I believe everyone is familiar with stair machines. Stair machines are as common machines as treadmills, and both of these machines allow people to exercise well indoors. You may still not understand how to use the stair machine. Next, let’s learn how to use the stair machine.
How to use the stair machine
The method of using the stair machine for exercise is very simple. Just step on the pedal and alternate your feet twice, and the machine will will be displayed automatically. Then, just enter the resistance value according to the training purpose. If you just want to lose fat, you can adjust the resistance to 8-12. Keeping the time at 30-40 minutes will achieve a good fat loss effect. Keep the heart rate between 130-140/minute. If you want to improve your cardiopulmonary skills, adjust the resistance to 6-8 and persist for 20 minutes, and you will have good results. Keep the heart rate between 100-120/minute.
Correct posture when exercising on a stair machine
1. Hold the bar lightly with your hands
When exercising on a stair machine, you can gently hold the bar with your hands. . If you just need a better balance, you can just touch the bar with your fingers.
If you can let go of your hands and let them hang naturally on both sides of the body after adapting to the exercise of the stair machine, it can not only strengthen the cardiopulmonary function, but also enhance the body's balance ability. Of course, this is to ensure that You can only do it if you can maintain your balance and not fall down.
2. Keep your body upright
Keep your body in a standing position. You can lean forward slightly, but you cannot bend your back, and your body cannot tilt left or right. Your shoulders should be relaxed and your shoulders should be relaxed. Clamp back slightly and tighten your abdomen.
3. Keep the step length consistent
When using the stair machine to exercise, make sure the step length is consistent each time, and neither too long nor too short. A stride length that is too long can easily cause damage to the leg muscles and joints, while a stride length that is too short will reduce energy consumption and compromise the exercise effect.
4. Place the entire sole of the foot on the pedal
When using the stair machine, try to place the entire sole of the foot on the pedal. If you use the toes, the calf muscles will move faster fatigue. And when the soles of the feet land, it is best to land with the mid-feet to cushion the impact on the legs.
5. Adjust the appropriate slope
When using the stair machine for exercise, you do not need to increase the speed. As long as you adjust the slope appropriately, you can increase the exercise effect. When you first start exercising, you canStart exercising with a smaller slope, such as 15 degrees or 16 degrees, and gradually increase the slope gradually.
6. Observe changes in heart rate
When exercising, be sure to observe changes in your heart rate at any time to keep your exercise in the aerobic zone for the best exercise effect. The calculation formula of aerobic zone is as follows: aerobic exercise heart rate = (220-age) × (60%-85%).