People either hate steppers or they love them. Some folks venture over to the machine occasionally, but not many people use them as regularly as one might imagine, considering the benefits they can provide. A stepper with variable resistance means a workout can be more cardiovascular in nature or more “lower extremity strength based”.

It is a very challenging machine that may not be the best choice for people who are new to exercise or who may just be returning to an exercise routine. These novice exercisers need to be really careful about maintaining good form with upright posture and smooth steps. A good introduction may be using the elliptical trainer first. After a few sessions on the elliptical, 3-8 minute mini-sessions can be done on the stepper.

Because the feet stay in contact with the machine, the exercises are low impact, but the movement is very repetitive, so it may aggravate lower body pain (especially in the knees). Many people hunch over the machine and look like they are hanging their upper body on the equipment. This may aggravate shoulder or back pain. Correct posture is to stay upright while gently using the handles to balance, not to support the majority of one's weight.

The machine forces the lower body to go through the majority of its ranges of motion, and therefore, many muscles are called to action. The involvement of the quads, glutes, and hamstrings is evident. We know that spot reducing is not possible, but we are also aware that certain athletes have parts of their body that are better defined than others. Most anyone can complement a cyclist's calves or a swimmer's shoulders. In the same regard, a frequent step user is sure to develop nicely defined legs, hips, and glutes. Keeping the resistance high will place an increased muscular demand on the body. This in turn will increase the heart rate, but a cardiovascular component is best attained by setting a level that allows rapid up and down motions of the pedals.
 
Steppers are great pieces of equipment to add variety and to change the intensity of a workout. Even if it is not the preferred method of training, it is an incredibly beneficial training tool that will help an individual achieve weight loss, fitness, and strength goals. Many people go to local colleges to run stairs, or they enjoy climbing hills. The stepper does a great job at mimicking these activities in a controlled environment. Challenge yourself to intervals on a stepper, or even commit your next cardio session in its entirety to a stepper. You are sure to feel the burn and probably in both your heart and your lungs.