Does the stairclimber machine actually live up to the hype? | Canada Voices

Every few months a different form of cardio starts trending in fitness circles: rucking, incline treadmill walks and varying your tempo while jogging. While the best form of cardio is always going to be an activity you enjoy and can do consistently, stairclimber workouts are gaining momentum first on social media and now in the real world. At my local gym, the machines have been packed over the past few months, largely unavailable during peak hours.

First introduced in the early eighties, stairclimbers feature a set of continuously revolving steps that can be adjusted for speed, mimicking the act of climbing up stairs. While fitness influencers claim that stairclimber routines can shape your glutes and make you unrecognizable by summer, can the machine actually live up to that hype?

We spoke to experts to differentiate the benefits from hyperbole.

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It’s easier on your joints than running

A major talking point for people championing the stairclimber is that it’s easier on your joints than many other forms of cardio.

“The stairclimber is a good starting point because it introduces a little bit of impact, but not too much, while still offering a very high cardiovascular stimulus,” said Rostam Torki, a registered physiotherapist with Athlete’s Care sports medicine in Markham, Ont. He also pointed to the elliptical and the exercise bike as other effective low-impact cardio options.

A sedentary lifestyle can lead to a number of health concerns, including arthritis and limited mobility. But exercise that is too high-impact can increase the risk of strain or injury, particularly in the knees and hips. The stairclimber can offer a challenging cardio workout without some of the downsides that come with long-distance running, including the potential for chronic injuries to the knees or hips.

The stairclimber can help you gain muscle in your lower body

Videos online tout the stairclimber as a great way to build lower-body muscle and help sculpt the glutes. That might hold true for beginners, since the movement on the machine mimics a partial rep of a single-leg squat. For anyone with an established workout routine, the benefits of the stairclimber may be smaller.

“The stairclimber can potentially provide you with some sort of muscle growth and strength stimulus,” said Torki. “But if you do have some sort of baseline level of fitness and strength then I would say it’s no better than most other forms of cardio.”

If your goal is to gain size or definition in your lower body, the best bet is to focus on resistance training and lifting weights, he said.

Does the stairclimber help with fat loss?

According to Harvard Health Publishing, a 185- pound person burns 252 calories in 30 minutes on the stair climber. That can be beneficial if you’re trying to create a caloric deficit, but it isn’t the silver bullet for fat loss like many claim online.

“The stairclimber can be effective because it can burn a meaningful number of calories, but it should be viewed as one piece of a broader picture that includes nutrition and resistance training,” said Katie Crewe, a personal trainer certified by the National Strength and Conditioning Association.

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Should you try a stairclimber?

For those without an exercise routine, just climbing the stairs can improve your overall health. A 2007 study published in the Journal of Sports and Science Medicine found that low-volume stairclimbing (participants worked up to three climbs a day of 145 steps of stairs) for sedentary individuals increased their VO2 Max – the maximum rate of oxygen the body can consume during vigorous exercise – by 9.4 per cent.

The stairclimber can definitely be a valuable tool for getting in some extra cardio or aiding a fat-loss goal. But whether it is effective or not for your goals comes down to whether you enjoy using it.

If you’re looking to switch up your regular routine or start from scratch, the stairclimber can be a great option. Anyone who has tried an extended session on the machine knows the workout is no joke. As the weather improves, climbing stairs outdoors is another great option.

For beginners trying the machine, Crewe recommends gradually ramping up your pace and duration, as well as checking in on your form by not leaning your arms against the machine.

“If you’re feeling a little unsteady starting out, the handlebars are there to help you with balance, but try not to rely on them too much as you build up your strength and fitness,” said Crewe.