How to do an efficient workout on the stair simulator? – GOOD SHAPE

Climbing steps and more steps on an infinite staircase… Sounds tiring to you? Because know that this is the logic of the simulator of stairs that we find in the gym. And although it seems like a monotonous exercise, it can make you sweat and work your lower limb muscles! Understand:

BENEFITS OF THE STAIRS SIMULATOR

The name itself already gives it away: it is a device that simulates the act of climbing stairs. “It doesn’t have much complexity because it is cyclical, that is, you keep the same movement. Therefore, we consider it an aerobic exercise”, explains the personal trainer Roberto Lima.

According to the professional, with the device, it is possible to greatly increase the heart rate and burn even more calories than on an exercise bike, for example. “On a bicycle you use your quadriceps more. On the stairs, it triggers the quadriceps, the glutes and a little bit of the abdomen for stabilization”, he adds.

HOW TO MAKE AN EFFICIENT TRAINING ON THE STAIRS SIMULATOR?

You can increase the intensity by accelerating the speed. “Or, people with more advanced physical capacity can skip a step when going up. This increases the range of motion and generates more effort,” says Dr Ausonius Sawczuk, cardiologist at the Hospital Albert Sabin.

The secret is to be careful when using the stair simulator. “Whoever has reduced motor coordination, for example, may have difficulty performing the movement. In addition, it is interesting to go through the evaluation of an orthopedist if there is any musculoskeletal disorder”, adds the specialist.

Finally, we must not forget that, before starting any physical activity, it is important to consult with a cardiologist for a complete evaluation. And during training, counting on the help of a physical education professional is also essential. “Anyway, beginners should do it at slow to moderate paces holding the handrail”, recommends the doctor.

WHO CANNOT DO IT?

“I don’t advise it for anyone who doesn’t have much stability in their ankle and for anyone who suddenly has a knee injury. But without many restrictions. Anyone can do it, as long as they are aware of the machine’s intensity levels. Start slowly and gradually increase”, concludes the personal.