Cardio · Machine
Stair Climber
The stair climber is climbing a moving staircase at a set speed. It trains the heart and lungs together with the glutes and quads, and Volu(me) logs it in minutes only, with your longest set as the record.
How to
Machine- 1 Start slow, stand upright, hands light on the rails.
- 2 Step through the whole foot at a steady pace.
- 3 Log minutes when done.
Tips
- Volu(me) logs this one in minutes only, and the record is your longest set.
- Leaning on the rails takes away most of the work.
- A slower pace without the rails beats a fast one hanging on them.
Common mistakes
- Holding the rails with locked arms.
- Stepping only on the toes.
- Hunching forward.
Muscles worked
Main
- Heart and lungs
- Glutes
- Quads
Also working
- Calves
- Hamstrings
Breathing and bracing
Breathe steadily; if you cannot keep the rhythm without holding your breath, slow down.
How long and how often
- Easy
- 15–30 min at a steady pace, 2–4 times a week
- Intervals
- 6–8 × 1 min faster with 1–2 min slower between
- Getting started
- 10–15 min slowly, adding a few minutes each week
Setup
- 1 Step onto the stairs while holding the rails, and start at a slow speed.
- 2 Stand upright with the hands resting lightly on the rails.
- 3 Warm up for 2–3 minutes before raising the speed.
Technique in detail
- Step onto the whole foot, not just the toes.
- Push through the heel of the stepping leg.
- Keep the torso upright; a very slight forward lean is fine.
- Let go of the rails, or only touch them for balance.
- Choose a speed you can keep without leaning on the rails.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
Why does Volu(me) log only minutes?
Distance and floor counts differ between machine models, so minutes are the number that compares. Your record is the longest set.
Is holding the rails cheating?
Leaning on them with straight arms takes away much of the work. Light fingertips for balance are fine.
Is it good for the glutes?
It works them more than walking or cycling, especially when you push through the heels.
Log it in Volu(me)
Add Stair Climber to any workout and log the minutes. There is no distance to enter, and the record is your longest set.