Stairmaster

How to Perform the Stairmaster

Step onto the Stairmaster and grip the side handles lightly for balance as the stairs begin to move.
Stand upright with your core engaged and begin stepping at a comfortable pace.
Place your full foot on each step and push through your heel and midfoot to drive each step.
Maintain an upright posture with your chest up and shoulders back; avoid hunching over the handles.
Keep a steady rhythm and breathe evenly throughout, adjusting the speed to your desired intensity.
Use the handles only for light balance support, not to bear your body weight.
Continue for the prescribed duration, gradually increasing speed or duration as your fitness improves.

Leaning heavily on the handles and supporting body weight with the arms

Use the handles for balance only; leaning on them significantly reduces calorie burn and leg engagement.

Taking very short, quick steps

Take full, deliberate steps, pushing the pedal all the way down to engage the glutes and quads fully.

Hunching forward with a rounded back

Stand tall with your core braced and chest up; maintain good posture as if you were walking up actual stairs.

✓Provides an effective cardiovascular workout that also builds lower body strength and endurance
✓Low impact on joints compared to running while still burning a high number of calories
✓Specifically targets the glutes and quadriceps more than most other cardio machines

●Start at a moderate pace (level 4-6) and gradually increase as your cardiovascular fitness improves.
●Skip steps (double stepping) to increase glute engagement and the difficulty of the exercise.
●The Stairmaster is excellent for active recovery on rest days at a low intensity.

Strength

4-6 intervals of 2 minutes at high intensity with 1 minute rest

Hypertrophy

3-4 intervals of 5 minutes at moderate-high intensity

Endurance

1-2 sets of 20-45 minutes at steady-state moderate intensity

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