Are you, or do you have a loved one who hunches over on the
StairMaster? Do they cling on to the handlebars for dear life, stepping on
their tippy toes like a poodle with something stuck in it’s paws? If so, forward
this blog post to them. Friends don’t let friends have bad form on cardio
equipment. It’s time for a StairMaster intervention.
There are two types of stair machines at the gym. The
StairMaster (aka StepMill, also called the StairMonster or “The Gauntlet” due to
difficulty level) is like an escalator-to-nowhere. Stair steppers are a lot
like StairMasters in that they simulate climbing stairs, but they have two separate
platforms, or pedals, where you place your feet. As you push one foot down, the
other foot rises, and the feet are in contact with the pedals at all times.
Both machines work all of the major leg muscles, but I recommend the StairMaster
because you can’t get away with taking shallow steps like you can with the
stepper. Here are 5 tips for getting the most out of your time on the StairMaster.
1. Slow
it down to a level where you can stand up straight for the entire workout. Pull
your shoulder blades back and down. Do a shoulder roll every so often to remind
yourself to keep your shoulders back. We spend so much of the day hunched over
our desk at work and on our cell phones. Think of your time at the gym as an
opportunity to undo some of that forward posture.
2. Rest
your hands lightly on the handlebars for balance only. Once you have your
balance, try resting just your fingers on the handlebars. You can also try
resting just your right hand on the right handlebar, then switch to your left
hand on the left handlebar, alternating every minute. If you have good balance and
this will be safe for you, you can place both hands at your sides, on your hips,
or behind your back. I feel safer with one hand on a handlebar. Whenever I
remember to do a shoulder roll (see #1) I also check in with how much pressure
I’m putting on my hands. When I notice I’m starting to use my arms too much, I
adjust by hovering my fingers, barely touching the handlebars.
3. All
the fitness competitors at my gym do this. Push your heel down with every step.
Really drive down through your heel. Keep your entire foot on the step. If you
have larger feet, your heel might hang off the edge of the step a bit, but you should
still be able to keep your foot level and push through your heel. This seems like
a small detail, but it will make a big difference in how much your glutes are
activated, and how cute and round your butt’s going to be.
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| Keep the StairMaster on a reasonable level where you can maintain good form and da booty will turn it's frown around! |
4. Just by
standing straight and not propping yourself up on your arms, you’re working
your core as well as your legs. Maintaining balance engages core muscles with
every step. Your
instinct will be to look down and watch each step go by, but instead, keep your
head looking straight ahead, your shoulders away from your ears, and your core tight.
5. Warm
up (5-10 minutes) and cool down (another 5-10 minutes) by adjusting the
intensity level to half or less the intensity level of your usual workout. I
know it’s tempting to get right to your usual level of intensity or higher if
you’re doing intervals, but the literature on injury prevention has concluded
time and time again that simply warming up and cooling down prevents injury.
Schedule in the extra time to warm up, cool down, and do some foam rolling and
static stretching at the end of your workout.
