How Many Calories Can You Burn On a Stair Stepper

How many calories you can burn on a stair stepper will depend on the variables.

  • Your current weight
  • Your age
  • Your current level of fitness
  • If you are a man or a woman
  • How long and how intense you exercise

It really does depend on these specifics, some of which you can vary, to just say ‘get on this stepper, exercise for 30 minutes and you will burn X amount of calories’. I simply could not give you an accurate or an honest answer, without knowing all those statistics.

What Can You Do to Find Out How Many Calories You Will Burn?

Lets start right from the beginning.

One very important thing that you must remember is that you must first set a weight loss plan, which will include everything from how much you want to weigh in say three months, how long you can exercise for each day and will also include a nutritional diet plan.

When you want to burn calories aimed at losing belly fat, you should calculate your body fat percentage. By doing this before you start any weight control strategy, you will get a better idea of how much work you have to do to lose weight, tone your muscles and to look great.

How Many Calories Can You Burn on a Stepper and How to Burn More

burn caloriesTo get the most out of your workout on a stair stepper, and to burn even more calories you could try executing a range of different workouts. This not only reduces the boredom factor quite considerably and makes your workout that much more fun to do, but you will continue to burn those excess pounds and never reach a plateau in your fitness training.

What I mean by that is that by varying your workouts, you keep your heart rate high and you never stop burning that flabby tummy! Honestly, this is great news if you find stepping in one spot a chore.

So how many calories are burned if you vary your exercise routine and how do you vary the workout if you are only stepping up and down? It may seem that you can only step up and down in one spot, but you do have a few other options.

And I have found a few great resources for calculating factors relating to calorie burning and if you use these different tools, you will get a general idea of:

1. Calories you burn just by being alive
2. Calories you need to burn on a daily basis to lose weight
3. Amount of calories you should consume to lose weight

Firstly, lets cover how you can vary your workout.

A typical workout should be 20 to 30 minutes long, at an intensity level not too high that it makes your legs hurt like they are being slapped by bamboos and not too low, that you can step all day. This is would be counter productive to you, one way would build your leg muscles too much and the latter, well it is just not worth doing!

Next you have interval training on a stepper. Or high intensity interval training, also known as ‘HIIT’. The amount of calories you can burn is increased with this form of exercising on a stepper. We discussed this on our homepage article, but what happens with this type of exercising is that your body does  not just burn calories while you are working out for the time you are on the stepper.

Various muscle fibers and triggers are activated in your bodies cells which forces them to continue burning fat for the following twenty four hours after you have finished your workout.

How Do You Perform Interval Training on a Stair Stepper

The theory is this. After you have warmed up and stretched your body ready for your workout, you exercise flat out for 30 – 60 seconds at quite a high resistance. Then you rest for 15 – 30 seconds. You repeat this for anything up to a forty five minute workout time (advanced people are typically the only ones who can perform this type of exercise for that long, but this does give you a goal which you can aim for).

How to Calculate Your BMI and Calorie Intake to Know How Much Work You Need to Do

These are the tools I recommend to calculate your body fat, your daily calorie intake and calories burned.

1. Calculate your BMI (body mass index) to see how much work you have to do:

http://caloriecount.about.com/cc/bmi.php

2. Calculate your daily calorie needs with this calorie counter:

http://caloriecount.about.com/cc/calories-burned.php

3. Calculate the amount of calories you need to hit your target weight:

http://caloriecount.about.com/cc/calories-goal.php

Once you know how much exercise and how many calories you eat and consume, you will understand much more about how much exercise you need to do, or understand how many calories you need to cut down to lose fat.

References:

1 - http://en.wikipedia.org/wiki/High-intensity_interval_training

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