Mistakes To Avoid For Stairmasters
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- Опубликовано: 5 сен 2024
- Mistakes to AVOID on the Stair Master ❌😬
I know it sounds hard to make mistakes on the stair master…
… but I see it all the time.
The first thing you’re doing wrong is with your hands:
❌ Don’t hold the handles
❌ Don’t hold the top of the screen
❌ Don’t hold your phone
This reduces the caloric burn by 60% and you’re now not getting enough out of the workout.
What you want to do is have the stairmaster at a comfortable, steady pace, keep the chest and head up with rolled back shoulders and climb slowly.
If you want to increase your speed a bit that’s fine, but don’t hold on to anything.
If you liked this video, comment a 🔥🔥below and I’ll make more!
He pulled that 60% right out his ass. I literally was told by a person training for a fitness show looking amazing…that it doesn’t matter just get up there everyday and step.
yeah, it means your effective weight on the stairmaster is only 40% and the weight on the rails is 60% -- just not true!
Should I do treadmill instead
Idk why everyone is against holding the rails. I always hold the rails and I lost 40 plus lbs🤷🏽♀️
How long did it take? Can u give me info on if u went calorie def
@@shootyaaunty8758 I started in September. I didn’t really count calories but I did make sure to not eat a lot of carbs! Juice was always an issue for me so I would “drink” my calories. I started drinking sugar free drinks and water.
Right? Plus I’m always scared I would trip too
It’s if you want maximum results, also depends on what size you are vs how hard it is to lose weight even after losing a lot of weight.
@@jessicagrooms2198 but how long did it take
The handle bars are there for a reason 🤔
in case you lose balance
Yeah he crazy because I totally almost fell like a couple times not holding on
@@kaieleahbullock5495soft..
work on it on a slower speed and only use one hand
it’s bad holding the handles because you are taking the load off of your legs
Exactly lol
Um nope, I’m extremely clumsy I can see myself now tumbling done those stairs . I only hold for safety while others are leaning slumped over lol
lol same here
The handle bars allow me to focus on different muscle groups and they also assist me when I think I can't go any more they help me thru the pain, so just do what works for you!
This guy is 100 right. It’s my first time ever using a stair master today and I did it exactly how it’s explained in this video. Thank you
I DISAGREE.. If you go hard or do intervals on it, you WILL mistep.. If that happens you'll trip and fall off.. You need your hands on the rails and close to the pause button.
I gotta hold on playboy I ain't gonna lean over though
on god lol
😆
On me!
U still gone get the same out of it, if your not leaning then it ain’t no problem. Majority of folks or holding on to lean
😂😂😂😂
On treadmill I can do it without handles, but the stairmaster is so high & precarious, I don’t want to fall and break my butt!! 😩
I have severe back issues and can hardly walk. I probably can take 20 maybe less steps and be in intense pain. I plan on using a Stairmaster to build strength and I WILL be holding on.
I got my back injections and I use the stairmaster and it doesn't hurt my back but I guess each person is different m, they want to give me the ablations but I turned them down because I think this is going to work
Done all the don'ts he just mentioned and achieved a fantastic physique and was the only cardio I used to do. 🤷🏻♂️
Not everyone has great balance like that I think it’s ok to hold on to the bars for balance but just don’t put ur weight on it. And again people are different
Try not to do it! You can let go for 10-15 seconds until you feel more confident.
Yep, it’s still beneficial both ways
@@michellewilson830 it’s not as beneficial if you hold the rails: don’t mislead this person.
Just like the treadmill: people should try to not use the rails as much as possible.
When you see started run: are they holding the rails?! No.
If you’re still holding the rails: just say that.
Eventually, let the rails go. Engage your core. Focus on that exercise. Build your knees and your and glutes. Let your heart adjust. Let your lungs get stronger. Burn more calories.
If you don’t have enough balance to do it without the bars then maybe you shouldn’t be on it. Unless of course you have a condition or pretty old then yes go ahead and use the handles.
@@madmattrawdawg173I hold on to the bars for balance and have received great results. Stop putting down others to boost your ego.
