicate wear and tear of the articular cartilage,” warns Olga Novikova. — This is discomfort in the legs at the end of the day, heaviness in the knees, crunching when squatting, bending the knees, nagging pain in the knees and their reaction to changing weather. If you notice any of the above, it is better to consult a doctor without causing severe pain.” Also keep in mind that the stepper is not recommended for varicose veins.

Types of steppers

Electromagnetic steppers

Electromagnetic steppers are most often found in gyms; they are no less good for practicing at home. The principle of operation of such models is that during walking a magnetic resistance of the pedal is created, which is the opposite of the person’s foot pressing.

The level of this resistance is adjusted individually by the selected load program.

Typically, electromagnetic steppers are equipped with a digital panel on which you can set the program automatically, as well as set your weight to correctly calculate the calories spent during training on the stepper. The distance traveled and average speed are then automatically calculated.

Consultants in sporting goods stores most often recommend purchasing and describe their advantages:

• the ability to create an individual lesson program on the stepper for any convenient period of time;
• design safety;
• high training efficiency.

The disadvantages of electromagnetic steppers include their high price and large dimensions. This makes this type of structure in some cases not the best purchase for the home.

Hydraulic steppers

Hydraulic steppers are the simplest models with a mechanical pedal pressing system. Such exercise machines are most often chosen not by professional athletes, but by amateurs in order to relieve stress after a long day of work.

Among their advantages are:

• low price;
• compactness and mobility of the design;
• ease of operation - there is no need to enter a huge number of parameters and make any settings;
• durability of the structure.

The main disadvantage of mechanical steppers is that they do not have digital panels, which means it is quite difficult to summarize the training. You will have to keep statistics manually.

Stepper Nordic walking

The stepper, imitating Nordic walking, appeared in the 90s of the last century and immediately won the love of many. This is a home exercise machine for easy, not exhausting workouts. These models are suitable for absolutely everyone, regardless of age, and have virtually no contraindications or restrictions on the duration of classes. They have a beneficial effect on the entire human body.

Such steppers are recommended for recovery after numerous types of injuries and surgeries.

The only downside is that this type of stepper is not suitable for professional athletes, as it burns fewer calories than running or, for example, swimming.

Rotary stepper

The main difference between rotary steppers and classic ones is that its design, when moving on it, promotes rotation of the body, which means it uses more muscles (in addition to the legs, chest and arms, the lateral muscles of the abdomen and back are included). Training on such a stepper is more effective.

The price of rotary models is not high, and its compact dimensions allow it to be installed even in a small room at home.

If you have heart disease or skeletal disorders, you should definitely consult with your doctor to see if you can perform exercises on such a machine.

Stepper ladder

Steppers in the form of a ladder are also called climbers. These home exercise machines look like small escalators and have comfortable wide handrails, which allows you to move along it as if you were walking along a regular flight of stairs.

The advantages of such steppers include:

• minimal maintenance during operation;
• quiet operation of the stair simulator;
• many built-in training programs;
• built-in Wi-Fi module and the ability to connect to the Internet in expensive models;
• ease of use by people of different heights;
• These models have the most additional features;
• the stability of the stepper and its safety (the mechanism blocks the position of the steps when stopping or completing the workout).

Among the disadvantages of this type of design, users note the bulky dimensions, which are not suitable for every home, and the high price of stepper stairs.

Stepper with expanders

Some models of steppers have expanders installed instead of handrails. Most often they come complete with rotary trainers. Expanders allow you to put extra stress on the upper body, and the turns performed on the simulator become even wider.

Expanders do not increase the cost of the stepper itself, and are also often used as additional replacement equipment for both mechanical and electromagnetic exercise machines. Such compact models are very good for home installation.

Stepper with adjustable load

If a stepper is purchased for training of not one, but several people, then you should pay attention to models with the ability to set different load levels. This way, each family member will be able to choose the optimal training program for themselves and get the most positive results after working out on the stepper at home.

The only disadvantage of this type of simulator is the high price, since the option of adjusting the load is only available in expensive electromagnetic steppers.

How many calories does a stepper burn?

Another popular question that cannot be answered unequivocally. Energy consumption always depends on your body weight, speed and movement technique, so only an individual device on your arm can accurately calculate it. On average they talk about 300-600 kcal per hour.

“The question is what we want to get from working on this simulator,” reminds Andrey Ushakov. — A high pulse is not needed to lose weight and improve the condition of the cardiovascular and respiratory systems. With moderate exercise, aerobic endurance increases, the amount of high-density lipoproteins increases, etc.”

Should I rely on the built-in sensor of the simulator?

Many steppers have a calorie counter. The calculation will be more accurate if there is also a panel to which you can place your palm to measure your pulse. Maximum accuracy will be provided by the device where you need to enter gender, age, weight.

“You can rely on such a meter, but you shouldn’t expect accurate readings from it,” says Andrey Ushakov. “Even parameters such as age and weight are not enough to accurately track load. For example, performing an exercise more technically can reduce its energy costs. To understand this, the device must monitor your heart rate continuously.” Therefore, the most accurate data will be shown by a fitness bracelet that tracks your heart rate throughout the entire workout.

Steppers rating

To compile the TOP of the best steppers, customer reviews, manufacturer certifications, testing at maximum loads, and the opinions of coaches and athletes were taken into account. Also, when choosing equipment, the following characteristics were taken into account:

• Price;
• Dimensions;
• Weight;
• Class (amateur or professional);
• Type of movements;
• Type of handle;
• Maximum load capacity;
• Load adjustment;
• Availability of display;
• Read parameters, their accuracy;
• Presence of a cardiac sensor;
• Wear resistance;
• Frame material;
• Efficiency;
• Type of amplifiers;
• Comfortable pedals;
• Safety;
• Easy to assemble;
• Height adjustment;
• Compactness.

All rating models were selected by comparison with competitors and have good performance in the listed parameters.

Best Treadmills

How to plan a lesson?

According to Olga Novikova, your stepper training will be most effective if you fulfill only three conditions:

1. Intensity: throughout the entire workout you will keep your heart rate within a certain working interval. It is calculated as follows:

• (220-age)*0.7 – lower limit
• (220-age)*0.8 - upper limit

This, of course, is a simplified version of the formula, but it reflects the general picture.

1. Duration: no less than 30 minutes.
2. Regularity: at least 3 times a week.

Let's summarize. In order for the body to use fatty acids rather than glycogen as energy, it is not necessary to exceed the so-called anaerobic metabolism threshold - the upper limit from the formula above. “It is more difficult for an untrained person to do this on a stepper than, for example, on an exercise bike or on a treadmill in walking mode,” says Andrey Ushakov. — Therefore, I would not recommend a stepper to beginners. As practice shows, people can rarely set themselves a low level of workload, and they push themselves.”

To form a beautiful figure, it is most effective to supplement training on a stepper with strength training. It is better to perform them before a cardio lesson in order to use glycogen reserves and quickly start the fat burning process.

Rating of the TOP 10 best steppers for the home 2020-2021

This rating includes the best steppers in terms of quality and reliability, according to experts and ordinary users.