Ah, the stairclimber. Chances are you have at least one at your gym, most do. There’s an even greater chance that you’ve passed it by on your way to something a little less stressful looking, like the elliptical machine or the recumbent bike. I know my clients at any of the Diversifed Health and Fitness gyms I train at look at me in complete horror when I drag them over to this torturous looking device. Some would probably have wild pigs chasing them than climb on it for 15 minutes.

I know, I get it. Climbing stairs is not that much fun, especially when they’re not “real” stairs and you’re not going…anywhere. But the benefits of this machine should not be overlooked – and if you’re looking to step up your fitness level (sorry, no pun intended!) and are getting bored with your other typical gym machines, it’s worth a try.

Most stairclimbers are the stepper variety, where there are two plates that you stand on and alternate your legs, pressing down on one plate while being lifted up on the other. The other variety is the rolling staircase kind, which definitely takes a little bit of practice on a slow speed when you first get on it.

Stairclimbers are great because they can really burn some serious calories! An average 150 pound woman can burn 408 calories an hour. It’s also a great way to get low impact exercise, which can be great if your having some knee problems or other injuries.

It’s important to maintain proper form on this machine, to prevent back injuries. First of all, choose a comfortable stepping pace. Also, don’t lean on the machine for support, which can throw your body out of alignment. You should have your hands rested gently on the handrails and use them to provide balance, nothing else. If you find yourself draped on the handrails, slow down or take a break from the machine for a bit. It’s better to do this exercise right than wrong.

Correct body positioning for this machine is standing tall, with your feet around hip distance apart. After a short warm up, you should start your workout at a lower speed and gradually build up to a quicker one once your body adjusts. You can also change the settings on the machine to different types of workouts.

In addition to getting a great cardio workout, the machine can really tone up your buttocks, legs, and calves. Your abs and lower back can also get a good workout, if you’re standing up straight as you’re supposed to.

As I reminded some clients at Butterfly Life this morning, ALWAYS drink some water before your workouts, and bring a water bottle with you to put in the machine’s cup holder. You’re going to get thirsty, climbing up flight after flight of stairs!