How long and how often should you train on the stepper? The stepper is a real all-rounder when it comes to challenging workouts for legs and buttocks. But precisely because the workout on the stepper is so effective and focused, you should keep things moderate. Find out how to find the balance between hard training, breaks and well-defined legs here.
Training on the stepper - how often is it healthy?
The gluteus maximus and thighs are among the largest muscle groups in the human body. This makes stepper training ideal for burning fat, as these particularly large muscles consume more calories both during training and at rest. The more trained they are, the better this works.
However, this is not the same as the idea that you simply need to train more to develop these muscles properly. Breaks are part of every workout. Just as Olympic athletes get an ice bath and massages after a competition, your training also needs targeted breaks. Otherwise your muscles won't have the opportunity to grow. After a day with a workout, you should therefore treat yourself to a day without a workout or train other muscle groups. As training on the stepper is very intensive, you should aim for two to three sessions a week.
You should adjust the length of the workout in line with the intensity; harder sessions don't have to be as long. If you train at a lower intensity, you can of course stay on the stepper for longer. In 20 minutes, however, you can do a good, intensive session on the stepper that can really work you out. And that's what you should be aiming for. If you feel that you still have plenty of energy after training, it's better to train more intensively and for a shorter time.
An important exception to this: as an absolute beginner, it is more important that you train your heart and circulation slowly and only then think about building muscle and losing fat. In this case, it can make sense to give preference to longer units. Especially on the stepper, where the basic movement is already relatively demanding.
With the stepper, the question is not how long, but how well
Just as you can physically understretch your body, you can also physically overstretch it. Aching joints and sore muscles are warning signs for your body and you should take them seriously. As a general rule, training always works better when you add a little variety. Training breaks and other sports are ideal for this, but you can already achieve good results with a workout that focuses on the stepper. With just 2 x 20 minutes per week.
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Editorial team fitnessmarkt.de (EA)
Image credit: #229936632_Prostock-studio_ AdobeStock.png
Published on: 2 February 2018