Training with stair climbers: benefits and tips

If you are one of those who like to exercise climbing stairs or some summit, you should know that this training with the climbers simulates these practices. Get to know its benefits.

Last update: June 23, 2022

Stair climber training is part of a set of cardiovascular exercises in which the lower extremities are strengthened; especially legs and buttocks. The correct position for you to practice is with your head facing forward. and keeping the axis of the spine straight, with the shoulders back. So you raise and lower your legs forward or backwards.

The name of this gym machine refers to the movement that you execute. You pretend to be climbing some peak or climbing stairs. It is made up of pedals or steps, handles or knobs, and in some cases a digital panel to control the intensity.

The preparation for you to perfect the development of this activity is vital in your training plan. That is why the results will depend on the time you exercise on the machine.

With a good rhythm and resistance you can achieve positive goals. Below you will find out about the benefits and the best tips for your progress.

Benefits of stair climber training

Training with stair climbers is capable of strengthening and toning various muscle groups of the body. Especially those located in the abdomen, buttocks, the front and back of the thigh. In addition, you exercise the cardiovascular.



1. They drive the cardio

With the continued use of the stair climber you increase cardiovascular resistance, that is, the heart and blood vessels. Blood takes less time to reach the muscles.

Heartbeat and pulmonary ventilation become more efficient as you spend more time on this routine. And with it you empower your body.

The cardiovascular system benefits from aerobic exercises. The stair climber or elliptical trainer falls into this group.

2. They encourage recreation

Regardless of the type of stair climbers you train on, you have several options to have a good time while you do it. Being a low-impact exercise, you can develop it while listening to your favorite music or watching a television program.

By having a simple sequence of steps, you can stay focused between the activity and your favorite distraction. Music especially seems to be a good option in these cases.

3. Increase muscle performance

The leg muscles increase their resistance, since the realization of the training depends on them. If you start by running 10 minutes on the stair climber, you will notice as the days go by how your legs will have the ability to resist longer.

Also the performance of the buttocks and thighs is increased in a complementary way.

4. They offer the possibility of being self-taught

The vast majority of stair climbers include start, speed and pause controls at the level of your thumbs. That is why you should not stop at any time during the development of the routine; only when you consider it necessary to rest.

However, the most important thing, beyond the controls that the machine has, is that you know that you are capable of guiding and instructing your training. Always under the approval of a specialist, but understanding that you can establish the periods so that your body is required and then recovers.

5. Suitable for everyone with few exceptions

How can you execute a plan of high and moderate intensity, Stair climbers are designed so that people of any level and age can use them. Whether you are a beginner or even a professional, you can use it effectively in your workouts.

If you suffer from knee problems, back injuries or discomfort in the waist and lower back, it is best to avoid using it, because it could aggravate your condition. In any case, consult a doctor to approve your exercises.

6. They represent a low joint physical impact

Climbing stairs can be an everyday thing in your life, or at least an occasional activity when visiting different places. That is why the use of stair climbers is a natural activity and is intended to carry out intensive training, but without fear of negative effects on the joints in the medium term.

Although there is a contraindication for previous knee injuries, it is unlikely that you will injure yourself if they were healthy before starting. So go for this one cardio.

Training tips with stair climbers

It’s best to add a warm-up phase before you get on the machine. You can try doing a light jog without moving from the site. You can also place your arms at your waist and slowly rotate your trunk from side to side.

After doing several repetitions, bend the trunk forward with the legs together. Try to reach the balls of your feet.

Pre-exercise your legs, calves and ankles so you can make the most of your time on the stair climber. Start standing with your body straight, feet together and arms extended, then bend down and rise to the starting position. Repeat it about 5 times.

Then you continue standing, but now bring your legs together and stretch your neck to try to get up on the balls of your feet and hold for a few seconds before lowering yourself down. Finally, to warm up your ankles you can sit on a chair and stretch your legs from there. You keep your foot at a right angle to your leg and begin to make 360-degree turns with your ankle.

These sessions can last a little over 5 minutes in total.

The lower limbs are greatly favored by this machine, which strengthens the muscles of the feet and legs.


Recommendations to increase your resistance in training with stair climbers

If you are a beginner, It is best to start with sessions of 10 to 15 minutes. training with stair climbers. You can gradually add 5 minutes to your routine, up to a maximum of 40 minutes dedicated to this plan.

Similarly, you can mix this exercise with more physically demanding workouts, such as cross fit. But depending on your defined goals and objectives.

Definitely, perseverance is your great ally. Well, she drives you to progress in any discipline.

The idea is that you practice as many times as possible and realize the movements that work best for you. The time you spend training will determine the positive results you can see in the immediate future.

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