The stair master is a beast. I can only last 10 minutes 😂😂😂
I could do 60 minutes. But I did the treadmill with incline first (every day for few weeks). I went or ran. Then I tried the stairmaster again and it was suddenly very easy. Still I prefer the treadmill with incline.
It's crazy how simple it is to build endurance. I hadn't worked out for few years so I could barely do 5 minutes on level 11. Couple weeks later, I can knock out 30 minutes at same pace. I do hold the heartbeat monitor whole time though. I'm probably not doing it correctly but I just always want to go fastest pace I can that is still sustainable. But at the end of the day, I'm just trying to get my heart rate going and this does the job. I'm fairly clumsy and can easily lose balance so I wouldn't be able to do what he's suggesting
@@coreystenson2010
Yes! 🤣When you fall down and break your leg... that will not keep you slim, fit and healthy!
@@mariahoelzel3872 yea I bump my foot every time at least once when stepping up. If I weren't holding on, I'd be tumbling and face plant 😂
@mariahoelzel3872 what number do you do 60 minutes with? I'm just starting so I do incline treadmill for and hour then I do just 300 steps(for starters), it been about 1 1/2 weeks of that so when I get to week 3 I'm going to add doing all of this followed up by airline bike, what I do is 15 rounds of going all out for 1 minute a pop I give myself a 2 minute rest since I'm 42 now lol, but my goal is to do that one hour on the treadmill, 1000 steps and the 15 round son the airline, btw I'm starting at 320 pounds so this is to lose as much weight as possible and I wear sweat pants and a hoodie.....im thinking 3 times a week and the other 2 day I'm doing upper body work and 2 days for recovery......
If you’re more comfortable using the handrails, USE THEM. They’re there for a reason. Don’t let advice like this stop you from trying to improve on machines. As long as you’re doing something you’re on the right path. Keep going friend!
1000% agree. I used them until I got better balance and still got great results, just not maximized.
It's 100%okay to modify an exercise to compensate for pain, lack of balance, lack of strength, an old injury, etc. So, you should feel free to hold on to the bars if necessary for safety, etc.
There’s nothing wrong with lightly holding on to the bars for balance. I do not put my weight on the bars at all.
I 100% agree, and I got great results from doing that way you’ve described. I think he’s making a point for getting the absolute maximum benefits from it.
I do the stair master backwards at Planet Fitness. The losers there hate me. I have to get some arm movement in there, along with lunges. I cant wait to see how I'll push myself in the future.
@@cjzanders5430 why they gotta be losers
@@cjzanders5430ur a pick me literally nobody cares or asked 😂
@@faithrose3800 - Say it after me Faith "I will not contribute to the pussification of a nation."
sooooo hard not to hold on lean over etc lol this machine is brutal...my 16 year old daughter use thus machine so I challenged myself to do it with her...first day I did 10mins..im able to do 15 HOWEVERRR I was doing everything you said don't do smh lol so tomorrow I'm going to do 10mins the right way!! thanks for this video
I used to hold on for dear life. Thanks for the tips. Going to use for the 1st time in years
I think the loss in calorie burn comes from leaning on the bars to the point that people take weight off their feet. The bars are there for a reason and grabbing them for balance is expected so it would be better to just say "Don't rely on the handrails too much or you will take away from your workout" rather than "Don't use them at all."
yes . I think holding on the bars here and there for balance is fine but most people completely lean over like there on a counter . thats not for balance thats just making it easier for you.
If holding the rails or using your phone distracts you it may enable you to go longer because it’s more sustainable
30 minutes on the stairmaster 5 days a week, no handle bars. Love it! We are besties lol. Then I follow with some weight training 💪🏾👍🏾🥵
Have you lost alot of weight?
Yeah have you?
Even if you are doing those things you say not to do aren't you still working out so if that person feel like they're getting a good workout what's the problem
Fr tho I be sore all over and sweating hard when I’m done
💯. Actually never ever seen anyone not holding on or slumped over. Stair master is great for posture only when hands are free.
