I believe everyone is very familiar with the stair machine. The stair machine actually simulates stair climbing, helping everyone achieve the same effect as normal stair climbing. Then follow the editor to learn how to use the stair machine. Let us use this machine more comprehensively!
How to use the stair machine
1. At the beginning, stand on the stair machine and select the required option on the menu. Most stair climbers have a manual setting, or you can choose a program to run on. Typically, you can enter your age and weight to estimate the number of calories burned during exercise.
2. Move the legs up and down according to the prescribed rhythm, and drive the foot pedal downward, but do not go all the way down to the ground. It is recommended that you keep your grip on the handles to avoid falling. The handlebars can be used to monitor your heart rate to help you stay at the right intensity.
3. Stair climbers are easy to use, help prevent cardiovascular disease, and usually have less impact than jogging outdoors. They are generally harder than other cardio machines. A 68kg person can burn more than 300 calories in half an hour, about 175 calories by walking.
Precautions for using the stair machine
1. When stepping down, do not stiffen the knee joint, lock it, and leave space.
2. If your muscle strength is too weak, it is best not to choose a step machine.
3. Poor coordination and poor control. You need to adapt to exercise, or do a stationary bicycle first.
4. Imported equipment is usually larger. If the trainer is too short, do not force it to use for training, as it will not be beneficial.
5. Although stair machines cause less damage to the knees than outdoor mountain climbing, treadmills, etc., it is better to use stair machines with caution for those who have injured their knees and lack leg strength. .
6. If you want to simply exercise and improve your cardiopulmonary function, you can use the stair machine for 20 minutes each time; if you want to achieve a good fat loss effect, you need to use it for 30-30 minutes. 40 minutes is good. The correct use time of the stair machine is at least 20 minutes. Any equipment must be used according to your ability. Although it is not difficult to use, excessive use can cause injury.
7. Keep your chest up and your head up, don’t be hunched over, lower your head or bend over.
8. Don’t pursue speed, and don’t pursue long time. If you are really tired, just slow down the speed to the lowest level and just stop.