Selecting and Effectively Using an EllipticalTrainer or Stair ClimberElliptical trainers and stair climbers offer many similar features for individuals considering a fitness machine for their home. Both machinesprovide the ability to exercise and target the thigh and gluteus muscles. Quality machines of both types provide an excellent alternativeworkout to running without the high impact on joints and muscles.

ELLIPTICAL MACHINES The elliptical trainer combines the motionof stair-stepping with cross-country skiing,providing a low-impact aerobic workout.Many elliptical trainers use alternatingpush/pull resistance bars to add an upper-body workout as you stride. The pedalscan also be reversed (backward stride),which not only works the muscles in aslightly different manner but allows somevariation in your workout.

There are two main types of ellipticalmachines available: rear-drive and front-drive. Rear-drive units enable a trueelliptical movement of the pedals andinclude an adjustable incline ramp at thefront of the machine. A front-drive ellipticalmachine, on the other hand, needs to usearticulating pedals in order to match anatural stride and lacks the adjustableramp of a rear-drive unit. Most users tendto prefer rear-drive elliptical machines. Theprimary advantage of a front-drive unit isthe cost; no matter how much of a bargainit seems, front-drive units withoutarticulating pedals will result in motion thatis unnatural and uncomfortable for mostconsumers.

Make sure that stride length is comfortable– some units accommodate a stride lengthof only 14 inches, which is too small for atall person, while others are as long as 21inches. A stride that is too short will makefor an awkward, jerky elliptical ride.

STAIR CLIMBERS Similar to elliptical machines, many stairclimbers offer levels of manual resistance.Others have programming for intervals,hills and endurance training.

There are two types of stair steppers:electronic and manual. Electronic stairsteppers have a motor that regulates themovement of the steps. Manual stairsteppers are less expensive than theirelectronic counterparts and range frommini-steppers to full-size models; airpressure pistons (rather than a motor)regulate the stepping motion. Some stair-steppers feature revolving steps that rotatelike a treadmill track and require you tokeep pace. Most steppers, however, haveindependent pedals; you push down onone pedal as the other lifts up.Independent, self-leveling pedals will allowthe user to keep the step flat throughoutthe workout. Check that the pedal motion

A COMPLETE PHYSICAL ACTIVITY PROGRAM A well-rounded physical activity program includesaerobic exercise and strength training exercise, butnot necessarily in the same session. This blend helpsmaintain or improve cardiorespiratory and muscularfitness and overall health and function. Regularphysical activity will provide more health benefits thansporadic, high intensity workouts, so chooseexercises you are likely to enjoy and that you canincorporate into your schedule.

ACSM’s physical activity recommendations for healthyadults, updated in 2011, recommend at least 30minutes of moderate-intensity physical activity(working hard enough to break a sweat, but still ableto carry on a conversation) five days per week, or 20minutes of more vigorous activity three days perweek. Combinations of moderate- and vigorous-intensity activity can be performed to meet thisrecommendation.

Examples of typical aerobic exercises are: • Walking• Running• Stair climbing• Cycling• Rowing• Cross country skiing• Swimming.

In addition, strength training should be performed aminimum of two days each week, with 8-12repetitions of 8-10 different exercises that target allmajor muscle groups. This type of training can beaccomplished using body weight, resistance bands,free weights, medicine balls or weight machines.

ACSM Information On…

This brochure was created and updated by Hank Williford, Ed.D., FACSM, and Michelle Olson, Ph.D., FACSM. ACSM grants permission to reproduce this brochure, if it isreproduced in its entirety without alteration. The text may be reproduced in another publication if it is used in its entirety without alteration and the following statement added:Reprinted with permission of the American College of Sports Medicine. Copyright © 2010 American College of Sports Medicine. This brochure is a product of ACSM’s ConsumerInformation Committee.

is smooth, natural and comfortable;although mini-steppers come at a mini-price, the mini-construct results in anunnatural restriction in motion that fewconsumers can tolerate.

SELECTING A MACHINEAsk lots of questions. Take a ten-minute“test drive” on several different machines.You will quickly develop a preference forconsole options, set-up and frameconstruction. Basic consoles shoulddisplay time, distance, rate of speed andintensity level. Intensity may be controlledmanually or pre-set from a menu ofprogrammed workout choices when youstart exercise. If your ten-minute “testdrive” is even remotely uncomfortable, donot buy the machine.

PRICE CONSIDERATIONSElliptical and stair climber machines rangein price from a few hundred to a fewthousand dollars. If you cannot afford aquality machine, your money may bebetter spent on a health club membership.

