Features workouts for weight loss on the stepper

weight loss, lifestyle

Features workouts for weight loss on the stepper

The contents

  • Stepper and its health benefits
  • Types of equipment
  • Does a weight loss simulator?
  • Recommendations for the gym on the stepper for weight loss
  • An example set of exercises
  • Contraindications for training

Many people, deciding to exercise at home, go to a sports shop and buy expensive exercise equipment, which do not allow to achieve the desired result and within a short period of time become unclaimed. To avoid this, you need to identify your problem areas, the purpose of fitness workouts and choose the sports equipment that will help to achieve success. If task training is the weight loss, study of a foot, the gluteal muscles, partly by the abdominal and dorsal muscles, then you should pay attention on the elliptical stepper.

Stepper and its health benefits

Stepper (or sahovic) is the cardio that allows you to simulate one of the most energetically costly exercise — climbing the stairs. Exercise it helps burn calories, strengthen the leg and gluteal muscles. In addition, during fitness training on sugovica to the work partly includes the muscles of the abdomen and back, and in the presence of additional elements — the hands and upper part of the body.

What other health benefits brings this trainer:

  • it improves blood flow to the heart muscle, of the pelvic organs;
  • strengthens the walls of blood vessels;
  • normalizes the work of the lungs and the entire respiratory system;
  • conducts prevention of coronary heart disease;
  • supplies body cells with oxygen and improves brain function;
  • increases strength, endurance;
  • improves coordination;
  • promotes weight loss, the breakdown of subcutaneous fat, eliminate cellulite;
  • speeds up metabolism;
  • normalizes the work of gastrointestinal tract;
  • strengthens the immune system.

Types of equipment

There are several types of Steppers, differing in size and modification. Choosing equipment for fitness, you need, as mentioned above, focus on the purpose of training and problem areas that need to be worked out. Varieties serovikov:

  • Classic (regular and mini format) — intended for pumping and weight loss of the lower extremities, buttocks, and using weights to work out the hands, upper part of the body.
  • The rotary is equipped with rotatable handle, through which are being further developed abs, waist and back.
  • Elliptical — equipment combines exercise bike, stepper and treadmill. Fitness workout on it allows you to pump the muscles of the whole body.
  • Balancing — and it makes not only to walk, but still keep the balance perekachivanie from one side to the other, so exercise it vaguely resemble dancing.
  • Equipped with resistance bands — promotes weight loss of the arms and the whole upper part of the body, as uses in the work of the legs and shoulders.
  • Does a weight loss simulator?

    Stepper, of course, promotes weight loss as is cardio and aerobic exercise contribute to the improvement of the heart muscle, the enrichment of cells with oxygen and accelerate the blood circulation. The better the heart muscle, the more it pumps the blood and more oxygen enters the tissue. It oxidizes fat cells making them break down, and reduced weight. 1 fitness workout on the stepper, with a duration of 1 hour, you can burn 200 to 500 calories (depending on intensity of fitness training and the initial weight of the athlete).

    Recommendations for the gym on the stepper for weight loss

    Fitness training on sugovica will not give proper result, if you do not observe the following recommendations:

  • Warm up for 10-15 minutes before cardiorespiratory training, and practice stretching after class.
  • Having low levels of physical training, practice the first time no more than 15-20 minutes. Increase the time of the fitness exercise should gradually.
  • Accustomed to physical activity, bring the classes to 60 minutes. During the first 25 minutes, the body gets energy from sugar and glycogen, and only then begins to burn fat. If the training is conducted after power — enough 20 minutes.
  • Do 2 to 5 times a week.
  • Monitor pulse heart rate should be in the range of 55-70% of maximum limit (220-age of player).
  • Stepping on the stepper, keep my knees together. It can be traumatic.
  • Be sure to engage hands — this contributes to additional caloric burn and accelerated weight loss.
  • If the simulator is equipped with stops, do not put them on a body weight — this will reduce the load exerted on the lower extremity.
  • Making steps, not distract from the platform heel, otherwise will join in the buttocks.
  • An example set of exercises

    How to work on classic stepper to lose weight:

    • 5 minutes leisurely step;
    • 4 sets consisting of 4 minutes of intense step with acceleration and 1 minute of running;
    • 5 minute walk at a leisurely pace.

    Such a program of exercises recommended for beginners. Over time, her need to complicate, increasing the time of intense walking first to 10 and then to 15-20 minutes. Additional load can be provided, picking up weights and making their next move: lifts hands in front of him, breeding to the sides, bend the elbows, press up, etc.

    Also, at this projectile can be done in different steps:

    • Classic.

    The case holds up, the steps are performed analogously to climb up the stairs. Pedal you can squeeze out completely or not completely, but quickly. Such fitness training contribute to the elaboration of the muscles of the buttocks and thighs.

    • On polscope.

    The case also holds up, but the foot platforms are not all plane, and the toes and pads. The pedal is not pressed until the end and fast. This formulation helps to stop study of calves and thighs.

    • Heavy.

    The body bends forward, the pelvis is moved back, the foot is on the pedal the entire plane. The pedal is squeezed to the end, slowly and with effort. Due to this position of the body increases load on the gluteal muscles and the muscles of the hips, which stimulates weight loss in this area.

    Contraindications for training

    Almost all sports equipment has contraindications to use. Before operating the stepper is also recommended to undergo a medical examination to exclude the following health problems:

    • hypertension;
    • disruption of the functioning of vessels;
    • serious diseases of internal organs;
    • sprains, injuries and sprains of the lower extremities;
    • decompensated form of diabetes;
    • thrombophlebitis;
    • osteochondrosis in acute phase;
    • chronic disease of the respiratory and cardiovascular systems.

    Also on sugovica’t do fitness training to women who are at 4-9 months of pregnancy (without a doctor), people during the recovery period after a stroke or heart attack, as well as those who have a high temperature, has risen due to an inflammatory or infectious disease.

    Uses photographs Shutterstock

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