Lol I've never seen anybody standing straight up hands free either 🤣
Sixnine be slumped over the stair master. The first time I’ve ever seen That
you need to come to our UFC gym in Hilo, Hawaii 😆 there are many
@@kaskahea1274 yeah well I’m sure if they can master kicking someone’s ass they can stairmaster correctly
The bar is my friend i am clumsy
It's definitely less efficient to hold the handlebars but its definitely safer. Not holding them forces your body (core especially) to focus on balancing you while you're stepping whereas holding the rails for balance takes a lot of the load off of your core.
This has helped me out in so many ways. Great core workout as well.
I got shredded using it …
The thing is to « stress » your body …
Human body is a well built system… if you adopt the same pace your body will adjust…
If you alternate a 3 minutes speed (10-13) and then 1 min slow (3-5) you will max your results…
You are lifitng 70KG , 90KG
against resistance from gravity
while climbing stairs.
This is gem 💎 for anyone who wants to lose weight also what you eat matters .
so dont hold those bars as much as possible.
I agree 100% He said “don’t hold the rails at the beginning” Holding the rails reduces weight and intensity. Y’all can’t handle your own body weight?? pitiful!!
This workout is no joke.. Changed my strengths overnight... I barely get tired ... I feel like i was cripple before, now i stand like a palms tree ..i feel like my brain was out of place.. I'm really serious .only 15mins everyday then 45 mins lifting..I want to be a gym community forever
Its funny how youtubers seem to say never hold on!! I have tqo friends both personal trainers who teach different levels of fitness and are happy to let clients hold on as long as they are up straight and not falling forward.
Rather be safe and hold on to the handle bars lightly. Theres a reason why Stairs have railings, to prevent people from falling.
The Instructions are clear and simple… 😢 I’m writing this on the floor 😮💨
I use the stair master frequently and there has been a couple times when the machine suddenly locks the steps outnof rhythm, which is enough to make you fall if not resting your hand near the handles to catch yourself. Can you imagine an older person using the stair master with the reccomendation to not hold the handles and that happens? They could fall and break a hip and the complications of that could shorten their life span. You dont have to use the handles to pull yourself up but i think you should rest your hands somewhere where you can protect yourself from falling cause mechanical problems do happen and its not worth injuring yourself. Can the calorie difference really be that big of a difference to risk injury?
I think holding on to the rails is a prudent thing to do bcoz the width of the step is limited and I sometimes bump into the front wall of the stair and that is disconcerting.
Everyone saying “ you need the handle bars to not fall” need to first do a speed that doesn’t require them to hold on until they build up to the next speed. Yesetedsay I was on level 10, walked it with two 15lb kettle bells in my hand assuring I touched no handle bars and kept my balance, if it’s a balancing issue and not a speed issue I would reccomend getting more potassium in you diet like strawberries,bananas or avacados to help with your depleted potassium which will in turn help your balance!
I’ve been so afraid of the stair master and I tried it today for the first time ever! I only lasted 3:45 before saying I can’t 😂 hoping tomorrow I can improve my time
Excelente gracias
You can keep an upright posture while holding the rails.Hold on to the rails lightly but don’t hang off them. If you fail to clear a step you will be falling down like a fool get injured and will no longer be able to workout at all.
I made every single one of those mistakes and still lost a lot of weight. God willing I will now follow your way but will i lose weight even quicker and become even more tone at a faster rate than I was if I follow your method?
Yes, doing it his way burns more calories and engages more muscles
@@oldschoolhistory3246 thanks for this reply. I have been following it and it is way more effective. I have lost even more weight at a faster pace
Yes. You burn more calories because you'd be engaging more stabilizer muscles to balance yourself and you will be using your arms more with each step which burns more calories ever single second.
Please stretch after stair master work. I damn near destroyed my Achilles and got plantar fasciitis in both feet from not stretching when done
what kind of stretch do you do/recommend? Thanks!
@@0anant0 YT Achilles and calf stretches. I also use foam rollers along with massage creams after long 1hr sessions
@@slomotion589 Thanks! I was feeling some pain in my feet the next day after start master (just started doing it this week), but I thought it was due to the calf machine.
