“Commission or revenue may be earned by Hearst Magazines and Yahoo through the provided links. When it comes to choosing the right workout at the gym, the decision ultimately depends on the results you seek. If you aim for a cardio session that maximizes calorie burn, toning, and endurance in minimal time, you may consider incline walking on the treadmill or stair climbing as your top choices.
However, it’s essential to carefully weigh the pros and cons of incline walking versus using the stair stepper. While both offer similar benefits and movement patterns, they are distinct in their advantages. Consider your fitness goals—are you focused on burning calories, engaging muscles, improving cardio endurance, or a combination of these?
Fitness experts weigh in on the benefits of incline walking on the treadmill compared to the stair stepper. To ensure variety in your workout routine, experts also share tips on maximizing the benefits of each machine.
Meet the experts: Alexander Rothstein, EdD, exercise physiologist and program coordinator of Exercise Science at New York Institute of Technology; Catherine Jarrett, PhD, RDN, a registered dietitian and exercise physiologist at Washington State University; Albert Matheny, RD, CSCS, a registered dietitian, strength coach, and co-founder of SoHo Strength Lab.
Understanding the biomechanics and muscle engagement involved in each machine is crucial. Incline treadmill walking requires working against gravity to propel yourself upwards, engaging muscles such as the calves, glutes, and hamstrings. On the other hand, the stair stepper involves lifting knees higher, leading to increased hip motion and the activation of similar muscle groups.
Both machines can be adjusted to cater to various fitness levels, with incline, speed, and resistance settings to challenge yourself accordingly. Ultimately, the choice between incline walking and using the stair stepper depends on your fitness goals and preferences. ”
How many calories you burn on each cardio machine can vary based on several factors. According to Jarrett, intensity, speed, incline, and body weight all play a role in determining calorie burn. He explains that heavier individuals may burn more calories due to the increased gravity on their bodies. Additionally, your baseline fitness level can impact calorie burn, with more fit individuals potentially burning fewer calories because their bodies are more efficient.
In general, a 150-pound person may burn between 200 to 300 calories in 30 minutes on the stair climber or a treadmill set at an incline. However, individual fitness levels and pace can influence these numbers. For example, the American Council on Exercise’s fitness calculator suggests that a 150-pound person could burn about 272 calories climbing stairs for 30 minutes or around 170 calories walking briskly at 4 miles per hour.
When comparing the stair stepper to a treadmill, the former typically results in a higher calorie burn due to the added effort of lifting your legs the full distance. The intensity of your workout ultimately determines which machine is a better cardio option. Rothstein explains that walking on a treadmill at a higher incline or speed can be more intense than using a stair stepper, but the reverse may be true if you climb more stairs.
Choosing between the two machines also depends on your likelihood of sticking with the workout. Consistency is key for cardiovascular health, so opt for the exercise you enjoy and will continue to do regularly. The stair stepper can quickly challenge individuals and elevate their VO2 max, indicating a higher demand on the cardiovascular system.
In terms of strength workouts, the stair stepper may be more effective at recruiting quads and glutes since it involves lifting your body vertically. However, you can increase the treadmill incline to engage similar muscles. Incline walking may be gentler on joints compared to stair climbing, as studies suggest it places less stress on the knee joint while still strengthening leg muscles.
Consider your physical limitations and preferences when choosing between the two machines, and prioritize the exercise that you can maintain consistently for optimal health benefits.
An incline of at least 10 percent is recommended for both the treadmill and stair stepper workouts. It’s important to note that there isn’t specific research comparing these exercises directly, and the stair stepper is known to be a low-impact option. Therefore, choosing either machine can be beneficial.
Tips for maximizing your workout on each machine include avoiding holding onto the railings on the treadmill to ensure you’re engaging the intended lower body and core muscles. It’s also crucial to be able to swing your arms freely while walking or running to maintain balance and power through your stride. Increasing the incline or speed gradually during a 20- to 30-minute workout on the treadmill can add challenge and intensity.
On the stair stepper, it’s advised not to hunch over or rely heavily on the handrails, as this can lessen the effectiveness of the workout and reduce engagement of key muscle groups. Incorporating interval workouts with varying paces can enhance the challenge and keep you more engaged. For those seeking to intensify the workout, a weighted vest is recommended over hand weights to maintain balance and proper form.
Maintaining good posture while using the stair stepper is essential to reduce the risk of injury. Experts suggest rotating between both machines in your workout routine to reap various benefits and avoid workout plateaus. Incorporating both treadmill and stair stepper exercises can be likened to cross-training and provide a well-rounded fitness regimen.
