Stair simulator: know the best benefits of the device

A session on the stair simulator is a great way to burn calories and build strength, especially in your lower body, as this machine mimics the movement of climbing stairs, allowing you to get an intense workout that works multiple muscle groups. .

So if you’re ready to increase your fitness in a way that will be kind to your body, see what benefits this simulator offers during your workout!

WHAT IS A STAIRS SIMULATOR?

The stair simulator is an exercise machine designed to simulate the act of climbing a staircase through revolving steps that appear continuously – think of a treadmill, for example –, with adjustable speed and training duration.

“Among the many benefits for the cardiovascular system and fat loss, the stair simulator promotes strengthening of the lower limbs, since you project your body when you push up”, points out the personal trainer Thiago Delfinofrom Sao Paulo.

So, in addition to the cardiovascular health benefits, it works the quadriceps, glutes, hamstrings (back of the thigh) and calves, as well as the core muscles and hip flexors for balance and stability, helping to strengthen the abdomen.

10 BENEFITS OF THE STAIRS SIMULATOR

1

Improves cardiovascular health

Dedicating yourself to those stairs will boost your heart health, as the simulator is an intense cardiovascular workout, meaning it gets the blood pumping through the body, improving circulation and oxygen delivery.

This is because, according to Delfino, we need to design the body to make an upward force that does not exist when walking on flat terrain, for example, being necessary to push gravity as we climb each step.

The increased exertion then forces the heart to beat faster to supply enough oxygen-rich blood to the muscles, making them stronger and healthier, as well as lowering blood fats and blood pressure.

two

burn calories

Although it depends on the weight and intensity done by each individual, it is possible to burn hundreds of calories in just one session on the stair simulator. The faster you move up and the more times you can fit it into your weekly workout routine, the more you’ll burn.

3

Strengthens quadriceps and hamstrings

Located on the front and back of the thighs, respectively, the quadriceps and hamstrings are the main muscle groups for climbing stairs, as they are the ones that help with stepping impulses.

While the quadriceps extend the knee joint, the hamstrings bend the knee. So, climbing stairs puts those muscles through a huge range of motion as you move away from the steps with each step.

4

Strengthens calves and glutes

The glutes are a group of three muscles that are essential for climbing stairs, as they drive every step you take on the machine.

The calves, in turn, are the two muscles that are at the back of the legs and are responsible for pushing us against gravity.

So each time you lift your legs to climb a ladder, you engage your glutes and calves to complete the movement, strengthening both body regions and preventing the risk of injury when running or walking on uneven terrain.

5

Improves bone health

Creating a habit of climbing stairs can reduce the risk of osteoporosis and fractures in the future, since it is a weight lifting exercise, which increases bone density, that is, the amount of calcium and proteins present in the bones, making them the healthiest.

6

Improves balance and coordination

Climbing stairs requires you to maintain your balance as you climb the steps. To do this, you need to use your core muscles and hip flexors, keeping your body stable and consequently improving your balance and coordination.

7

Puts less strain on the body

Big descents and ascents can be bad for your joints, muscles and tendons – especially if you’re overweight or have joint problems.

However, like the treadmill, the simulator is a good option “especially for beginners who are very overweight (grade 2 and 3 obesity) and who should avoid impact exercises that harm joint health”.

This is because it is kinder to exercise the body, as it is enough to go up the step at the chosen speed, without the need to go down – which puts considerable pressure on the joints, especially on the knees.

8

Relieves knee pain

“The stair simulator is an excellent option for anyone looking for a low-impact exercise to intersperse with the treadmill”, says Thiago Delfino.

That’s because it helps strengthen the muscles that support and protect your knees, reducing chronic joint discomfort or osteoarthritis symptoms.

9

Improves mental health

Exercise is known to improve mood and reduce stress as it helps the body release endorphins. So, while it can be a bit exhausting towards the end of the session, the stair simulator will also give you the hormones that promote positive feelings.

Also, this is still a time when you can put on your favorite music or podcast and relax with your mind away from everyday problems.

10

Improves overall fitness

Climbing stairs regularly helps improve overall fitness levels. As a result, you’ll burn calories, increase leg strength, endurance and speed, and have better coordination.

According to Thiago Delfino, the ideal is to start doing 10 minutes a day and, as the weeks go by, gradually increase the time or even the speed.

“Soon you will feel many benefits in your physical conditioning and, consequently, in weight loss.”

STAIRS X INCLINED TREADMILL SIMULATOR

The main differences between the two devices are the movement of the steps and the resistance. On a stair simulator, you must climb each step, which is more intense than a treadmill that is inclined more gradually.

Tip: think about going uphill versus running on the road. Therefore, climbing stairs may be more beneficial for improving cardiovascular health and better for burning calories than the treadmill.

This, however, does not mean that one is necessarily better than the other. It depends on your goals and preferences! While some people prefer taking stairs because they find it easier on their joints, others are more comfortable running on a treadmill, which is also great exercise.