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It's a great choice, as long as you don't mind climbing an endless flight of stairs. You'll get a great overall aerobic workout, and your lower-body muscles will get plenty of action-especially your calves and thighs. But a stair-climber does little for your upper body and is hard on your knees and ankles. Also, some models can be difficult to get the hang of at first.

To get started, grab the handrails, step onto the stairs, and get your balance. Then turn on the machine, and adjust the speed and resistance to match your fitness level (over time, you'll be able to increase these levels for more vigorous workouts). Begin moving as if you were climbing stairs, keeping your back straight. If you hunch over, you lose some of the effectiveness of the workout and risk straining your back muscles.

The idea is to move as comfortably as possible while still getting a good workout. You can use the handrails to get your balance, but if you constantly use them for support, you'll burn far fewer calories and you'll deprive your leg and butt muscles from reaping the rewards of this machine. Putting too much weight on the handrails is also hard on the wrists and can exacerbate carpal tunnel syndrome. Try to keep your movement smooth, taking care not to use short, choppy steps or letting the pedals sink to the ground. Push on the pedals using your whole foot; avoid the temptation to push through the balls of your feet, which may cause foot numbness.

The new rolling stair climbers that look like mini-escalators give a tougher workout because it's harder to cheat. Some machines also have handles that allow you to work your upper body. Others, called vertical climbers, mimic the motion of climbing a ladder to work both your upper and lower body.

You can easily spend $2,000 or more on a health-club model, but most home versions cost between $250 and $600. Less expensive models have dependent steps (as you step down on one, the other goes up); on more expensive models, the steps move independently, offering a more challenging workout.

Try out any machine you're thinking about buying--either at the gym or in a store--to make sure it doesn't feel wobbly. Look for models with pedals that give good traction and have a wide stepping area; they're usually the most comfortable to use. And if you plan to watch TV or listen to music while you're working out, buy the quietest model you can afford. Good brands to consider include Life Fitness (800/351-3737), Nautilus and StairMaster (800/782-4799).

References

First published November 2, 1998
Last updated April 17, 2007
Copyright © 1998 Consumer Health Interactive and OneBody, Inc.

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