There some that have issues with balance , rails are there for a reason just like a backboard for a rim
Man. I see professional body builders doing everything he said not to do. It’s fine to do it
I personally don't hold on to the bars I like to rest my wrists on them for balance, and belive me I feel the burn. After 40 mins my legs and glutes are on fire and I'm dead😅. The bars are there for balance purposes. I do agree that you shouldnt be slouched over the machine though.
You won’t burn more calories by not holding onto the handle bars. I hate how so many people have this misconception. If you’re huffing and puffing you’re working.
unless you use those rails like parallel bars :-)
I can’t not hold the rails..I’ll fall. My gait is uneven due to a medical joint condition in my hips. However I have been doing 30 mims every day on this machine and have seen significant improvement with regards to weight loss. Thanks tho
When im walking on the stairmaster, i love leaning forward when i want to work out my calves. Then, because I get bored easily, i will switch it up and do sidesteps looking at one rail for a few minutes at a low speed. I like to feel which muscle are working to get a full leg workout. I don't know if this is correct or not but I am dripping in sweat at 30 minutes.
I don’t hold on for 30-40 minutes at a time. Every here & there I’ll grab the frontside rail to regain balance if I misstep but it’s rare. It takes a lot of time to get good at it. But when you’re at a level where you’re always looking for the next challenge with stairmaster, it’s an invincible feeling. I’m up to level 15 full minute no holding on (I do full minute intervals the entire time).
If you need the handlebars use em it took me months before I could put my hands behind my back
I always hold the bars because my coordination skills aren't the best, but I always leave super sweaty and with dead legs... Surely that's a good sign?
I hover a hand over the rail and only use it if I feel like I'm going to fall. I get a better core/ stability workout when I don't hold on.
How do you do it if your feet get trapped in the steps so you have to look down so it doesnt happen
Bro I use the stair master with strength shoes to increase my vertical 10 pound ankle weights a 20 pound weighted vest and I just found my elevation mask so ima add that to my workout I can only last 30 minutes but I am going to push myself!
great advice. Most people are slumped over . Then they quit after 5 minutes.
Maybe they do it in moderation by rep and sets 3 x 5 mins and or 3 x 15 steps but quit .. nahhh 😩
Thanks boss
Well I can say from my experience that even when I’m holding the rails I’m still seeing results in my weightloss
For beginners it’s ok. But with time yes. Because handle bars makes it easier for beginners to start but as it gets easier then remove the hands. I went from holding the bars to not holding the bars withing months. Now i am enjoying it without holding the bars. So the bars are not bad. It is just for beginners to start. Advance is without the bars.
I thought about this yesterday when I was using the stair master because I avoid holding the handles on the treadmill.
My thing is that I’m scared I’m going to fall off the damn thing lol I just lightly keep my thumb and pointer and the handles 😂😂 a maybe one day I’ll let go fully
handle bars are there for a reason
For safety.
Weak.
@@cjzanders5430I bench 385 for 10 reps and 3 sets, I use the handle bars when I use the stairmaster but before i use the stairmaster I do one hour incline on the treadmill then I do the steps and then I do 15 sets of 1 minute all out on the airdyne....having said all that I say you're a bum.
Minus well not even use the stair master you’re beating the whole purpose
Where does the 60% come from? Im glad lots of people in the comments agree its silly to say you shouldn't hold on to the handles. As long as you arent leaning forward putting weight on them, or pulling yourself up with them then it should be fine.
Plz hold on to the rails maybe not the front handles but side rails are there so u don’t fall n injure ur head , hold the rails but don’t pull or push on it maybe
Many people have to work up to that. And you’re not losing 60% of your burn. If you can do this unassisted great. If you can’t be mindful of posture but be safe
Please cite the studies backing the 60%. Ppl throw out stats w/o the context or limitations in a study. How many ppl were studied? Was this 1 study or a meta analysis? Was mobility excluded as a factor? Is core activation the theorized contributing factor? What measurement was used & what is the margin of error for the tool used? Hopefully, the stat & studies were critically analyzed. It seems like it should be presented in a more theoretical context than definitive. Injury prevention seems a better target than energy expenditure (If that's the basis). Energy expenditure makes me wonder who was tested.
