Things You'll Need:
- Running Shoes
- Bottled Water
- Stairsteppers
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Step 1
Begin with a five-minute warm-up using the stair-stepper at a low intensity. This way you'll be warming up the same muscles you'll be working.
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Step 2
Pick up the intensity once you're warmed up.
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Step 3
Understand that proper form is crucial - don't lean your arms on the machine. Keep your upper body upright and centered over the legs.
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Step 4
Keep the back straight.
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Step 5
Avoid staying up on your toes. Keep the heel pressed down on the step - this keeps the work in the buttocks area and not just in the calf muscles.
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Step 6
Don't push the step all the way down or allow it to come all the way up. Keep the distance between your steps short.
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Step 7
Use a variety of program settings. For example, try an interval workout, then a hill workout, and mix in high- or low-intensity sessions.
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Step 8
Vary the resistance - make it fast and easy at times and harder and slower during other workouts.
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Step 9
Begin with 10-15 minutes of exercise. You can go all the way up to an hour, depending on your fitness and the health club's maximum time limit.
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Step 10
Stretch the glutes, hamstrings and calf muscles at cool-down.
