I believe some people are familiar with the stair machine. It is a well-known fitness tool in the gym. Of course, both the stair machine and other tools have good fitness effects, but the method of using these tools is very important. . What is the correct way to open the stair machine? If you don’t understand, you can come and find out.
The correct way to open the stair machine
1. To start, stand on the stair machine and select the desired option on the menu. Most stair climbers have a manual setting, or you can choose a program to run on. Typically, you can enter your age and weight to estimate the number of calories burned during exercise.
2. Move the legs up and down according to the prescribed rhythm, and drive the foot pedal downward, but do not go all the way down to the ground. It is recommended that you keep your grip on the handles to avoid falling. The handlebars can be used to monitor your heart rate to help you stay at the right intensity.
3. Stair climbers are easy to use, help prevent cardiovascular disease, and usually have less impact than jogging outdoors. They are generally harder than other cardio machines. A 68kg person can burn more than 300 calories in half an hour, about 175 calories by walking.
Precautions for stair machine
1. When stepping down, the knee joint must not be stiff and locked, and there must be room.
2. If your muscle strength is too weak, it is best not to choose a step machine.
3. You have poor coordination and poor control. You need to adapt to exercise, or do a stationary bicycle first.
4. Imported equipment is usually larger. If the trainer is too short, do not use it for training, as it will not be beneficial.
5. Although mountaineering machines cause less damage to the knees than outdoor mountain climbing, treadmills, etc., it is better to use mountaineering machines with caution for those who have injured their knees and lack leg strength.
6. If you want to simply exercise and improve your cardiopulmonary function, you can use the mountain climbing machine for 20 minutes at a time; if you want to achieve a good fat loss effect, you need to use it for 30-40 minutes. . The correct use time of the mountain climbing machine is at least 20 minutes. Any equipment must be used according to your ability. Although it is not difficult to use, excessive use can cause injury.
7. Keep your chest up and your head up, don't be hunched over, keep your head down and bend over.
8. Don’t pursue speed, and don’t pursue long time. If you are really tired, slow down the speed to the lowest level., just stop.