SAFETY CONSIDERATIONSIt is essential that your machine havesolid construction and a stable frame, inorder to give you a safe and effectiveworkout. The handrails should bepositioned so that your workout posture isupright with the knees behind the toes.Bending forward places a great amount ofstress on the back and wrists. Using thehandrails to support part of your bodyweight reduces the effectiveness of yourworkout and puts you at risk for injury.Handrails should be used for balanceand/or resistance training. Read all of themanufacturer’s instructions to get the mostout of your machine!

OTHER CONSIDERATIONS

Weight/Space• Do you have appropriate floor supportfor the weight of the machine? • What is the maximum weight allowanceof the machine? Most will have amaximum user weight of 350 lbs.• Determine your space considerations:– Is the space large enough?– Is the floor level?– Is the ceiling height sufficient?– Will the machine need to be storedperiodically? Are there wheels thatmake the machine moveable?

Maintenance and Durability• Is the manufacturing company reliableand reputable? Is the machine durable,

easily assembled and easily maintained?• Look for a product that is maintenance-free. A well-designed unit takes normalwear and tear into account.• Does the machine come with awarranty? Are local technicians availablefor service?• Look for a warranty that provides for aminimum of one year service and one tothree years’ coverage on parts.• Be sure your warranty includeselectronics and other key components,such as the resistance/braking system.

Power and Performance andOperation• Check the difficulty levels available onmanual mode as well as the range ofprograms available.• Are you able to increase the difficulty ofyour workout as you increase yourfitness?• Check the control panel features: – Is it accessible and easy to read? – Is it user-friendly?– Does it offer the information importantfor your needs (time, distance,resistance, calories, etc.)?

• Is the noise level acceptable?

USING AN ELLIPTICAL TRAINEROR STAIR STEPPERWhen exercising, maintain the correctposture by keeping your shoulders back,head up, chin straight, abdominals tight,and arms relaxed. Your hands should restlightly on the hand rails to assist withbalance (or use the work-out bars ifavailable). Do not lean forward or grip thebars tightly. Posture should be upright. Ifyou have a tendency to lean on the handrails on a stair stepper, adjust the steprate. Increasing the pedal resistance willcause you to slow the stepping rate. Thisshould allow you to take your weight offthe hand rails.

IMPORTANT POINTS TOREMEMBER• Wear supportive athletic shoes. • Avoid restrictive clothing.• Relax and maintain a steady stride,going through a comfortable range ofmotion.• A good machine should allow you tomove comfortably and smoothly, withoutthe chance of your knees bumping intothe console.• Avoid machines with pedals that limityour range of motion.• Any fitness machine is only as good for

your health as the frequency with whichyou use it. ACSM recommendsexercising for at least 150 minutes perweek, consistent with the federalphysical activity guidelines.

STAYING ACTIVE PAYS OFF! Those who are physically active tend to live longer,healthier lives. Research shows that moderatephysical activity – such as 30 minutes a day of briskwalking – significantly contributes to longevity. Even aperson with risk factors like high blood pressure,diabetes or even a smoking habit can gain realbenefits from incorporating regular physical activityinto their daily life.

As many dieters have found, exercise can help youstay on a diet and lose weight. What’s more – regularexercise can help lower blood pressure, control bloodsugar, improve cholesterol levels and build stronger,denser bones.

THE FIRST STEPBefore you begin an exercise program, take a fitnesstest, or substantially increase your level of activity,make sure to answer the following questions. Thisphysical activity readiness questionnaire (PAR-Q) willhelp determine if you’re ready to begin an exerciseroutine or program.• Has your doctor ever said that you have a heartcondition or that you should participate in physicalactivity only as recommended by a doctor?• Do you feel pain in your chest during physicalactivity?• In the past month, have you had chest pain whenyou were not doing physical activity?• Do you lose your balance from dizziness? Do youever lose consciousness?• Do you have a bone or joint problem that could bemade worse by a change in your physical activity?• Is your doctor currently prescribing drugs for yourblood pressure or a heart condition?• Do you know of any reason you should notparticipate in physical activity?If you answered yes to one or more questions, if youare over 40 years of age and have recently beeninactive, or if you are concerned about your health,consult a physician before taking a fitness test orsubstantially increasing your physical activity. If youanswered no to each question, then it’s likely that youcan safely begin exercising.

PRIOR TO EXERCISEPrior to beginning any exercise program, including theactivities depicted in this brochure, individuals shouldseek medical evaluation and clearance to engage inactivity. Not all exercise programs are suitable foreveryone, and some programs may result in injury.Activities should be carried out at a pace that iscomfortable for the user. Users should discontinueparticipation in any exercise activity that causes painor discomfort. In such event, medical consultationshould be immediately obtained.