Latest news with #StairMaster
Yahoo
2 days ago
- Health
- Yahoo
We Settle the Debate: Is the StairMaster or Treadmill Better for Weight Loss?
We Settle the Debate: Is the StairMaster or Treadmill Better for Weight Loss? originally appeared on Men's Fitness. Men's Fitness aims to feature only the best products and services. If you buy something via one of our links, we may earn a commission. After years of talking about your weight loss plan, you've finally decided to take action. You hired a personal trainer, have a solid workout routine, and found the motivation you've been searching for. But here's the issue—you want to burn fat and get fit but have limited time. Should you hop on the treadmill? Or start knocking off floors on the StairMaster? The good news: If your goal is to get your heart pumping, your legs burning, and your fitness improving, you can't really make a wrong choice whether you go with the StairMaster vs treadmill. 'Both are really good for building aerobic capacity. And they're both fairly equal from a lower body fitness standpoint,' says Shawn Arent, Ph.D., C.S.C.S., chair of the Department of Exercise Science at the University of South Carolina. But depending on your fitness goals, mobility, and what you want to—or don't want to—get out of a gym session, the StairMaster or treadmill may be a better cardio workout. Below we discuss what makes each great, drawbacks for each piece of equipment, and interval workouts you can use on each machine to help keep your cardio sessions fresh. StairMaster vs Treadmill: How Are They Different? Both Improve Cardiovascular Fitness And they do so to a similar degree. In a 12-week study of active females from 2004, treadmill and StairMaster workouts both improved VO2 Max, a measure of the maximum amount of oxygen your body can use during exercise. VO2 Max is both a marker of fitness and healthy longevity. Both Burn Similar Amounts of Calories You may be wondering which is better—the StairMaster vs treadmill for fat loss. In a study comparing lots of different cardio machines, recreationally active men who went all-out on the StairMaster and treadmill burned a similar number of calories per minute. The treadmill burned slightly more (17 calories per minute) than stair climbing (15), but both machines outperformed stationary bikes and elliptical machines. They're Both Good for Beginners and Advanced Exercisers Even if you've never scanned a gym membership card before, you already know how to run, walk, and climb stairs. The stair climber might be slightly better for beginners who want to do high-intensity work, says Greg Pignataro, C.S.C.S., founder of Never Past Your Prime, because it 'forces you to move in a way that reinforces proper movement mechanics.' The Mechanics Are Different The main difference between a stair climber and a treadmill is obvious: Using a treadmill, you're walking or running on a moving belt, while on the StairMaster or other type of stair climber, you're climbing steps. Stair Climbing Is Lower Impact Running on a treadmill puts more impact on your lower body joints than walking or trotting upstairs. Increasing the speed at which you run on a treadmill increases those joint-jarring impacts, says Ryan Koziol, owner of RYKO Fitness. Bumping up the speed on a StairMaster is still a low-impact form of exercise. Treadmills Are More Versatile While you can increase the speed or resistance on a stair climber, Arent says, the treadmill's ability to adjust speed and incline can provide more flexibility for making the workout easier or harder. Each Challenge Your Leg Muscles Differently Both pieces of equipment will challenge all the muscles in your legs, but climbing stairs can provide more overall activation of the quadriceps, the muscles in the front of your thighs, Arent says. Walking or running on the treadmill at an incline closes this gap. And to increase glute activation on a stair climber that is a step mill—a type that has a series of steps that cycle through instead of foot pads—you can skip a step, he says. Treadmills May Transfer to Sports-Specific Goals If you want to run 5Ks or other races, you'll want to actually run, Arent says. And you can only really do that on a treadmill. But a study from 1993 found that college-aged women who did stair workouts for nine weeks improved their time in a 1.5 mile run, though not quite as much as other women who trained on the treadmill for the same period. Treadmill: Pros and Cons The treadmill will help you rack up steps and elevate your heart rate. But it's got other unique benefits that other cardio machines don't have. Pros of the Treadmill If you want to run fast, you've got to run, says John Peel, a trainer for iFit and Nordic Track. 'It's going to suit the trail runner, distance runner, and casual hiker more appropriately,' he says, because the incline can be increased to mimic some of the conditions faced in races. Experts agree that the best way to run on a treadmill is with some level of incline. This reduces the impact of each step, Pignataro points out, and also makes it less likely that you'll land on your heel, a jarring impact that can result in injury. Versatility Bikes, ellipticals, and step machines can only increase or decrease speed and resistance. Because you can adjust not only the speed but the incline of the treadmill, it may also be the most versatile piece of cardio equipment in the gym. You can also just walk on a treadmill and get an effective workout, Koziol says. The ability to change multiple variables also lets you do multiple kinds of workouts: It's easy to train slow, fast, at steady paces, or at different speeds or incline intervals. Challenging at an Incline While you may think of a treadmill as a piece of equipment for running, using it to walk at an incline may be even more effective, and it reduces the impact you'd feel while running. Koziol suggests trying to start walking at 5 to 7 degrees of incline, going for 10 to 20 of the Treadmill Leads to Bad Running Mechanics The treadmill's moving belt forces you to run differently than you would outside, Pignataro says. 