The added benefit of no hands seems like core engagement for advanced users w/ the needed stability & mobility. This shouldn't deter anyone from using the stairmaster or make them feel obligated to not use the handle bars on the machine for likely safety reasons.
I did 30 minutes of stairs while holding on to the rail and leaning 😭😭😭 I burned 450 calories in 30 minutes. It has nothing to do with holding the bars and everything to do with your heart rate. If you keep it at a steady 135 you will burn fat. Get it how you live and do what’s comfortable, but it’s all about the heart rate.
Or hold on and still exercise safely. Cus either way you're still putting in the work
I feel like im going to fall if i dont hold on😭
What if I’m using a weighted 40 pound vest. Any suggestions?
*HE SAID DON’T DO IT*🤬😡😡
I see the bodybuilders holding the handle bars all the time
I’m holding on to the bars. I am not about to bust my behind and embarrass myself.
leaning on the handles increase glute activation whereas standing increases quad. the caloric burn is the same for stairmaster this would apply to treadmill
Hold the handle bars!! The point is DO THE WORKOUT... 30 minutes a day 5 days a week you will see those pounds drop!!!
I don't hold on to the handle bars I just keep my finger tips on the bars in case of an accident I could grab on if I accidentally miss a step 😮
I am really scared to let go of the handles , I’d just fall down an break my neck😅
Man… I hold to them and be burning like 500’calories I be dripping sweat lol. To each own
where did you got that percentage from?
I need to hold the handle bars for ballance
I try to use good form but I lightly touch the bar with one hand to make me feel more stable.
Man, hold on to the handle bars not to kill myself. Some of us don’t have impeccable balance.
Then that's something not holding on helps you work on
You can hold on just don't support any of your weight by leaning
Everybody is bashing him for saying to not hold the handles. He was implying using the rails to hold your bodyweight which causes posture imbalances over time. Just lightly hold the bars for balance if need be while keeping your posture correct.
The one at my gym doesnt move smoothly literally gotta use alot of force for it to move i think its broken
I saw a guy leaning forward the other day. I thought for sure that was kinda a waste. I was correct ✅
5min in after this.. Hold on or get thrown off😂 but that’s just me lol
I agree to an extent... if your going fast as fuck andd your heart rate is up about 160bpm. Then your in the zone dosnt matter if your cheating or what have you. At the end of the bpm is goal for Fat Burning.
Why not hold the handle bars it works just fine I hold them all the time because I’m afraid of heights!!!!! Hold them if you have too. Don’t judge no one at least your on there WTH!!!!!!!
lol 😆
I'm holding on for dear life, idc, in fact that I do Minnie dips on mine when I'm taking big steps up, makes it into a full body workout, im just starting out though, this thing is a monster lol
I hold the handle sometimes not leaning on them but just a light balance point and lost 10lbs in a month
Thanks. 🙏🏿😮💨💜
I do this exercise more for the legs than for cardio.
I’m getting results by holding on to the bars, but I rather keep my balance.
Do not hold the rails. Let’s gooooo
Right. Do some dips, high knees, and then try stepping backwards.
How many floors equals a mile
Stairmasters have the handlebars for a REASON. Lol people even hold on to bars when climbing stairs irl. People have balance issues it happens. I do agree with him on the slumping with the phone tho
I have no balance and if I don’t have my hands at least resting on something I always trip
I'm clumsy so I need to hold on 😂
Good advice ❤
Not me 😂 at the gym yesterday on a treadmill with a 7.0 incline and 2.5 mph while on the phone except i wasn’t leaning forward. I definitely was steady and it was great
Don’t listen to him I’m holding the bars
It depends how much weight you put on the rails. Pressing dish on the rails will reduce your effective bodyweight relative to the stairs. Pulling forwardI mean it will still give you a workout but if you want the effort to be representative of real stairs it will not as it's like holding onto an empty stairlift to get a tug.
When working out the pace to climb skyscrapers it was dead accurate if I took the step height ratios into account.
🔥🔥
I hold on to the rails and i'm Drenching in sweat