In order prevent injuries and to ensure the body makes continual positive adaptations, it is important to vary the components of a training program. The FITT principle explains the variables that may be changed in order to help a person accomplish their goals. People rarely make alterations to their plan, and therefore many are stuck and find themselves unable to see changes.

The principle describes frequency (3 times per week), intensity (how hard, heart rate, level on machine), time (45 minutes), and finally type (treadmill, stair stepper). Simply by doing a few sessions on the stair-stepper instead of the currently preferred method of exercise, a person can expect to see results. This machine will work some muscles in new ways which will help prevent overuse injuries. It will also recruit new muscles which may help improve body fat, speed, or strength.

Steppers can be set to provide workouts of short duration and high intensity. This method of training is ideal for those who are short on time or for those who are serious about weight loss. Intervals of high intensity and low intensity provide the most calorie burning workouts. 

A little creativity with speed, intensity, and even body position allows for nearly endless possibilities of workout choices. One day may be strength focused, so the intensity is set higher while the speed is slower. Another may consist of easier intensity but faster steps,  creating an incredible cardiovascular fitness session. By turning around on the machine, the exercisers will experience greater focus on their quadriceps and will also be forced into a greater range of motion as the leg is put into extension. Balance and coordination can be tested by using the stepper with only one leg, or while not allowing yourself to touch the rails. As with other machines, it is also possible to start stepping and just go. Many people set a comfortable pace and bring their magazine to read while they step for 30 or more minutes. Steppers provide for great workouts using the simple bio-mechanics of climbing.

Steppers have been a staple in the fitness arena for years. Combined with the treadmill, they were the inspiration for the creation of the elliptical trainer. Many of the formulas for calculating how many calories a person burns while on a piece of cardio equipment are based on exercise done on a stepper. People should consider steppers if they have little room available for their equipment. Steppers take up very little room and can be discreetly put in the corner of any room. They are light, easy to move, and do not generaly require an outside electrical source to operate. The versatility makes them enjoyable and challenging while helping a person achieve their fitness, weight loss, or performance goals.  

Manny Escalante, Jr. MA, ATC, CPT has a Master's Degree in Sports Medicine,

Certified Athletic Trainer, and Certified Personal Trainer.

Competed in bodybuilding and a 3 time Ironman Triathlon Finisher