'It's like having a rug pulled out from under you constantly,' he says. As a result, it's more difficult to keep your center of gravity landing over the center of your foot. Instead, your leg goes in front of your body, and you land on your heel. 'That's not the way we're designed to run,' he says. 'The forefoot should be the first point of contact. If you're landing on the heel first, it's my professional opinion that you're doing more harm than good.' To reduce this effect, run at an incline, he says. Your foot will be on the treadmill for longer on each step, and it's easier to strike with the center and front of your foot. Requires Lots of Ankle Mobility at High Inclines When walking on a treadmill at an extreme incline, your ankle needs to flex so that your toes come toward your shins. This movement is called ankle dorsiflexion, and not everyone has great mobility in this way, Arent says. If this is causing you discomfort, the stair climber may be better for you. High Impact Especially when running at low or zero incline, the treadmill is jarring. With each step slamming onto the belt, you're sending shocks up through your feet, ankles, knees, and hips. This can result in overuse injuries or pain in the long haul, Koziol says. Boring and Repetitive There's a reason the treadmill is sometimes called the 'dreadmill.' While it can be the only option for certain exercisers to run during colder months, running on the treadmill can still be a drag. StairMaster: Pros and Cons Climbing on a StairMaster, step mill, or other stair climbing machine is a great option for meeting the weekly recommendation of 150 minutes of moderate or vigorous cardiovascular activity. Plus, it also has some bonus benefits that other cardio machines can't provide. But buyer beware, there are also a few nitpicky drawbacks to consider. Pros of the StairMaster Encourages Good Movement Mechanics Unlike the treadmill, which can lead to heel striking, climbing on a step mill or StairMaster 'forces you into better mechanics automatically,' Pignataro says. This means that you'll step and land on the front and center of your foot instead of with the heel. 'It's basically impossible to climb stairs on your heels.' This foolproof mechanical advantage makes the stair climber less likely to get you hurt, he says, and also an ideal choice for beginning exercisers. A Challenging Workout No surprise here. Climbing stairs is harder than moving at the same pace on flat ground (or a flat treadmill). You'll be able to get to higher intensities at lower speeds, Koziol says, which has an added bonus: You can work harder without increasing the impact of the exercise on your joints. Greater Quadriceps Activation Climbing stairs will work all the muscles in your legs, just like walking or running on the treadmill. But the StairMaster will work the quadriceps, the muscles in the fronts of your thighs, a little harder, Arent says. Climbing the steps at a fast pace will also work the muscles in the back of your legs, also known as your posterior chain, harder than flat or low-incline treadmill walking or running, Peel says. Cons of the StairMaster Burns Slightly Fewer Calories In a study that compared 10 different cardio machines, the step mill—the kind that has a revolving staircase you climb—burned an average of 354 calories in 30 minutes, the second-most among the different exercises studied. The only machine that beat it was the treadmill, but not by much: Exercising at a similar intensity, treadmill exercisers burned 378 calories. Only Speed or Resistance Can Be Changed On a step mill, the type of StairMaster with steps that rotate, the height of the stairs can't be adjusted. For some exercisers with knee issues, Arent says, this can cause some discomfort. If you're using an older-style stepper, where the foot pads connect to the machine by metal arms and go up and down, you can shorten your steps, he says, to find a range that doesn't cause knee discomfort. More Challenging For some exercisers, this is a pro, but for others, the challenge of bounding up stairs is a deterrent. The solution, Koziol says: Go slower. Walking at an incline on a treadmill is tough at a slow speed, and so is climbing stairs. If your heart rate is elevated, you're getting a good workout—even if it's not as fast as you'd run. It Can Get Repetitive Like the treadmill, the scenery doesn't change when you're on the stair climber. It can get boring. StairMaster and Treadmill Workouts While both the StairMaster and treadmill work for steady state cardio, there's more you can do than just hop on either of these machines and move for 30 minutes. Try these variations when incline walking, incline running, or on the StairMaster. Incline Walk: the 12/3/30 Workout When you increase the incline on a treadmill, Koziol says, the change in difficulty ramps up quickly with each uptick in slope. So even walking slowly provides a serious challenge. Case in point: His favorite treadmill workout, called '12/3/30.' 