How to Use a Stairmaster

Working out is a great way to stay in shape and it's generally very healthy for you. Cardiovascular workouts help with reducing fat and maintaining a healthy lifestyle as long as your diet is in shape. Using the Stairmaster is great for a cardio workout. Using the Stairmaster can seem difficult, but with the right steps and right preparation, you will be able to start walking up stairs in no time!

Steps

  1. Image titled Use a Stairmaster Step 1
    1
    Gather your necessary belongings. Before starting your workout on the Stairmaster, make sure you have your water bottle and anything else you might need, like a hair tie or towel. Make sure to tie your shoes to avoid tripping.[1]
  2. Image titled Use a Stairmaster Step 2
    2
    Stretch. Before starting any sort of exercise, perform a warm-up and do some stretching to minimize the risk of getting injured. Since the Stairmaster involves working your legs, you should stretch the legs at least to avoid any risk of injury. Dynamic stretches work the best because it doesn’t loosen the leg muscles too much while still providing the benefit of avoiding injury. You should specifically stretch the thighs and glutes because those muscles will be utilized the most.[2]
    Advertisement
  3. Image titled Use a Stairmaster Step 3
    3
    Know the console. The Stairmaster will have two big buttons, one green and one red. The green button is the Quick Start button and the red button is the Stop button. There will also be an up and down button which is used to set the intensity, up for higher, down for lower.[3]
    • The Stairmaster includes many pre-programmed workouts you can select if desired.
    • You can also set a certain amount of time on the Stairmaster by punching in the time desired.
  4. Image titled Use a Stairmaster Step 4
    4
    Mount the Stairmaster. Most Stairmaster machines have assisted steps on the side to make it easier to mount the machine. Make sure to use those assists to properly mount the Stairmaster and avoid slipping off the bottom few steps of the Stairmaster. There are also handles on the side which you can use to assist yourself on to the machine.
  5. Image titled Use a Stairmaster Step 5
    5
    Start your workout. After using the assists and mounting the machine, make sure to use the handles on the side to rest your arms on and keep balance while performing the workout. Press the big green button or select your desired workout and start stepping. It will start out very slow, but you can use the up and down buttons mentioned before to set your desired intensity.
  6. Image titled Use a Stairmaster Step 6
    6
    Keep your form. A very important part of using the Stairmaster, as a matter of fact doing any sort of exercise, is to maintain your form. This will make sure that you avoid any sort of injuries and that you get the most benefit out of your workout. One thing to remember is to take long, natural strides to mimic the motion of actually walking up stairs. This will help to work out the glutes and thighs with a full range of motion.[4]
    • Keep your entire foot on the steps to avoid injury.
  7. Image titled Use a Stairmaster Step 7
    7
    Pick up the pace. As you continue your workout, try to increase the intensity and pick up the pace. This will assure you get the best workout you can and it will cause you to challenge yourself as you progress with the workout. You can increase the intensity little by little every time you use the Stairmaster to work out, which will start to improve your cardiovascular system.
  8. Image titled Use a Stairmaster Step 8
    8
    Try different techniques. You can try stepping on the machine backwards. This will allow you to work your quadriceps. Make sure to be careful since you will be facing backwards. It is recommended that you don’t do side steps because it is easier to lose balance when stepping this way.[5]
  9. Image titled Use a Stairmaster Step 9
    9
    Cool off. When reaching the end of the workout, it is ideal to cool off to bring your heartbeat back to your normal rate. To do this, you can just slow the intensity down on the Stairmaster and step for a few minutes while your heart rate lowers back towards its normal rate.[6]
  10. Image titled Use a Stairmaster Step 10
    10
    Dismount safely. Make sure to watch your step when you dismount from the Stairmaster. Use the assists on the side to get down to avoid slipping and getting hurt. Use the handles as well to maintain your balance when dismounting the machine.
  11. Image titled Use a Stairmaster Step 11
    11
    Stretch again. When you are done using the Stairmaster, it is ideal to stretch afterwards to avoid injury and loosen the muscles since it may have tightened up while using the machine. You can do the specific stretches for glutes, thighs, and quads along with an entire body stretching routine.
  12. Image titled Use a Stairmaster Step 12
    12
    Reenergize. Make sure to drink water after your workout because the Stairmaster can be draining and dehydrate you. Along with water, it is ideal to eat something that is nutritious to recover properly from the workout.
    • Try to consume something with electrolytes to replenish minerals lost while sweating during the workout.
    13. Advertisement

Warnings

  • The Stairmaster is a moving machine, so it is easy to get injured if you don’t maintain the proper form while performing the workout.
    ⧼thumbs_response⧽
  • It is easy to lose focus and you can miss a step and trip, so make sure you’re mentally prepared to perform the workout.
    ⧼thumbs_response⧽
Advertisement

You Might Also Like

Improve Cardiovascular Fitness
How to
Improve Cardiovascular Fitness
How Long to Hold a Plank As a BeginnerA Beginner's Guide to Planking: Learn How to Plank Longer and Strengthen Your Abs
Calculate Your Target Heart Rate
How to
Calculate Your Target Heart Rate
Use an Elliptical Machine
How to
Use an Elliptical Machine
Perform Jumping Jacks
How to
Perform Jumping Jacks
Zumba
How to
Zumba
How to
Use a Treadmill
Adjust a Belt on a Treadmill
How to
Adjust a Belt on a Treadmill
Do a Cardio Workout on Exercise Bikes
How to
Do a Cardio Workout on Exercise Bikes
Be More Efficient at Work
How to
Be More Efficient at Work
Add Cardio to Your Workout
How to
Add Cardio to Your Workout
Perform Interval Training
How to
Perform Interval Training
Advertisement

Expert Interview

Thanks for reading our article! If you'd like to learn more about using a stairmaster, check out our in-depth interview with Monica Morris.

References

  1. ↑ https://club24fit.com/how-to-use-the-stairmaster/
  2. ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045517
  3. ↑ https://club24fit.com/how-to-use-the-stairmaster/
  4. ↑ https://www.hussle.com/blog/get-acquainted-with-the-stair-climber/
  5. ↑ https://blog.fitplanapp.com/the-best-stairmaster-workout-for-toning-glutes-and-abs/
  6. ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045517
  7. http://stairmasterguide.com/how-to-use-stairmaster/
  8. https://www.livestrong.com/article/347162-tips-on-using-the-stairmaster/
  9. https://www.bodybuilding.com/exercises/stairmaster

About This Article

Monica Morris
Co-authored by:
Monica Morris
ACE Certified Personal Trainer
This article was co-authored by Monica Morris. Monica Morris is an ACE (American Council on Exercise) Certified Personal Trainer based in the San Francisco Bay Area. With over 15 years of fitness training experience, Monica started her own physical training practice and gained her ACE Certification in 2017. Her workouts emphasize proper warm-ups, cool-downs, and stretching techniques. This article has been viewed 39,925 times.
How helpful is this?
Co-authors: 6
Updated: March 26, 2023
Views: 39,925
Categories: Cardio Exercises
Advertisement