USA Pro Lateral Stepper Instructions
A mini stepper such as the USA Pro Lateral Stepper is an easy-to-use machine for aerobic exercise. You get the option with the USA Pro Lateral Stepper to just work your legs to increase your heart rate for aerobic conditioning, or you can also use the resistance tubes for an upper body workout. It may be difficult from some people to coordinate both movements together and you definitely should not attempt it if you have difficulty balancing with the twisting motion of the stepper pedals.
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Instructions
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Step onto the foot pedals one at a time. Stand up tall and relax your arms at your sides or bend your elbows to right angles at your sides like you were running. Hold your abs in tight and shift your weight side to side to alternatively press up and down on the pedals. This is called free stepping.
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Grab the handles of the resistance tubes to add an upper body workout to your exercise session if you are comfortable using the USA Pro Lateral Stepper for free stepping. Bend your elbows to make right angles and touch your elbows into your sides with your palms facing each other to do alternate shoulder presses. Raise your right arm straight toward the ceiling as you press down on the left pedal. Alternate by lowering your right arm, raising your left arm and switching your feet. You should feel this in your triceps and the middle of your shoulders. Continue until your arms are tired.
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Extend your arms in front of you and rest your palms against your thighs to prepare for deltoid raises to target the front of your shoulders. Bend your elbows slightly. Step up and down on the pedals as you raise both arms up to shoulder level and back down to your legs. Continue until your arms are tired.
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Return your arms to your thighs and turn your palms to face away from your thighs to prepare for alternating bicep curls to target your biceps. Bend your right elbow and bring your palm toward your right shoulder while keeping your wrist straight. Step down with your left foot as you do this. Switch positions so that you push down with on the right pedal as you bend your left elbow to curl your left arm. Continue until your biceps are tired.
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Lower the handles of the resistance tubes to the floor and continue free stepping so that your muscles can rest for one to two minutes. Repeat the resistance tube exercises for one to two additional sets depending on your fitness level. Continue to free step after you complete your upper body exercises for at least five minutes slowly to cool down.
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Tips & Warnings
The Centers for Disease Control and Prevention (CDC) suggests that adults get 150 minutes a week of moderate aerobic exercise. The CDC also suggests at least two days a week of muscle-strengthening activities. The exercises on the stepper with the resistance tubes work the arms and shoulders but do not target the back, chest or lower body.
References
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