'It's a 12 percent incline at 3 mph for 30 minutes,' he says. Even at this slower pace, the ramp will be a challenge. If it's too hard, he says, start at a slightly lower incline and work your way up. Incline Walking or Running Intervals High-intensity interval training (HIIT), where bouts of high-intensity work are alternated with lower-intensity work or rest, is a time-efficient way to burn calories on either machine. These workouts go by quickly, Peel says, and work up a great sweat with less repetitive ruminating than a steady-state bout. Set the speed and incline at a level where you'll be challenged for 30 seconds, Peel says. After 30 seconds of work, step to the sides of the belt to recover for 30 seconds. Repeat for 10 to 20 rounds. StairMaster Intervals: Use Resistance/Levels Koziol loves the StairMaster for interval training. For easier efforts, he says, set the StairMaster at a level where you're walking very slowly up the stairs—almost like you're trudging. This could be a level 3 on the StairMaster for many exercisers. 'There is no 'too slow' here,' he says. For the harder efforts, set it at a level, probably between 6 to 10, where it's like you're rushing up the stairs (imagine you're late for a meeting, and the elevator's on the fritz). Perform seven rounds of 1 minute of the hard effort, followed by the easy effort for the same amount of time. Try this workout on its own for a cardio day, or at the end of your strength workout. StairMaster vs Treadmill: Frequently Asked Questions Which is better for fat loss? Either one will work well. There is no 'best' cardio method for burning fat. Studies have found that for maximum fat burning during exercise, people with more than 35 percent body fat will burn the most working between 61 to 66 percent of their maximum heart rate. People with body fat percentages below 35 will burn the most between 57 to 64 percent of their max heart rate. While you'll burn more fat during cardio workout at these lower intensities, studies have shown that when the amount of work done is evened out, there's very little difference in calories and fat burned over a 24-hour period with high vs low-intensity cardio. Should I hold on to the handles? Only if you need to balance. Holding on significantly reduces how difficult both the treadmill and StairMaster are since they reduce the amount of body weight you need to move, Arent says. To maximize your results and simultaneously train your core to hold you upright, keep your hands off the handles if you can. Is running on a treadmill the same as running outside? For running form, no. Running on the treadmill can cause you to strike with your heels, Pignataro says, resulting in jarring impacts. And at higher speeds, he says, running on the treadmill isn't so much running as it is skipping or bouncing on a moving belt. From the perspective of the number of calories you'll burn, running outside and on a treadmill are pretty close, though. In a 2019 meta-analysis, scientists found that when running on the treadmill—even without an incline—study participants used as much oxygen as they did for outdoor running at speeds up to six minutes per Settle the Debate: Is the StairMaster or Treadmill Better for Weight Loss? first appeared on Men's Fitness on Jul 18, 2025 This story was originally reported by Men's Fitness on Jul 18, 2025, where it first appeared.
Yahoo
5 days ago
- Health
- Yahoo
What is a micro-walk? The fad may be the simple trick to make you healthier
Want to do a good deal for your health in a short amount of time? Just taking a brief, brisk stroll may be the answer. Known as a 'micro-walk,' the practice takes only 10 to 30 seconds to be beneficial. 'Micro-walks are particularly effective for sedentary individuals or those in recovery, offering an accessible way to reintroduce movement,' Dr. Zulia Frost, co-founder and clinical director of Recharge Health, previously told USA Today. The benefits lie in the short bursts of energy. Through them, people can burn more calories, increase their metabolic rate, and enhance endurance and strength. Researchers found that people who took micro-walks were expending as much as 60 percent more energy than those who took longer walks covering the same distance. 'These walks can be as simple as a quick stroll around your office, walking to grab a coffee, or stepping outside for some fresh air,' Kelly Sturm, of Cancer Rehab PT, told Prevention. To reach these conclusions, researchers from the University of Milan studied the health of 10 individuals who used the StairMaster and treadmill for varying periods, up to four minutes. They measured the walkers' oxygen intake using an oxygen mask. Their findings build on previous research touting the benefits of the quick, energetic surges. High-intensity interval training was shown to be more beneficial for older women than moderate exercise or resistance training in a study of elderly Brazilian women last year. Furthermore, one-minute bursts of training for 19 minutes were found to be effective for improving fitness among people six months or more after a stroke. Lastly, researchers said just 4.5 minutes of vigorous activity during daily tasks could slash the risk of some cancers by nearly a third. Another walking trend that has recently gained momentum involves alternating between low-intensity and high-intensity walking for three minutes over the course of 30 minutes or more. But the best thing to do is just exercise. You don't even need the gold standard 10,000 steps a day to reduce the risk for chronic disease and cognitive decline, researchers said on Wednesday. Only taking 7,000 steps can do the trick. 'It's really about doing what you can,' dietitian Albert Matheny, a co-founder of SoHo Strength Lab, told Women's Health. 'If you're not a big walker and you think, 'I don't want to walk five miles,' then just do 30-second bursts. It's more attainable.'
