Walk or run: Hit the stair master and reap the benefits

What’s your favorite cardio machine at the gym? I am not sure that I have one because I prefer to take my cardio outdoors. But that doesn’t matter right now as prep continues. I have been prescribed the stair master for my cardio.

Yes, the stairs to nowhere. You pick the name: step mill, stair mill or stair master. Regardless, my prescription is three times a week for 30 minutes.

I started my climb this week. The best way to get through cardio is with Netflix. I decided to download episodes of Sense 8 to watch as I walk. I need the distraction because the stair master is HARD and takes a lot of energy.

Mix it up

You can walk and walk if you like. Or you can mix it up. You can customize your workout for speed and resistance to combat boredom.

I am not a big sweater. But trust me when I say that the right stair climber workout can leave you dripping in sweat within minutes. You’ll even tone and strengthen your quadriceps, hamstrings, calves, and booty, plus get your heart and lungs pumping.

This is my workout for this first week. I plan on changing it up every week so that I am not doing the same combination. Let me know down below if you decide to try it out.

Benefits of the stair master

Climbing stairs is known to be one of the most effective cardio (and strength building workouts) you can do for several reasons:

1. Stair climbing engages the body’s largest muscle groups to lift your body weight up, step after step, so you burn more calories than you would exercising on a flat surface.
2. Stair climbing raises your heart rate immediately so with a 30 minute workout, you’ll likely spend most of it with an elevated heart rate.
3. Climbing stairs you are toning and sculpting your lower body while getting a cardio workout at the same time.
4. The stair master is better on your knees

What am I hoping for using the stair master?

Change.

Here are a couple of pics from the Palmetto Classic weekend. I took to the stage with improvements since last summer but not completely where I had hoped. My glutes are tighter and I have less body fat on them than in June. However, I need to be leaner to compete on the next level.

I am about seven weeks out from the next competition and I need to shred some body fat before I suit up and slide on my competition heels.

The goal is that using the stair master over the next several weeks will allow my body to see the changes we need. Stay tuned. I will share my progress.