Exercise Description:
A step machine (often called "Step Climbing") offers the same aerobic benefit as running, delivering a particularly good workout for the quadriceps and calves. At the same time, the high knee lifts demanded by step climbing stretches your hamstrings. A distinct benefit of step climbing versus running, or running up and down real steps, is that it is kinder to your joints. The steps of the step machine are meant to "give" under your weight, buffering the heavy burden of most weight-bearing exercises.
What Muscles You Work:
Predominantly those of the lower body, including quadriceps, hamstrings, buttocks, hip flexors, and calf muscles. Depending on your level of activity, you'll also get a good cardiovascular workout.
Tips To Improve Your Step Climbing:
- Keep your knees over your feet and your back erect. If you prefer to hold onto the handrails, keep your grip light, using the handrails to stabilize rather than support.
- Try not to let the steps touch the floor nor should you feel them come to a stop at the top.
- Avoid taking very rapid, shallow steps. Instead, make your steps deep enough to involve more movement from your large muscle groups (quadriceps and hamstrings).
How Not To Get Hurt:
Keep your foot flat and evenly distributed across the step. Overuse injuries such as Achilles tendonitis can occur if you always exercise with your heels hanging over the steps or if you stay on the balls of your feet. Also, try lifting your forefoot off the platform every so often to flex your toes. This should help you avoid the tingling or numbing sensation that is a frequent complaint of stair climbers.
Essential Equipment:
- A properly fitting shoe is crucial to reduce the risk of injuries. Running or cross-training shoes should stabilize your foot and absorb the shock of climbing.
- Well-fitting socks constructed of a fabric that keeps moisture away from the skin to prevent skin soreness.
- Water bottle and drink water, water, and more water.
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