Yahoo
22-07-2025
- Yahoo
I swapped the StairMaster for hill running — here's what it did for my mind and body
When you buy through links on our articles, Future and its syndication partners may earn a commission. The StairMaster is a popular gym machine that offers a hefty lower-body workout. On those revolving steps, you build strength in your quads, glutes, and calves while challenging your cardio and burning calories. That's all fine and well until you get bored three minutes in, staring at the plain white gym wall in front of you, wishing you had downloaded something on Netflix to pass the time as you count down the remaining steps. There are certainly ways to spice up your StairMaster sessions; for example, my colleague Sam tried the 25-7-2 TikTok workout for a week. The challenge involves setting your StairMaster to level seven, stepping for 25 minutes, and completing the workout twice a week. But I'm a sunshine worshipper, and if I can work out outdoors instead of indoors, I will. So, while trying to figure out how I could get benefits similar to those offered by StairMaster, I decided to ditch the StairMaster and the gym altogether and take to my local hills to work out. Here's what happened. Modern technology makes it easy to find hilly locations I felt a bit like a grandma saying 'technology is great, isn't it,' but it really did help when I started looking for good hill running spots. After moving to my new area, I used Strava's route maps (part of its premium features) and played around with filters like elevation and distance to find hilly routes other local runners were using. For my first session, I didn't follow a set plan. I just wanted to see how I handled the elevation. If you already know your local hills, you could turn them into a short workout, like a set of sprints with jog-back recoveries. Being surrounded by nature was a great distraction It sounds a bit cliché, but I genuinely feel a rush when running up a steep hill, surrounded by greenery with even bigger hills looming in the background. Breathing in fresh air instead of the recycled, sweaty air from the gym is also a huge bonus. Hill running is undeniably hard, but being outdoors helps to distract you from how tough it is. Plus, it's easier to take walking breaks without messing around with machine settings. You can just ease off when you need to and get going again when you're ready. I know I'm lucky to live right at the foot of some scenic hills, and not everyone will have easy access to this. But you definitely don't need to live near mountains to give hill running a go. A steeper path in your local park can work just as well, and apps like Strava are great for spotting popular hill routes nearby. If you're heading off-road like I did, I'd highly recommend wearing a pair of the best trail running shoes for adding grip and stability on uneven ground. The Hoka Speedgoat 6 is built for rugged terrain, with grippy soles that keep you stable on uneven trails and a cushioned feel that helps soften steep climbs and descents. They're light, comfortable, and designed to handle hills with Deal The glute burn was real Just like the stairmaster, hill running really puts your glutes to work. It mainly activates the gluteus maximus, which plays a key role in hip extension and powering you forward as you climb. The steeper the gradient, the harder those muscles fire to keep you moving. I usually notice it the day after, not an overwhelming soreness, but a solid, satisfying ache that feels like progress. In short, hill running is a practical way to build glute strength using just your body and the terrain. What the science says about hill running Hill running is not just a tough workout but one with real benefits. A recent study published in the Journal of Sports Sciences looked at hill runners' fitness, body composition, and performance. It found that better aerobic capacity and lower body fat were linked to stronger hill running performance. The study also noted that hill running pushes you close to your maximum effort, which is a sign of an effective cardiovascular workout. However, it's important to note that another key takeaway from the study was that many hill runners might be burning more energy than they take in, so fueling properly is important if you increase your hill running sessions. Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button. More from Tom's Guide Best fitness trackers New study says these workouts don't just build strength — they improve your sleep, too Don't own a smartwatch? Strava's app update just made phone tracking way better
Tom's Guide
21-07-2025
- Health
- Tom's Guide
I swapped the StairMaster for hill running — here's what it did for my mind and body
The StairMaster is a popular gym machine that offers a hefty lower-body workout. On those revolving steps, you build strength in your quads, glutes, and calves while challenging your cardio and burning calories. That's all fine and well until you get bored three minutes in, staring at the plain white gym wall in front of you, wishing you had downloaded something on Netflix to pass the time as you count down the remaining steps. There are certainly ways to spice up your StairMaster sessions; for example, my colleague Sam tried the 25-7-2 TikTok workout for a week. The challenge involves setting your StairMaster to level seven, stepping for 25 minutes, and completing the workout twice a week. But I'm a sunshine worshipper, and if I can work out outdoors instead of indoors, I will. So, while trying to figure out how I could get benefits similar to those offered by StairMaster, I decided to ditch the StairMaster and the