How to Train Using a Stair Climber

One of the fastest ways to get in shape is to train using a stair climber. These machines are widely found at gyms, and look something like miniature escalators. The best way to train using a stair climber is to first make sure your body can handle it---check with your doctor if you're not sure---then take it slow and easy by following a few simple steps.

Instructions

1. Start slow. Spend your first week finding out where you are on the machine. Use the "Quick Start" button and the "Manual" setting. Try a 5-minute interval on the lowest setting with the least resistance. If it feels too easy, increase it. Keep increasing it until you find the setting at which you feel you are working out but not falling over. Stick with that setting for at least 3 weeks.

2. Increase your workout. Once the level you have selected becomes easy, go up a notch. Retain that level for 3 weeks, then increase further. Increase to the next level by keeping on the old level for 10 minutes, then the new level, then back to the old level.

3. Push yourself to the limits. When you've mastered the highest level at which you wish to exercise, increase the workout even further by switching to a more challenging level for 3- to 5-minute intervals. Then revert to your comfort level.

4. Play around. Now is the time to play with the other settings on the stair climber. Instead of working out only on the manual setting, see what other options can push your limits. Typical choices include mountain paths, jagged terrain or a random setting.

5. Cool down. No matter what level of advancement you have attained during a stair-climber workout, save 5 minutes at the end to slowly lessen the intensity and pace, and thus get your heart rate back down in a soothing way.

Tips & Warnings

• Stair climbers can be hard on the knees. If your joints start to ache, bring down the tension or switch to a treadmill. Stair climbers are especially good training for people who expect to hike harsh mountain passes or other steep inclines. Always have a small towel on hand to wipe off sweat, and a bottle of water to keep you hydrated. If you don't have time to make it to your stair climber, work out with a set of stairs for a similar effect.

• Don't overdo it. No exercise should leave you so exhausted that you want to fall over, or so lightheaded that you're about to faint. Decrease the intensity if you start to experience these feelings. Workouts should leave you energized, not near death.