gym altogether and take to my local hills to work out. Here's what happened. I felt a bit like a grandma saying 'technology is great, isn't it,' but it really did help when I started looking for good hill running spots. After moving to my new area, I used Strava's route maps (part of its premium features) and played around with filters like elevation and distance to find hilly routes other local runners were using. For my first session, I didn't follow a set plan. I just wanted to see how I handled the elevation. If you already know your local hills, you could turn them into a short workout, like a set of sprints with jog-back recoveries. It sounds a bit cliché, but I genuinely feel a rush when running up a steep hill, surrounded by greenery with even bigger hills looming in the background. Breathing in fresh air instead of the recycled, sweaty air from the gym is also a huge bonus. Hill running is undeniably hard, but being outdoors helps to distract you from how tough it is. Plus, it's easier to take walking breaks without messing around with machine settings. You can just ease off when you need to and get going again when you're ready. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. I know I'm lucky to live right at the foot of some scenic hills, and not everyone will have easy access to this. But you definitely don't need to live near mountains to give hill running a go. A steeper path in your local park can work just as well, and apps like Strava are great for spotting popular hill routes nearby. If you're heading off-road like I did, I'd highly recommend wearing a pair of the best trail running shoes for adding grip and stability on uneven ground. The Hoka Speedgoat 6 is built for rugged terrain, with grippy soles that keep you stable on uneven trails and a cushioned feel that helps soften steep climbs and descents. They're light, comfortable, and designed to handle hills with confidence. Just like the stairmaster, hill running really puts your glutes to work. It mainly activates the gluteus maximus, which plays a key role in hip extension and powering you forward as you climb. The steeper the gradient, the harder those muscles fire to keep you moving. I usually notice it the day after, not an overwhelming soreness, but a solid, satisfying ache that feels like progress. In short, hill running is a practical way to build glute strength using just your body and the terrain. Hill running is not just a tough workout but one with real benefits. A recent study published in the Journal of Sports Sciences looked at hill runners' fitness, body composition, and performance. It found that better aerobic capacity and lower body fat were linked to stronger hill running performance. The study also noted that hill running pushes you close to your maximum effort, which is a sign of an effective cardiovascular workout. However, it's important to note that another key takeaway from the study was that many hill runners might be burning more energy than they take in, so fueling properly is important if you increase your hill running sessions. Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button.
Global News
05-07-2025
- General
- Global News
Mt. Everest on a StairMaster: Halifax woman raises money for charity a step at a time
As demand at women's shelters steadily climbs across Nova Scotia, so does Annika Bell. This summer, Bell is raising money for organizations that support women who have experienced sexual assault or are fleeing situations involving intimate partner violence. For every dollar donated to her GoFundMe campaign, 'Stairs for Support,' Bell promises to climb five floors on a StairMaster machine, until she reaches the equivalent height of Mt. Everest. 'I wanted to set a really high standard for myself and I kind of thought, 'What's tall and big that I could climb,' right?'' she laughs. And she's already two-thirds of the way there — but at a whopping height of 29,000 feet, she'll need more donations to reach the summit. Get breaking National news For news impacting Canada and around the world, sign up for breaking news alerts delivered directly to you when they happen. Sign up for breaking National newsletter Sign Up By providing your email address, you have read and agree to Global News' Terms and Conditions and Privacy Policy 'You got work, you got friends — you got your own life right?' Bell says.' But I always found there's a little time in the day to help someone somewhere.' Story continues below advertisement Stairs for Support is already making an impact, with donations made to Adsum House and Avalon, which supports survivors of sexual assault. '(Donations) would go to our general, everyday food allowances at the house, to help us in providing food and snacks, and also some activities for the people that live in our shelter and in some of our housing locations,' says Kathy McNab, fund development officer with Adsum for Women and Children. 'Every single month the demand seems to be greater in the last two years.' McNab adds that about 80 per cent of the people they help are escaping situations of domestic and intimate partner violence. 'It's great that people are more aware of it now that issue is there, and yes, it is increasing,' McNab says. 'You know, when people are struggling to put food on the table, it's going to create some tensions in a family. So, if violence is a part of that, it's going to increase for sure.' Which means making any donation — big or small — means the world. 'It motivated me, not only to raise money for these centres, but also survivors,' Bell says 'Letting them know they're not alone.' Watch the video above for the full story.
