Steppers

SC2006 · #1 (**permalink**) 06-07-2007, 11:35 AM

I have recently got my self a stepper.. climbing machine... but was curious as to how much per day should be consider "the amount of excercise needed" per day?

Im mainly doing it to keep my fitness up rather than build muscle here. I know tredmills are best when it comes to heart pumping excercise.. but stepper was more affordable...

How much should i be doing per day to be considered "healthy amount of excercise per day" ?

I know they say 30 minutes excercise a day should be good but diffrent machines push you harder than others so i don't know how hard this thing will push me if you get me :S

Cheryl · #2 (**permalink**) 06-09-2007, 12:32 PM

I get this question A LOT !!!

Firstly, the USDA and the HHS exercise guidelines have changed since 2005. The national exercise recommendations are to exercise 60 minutes a day.....preferably 30 minutes of high activity, and 30 minutes of moderate activity...such as gardening, leisurely walking, outdoor chores, playing basketball etc etc.

BUT , you could exercise on your stepper for 60 minutes a day............every day for the next 3 months............and you may not see the results you should ...simply because after doing this activity for 24 days..........your body goes into automatic pilot...and burns fewer calories because your body has adjusted to your workout...and is not being challenged any more.
how NICE!

You need to Constantly be challenging yourself and changing your routine...Machines are fantastic for a kick start....or if you simply feel like you need to burn an extra 350 calories that day, because you over did it at the dinner table .....but in the long hall ..............it's all about lifestyle and healthy eating !

I teach a 90 minute class , 3 days a week...........and each week I give my class new challenges.....so they are constantly burning a great deal of calories.

The key to burning the optimum amount of calories is to be certain you are working at 65-75% of your maximum heart rate . ( at the high end of my class I'm at 85-90% ) Your maximum heart rate is 220 minus your age............then you simply multiply your intensity level.....to see where you are..........that's how you know if you are working hard enough.....

In more simple terms.....if you can talk during your high intensity.............you're not working hard enough.........you should only be able to concentrate on your breathing.........it should be very very difficult to talk at the high end of your workout...and it's different for everyone....I can at least cue my students...usually a one word cue...but I can talk very little!

Also, a stepper will help you cardiovasculary, but keep in mind....it will only workout your quads, hamstrings, glutes, calves.............and really does very little for any other part. You'll burn calories and lean out.....but it will not build muscle in any other region.....like your back, arms, chest, abs, triceps, shoulders....so, you need to be doing strength training in addition to your stepper!

I hoped I helped you out!
Keep in touch!
CheryL : )

SC2006 · #3 (**permalink**) 06-09-2007, 03:38 PM

I must add im not trying to loose weight.. im trying to gain weight.. i have poor appetite or how ever you spell it on top of that a high metabolism which equals a very very low BMI which i need sorting quick. But i do not excercise so i bought a stepper to start. I have seen a small improvement in eating but nothing worth commenting.

I would like to do healthy excercise for the heart more than loosing calories... i cant afford to loose more calories! :P
Also the excercise is kinda important for when i do muscle building, because i need to get my heart pumping and breathing up. I want to do running but stepper seemed more sensible!

My biggest problem is im a hard gainer for weight genetically.. im something like 118lbs and 5ft 11.. so im quite underweight as you can tell.

Any help much appreciated! Im very self concious with my weight specially as a male i dont like being thin, its a delicate matter to me.

Cheryl · #4 (**permalink**) 06-11-2007, 02:14 PM

Okay.....how old are you? It sounds like you eat a lot of snack food...and not much substance...like chicken, vegetables, fruit, rice, eggs, bananas..etc....does your diet consist of chips, cookies, ice cream, some pizza, soda, sugary cereal, mac and cheese, ...etc

I would recommend you gain about 45 lbs...I'd be REALLY happy if you weighed around 160lb....

Ya know, you are definitely thin....and It's real simple....YOU need to eat A LOT!
I would recommend you eat eggs, pasta, oatmeal, potatoes, protein shakes...there's no reason why you can't gain 10-15 lbs a month.......steady growth over time. I would not recommend you do a lot of cardio...you don't need it....I would recommend if you do workout that you only do cardio 3 days a week for 45 minutes....and work out at 45-50% your maximum heart rate! Because of your bmi at the moment...I would not recommend you have a high cardio regimen...you just dont' need it. If you workout any more than that...you're going to have to make up for it in your caloriec intake...which at the moment should be around 3000 calories a day....until you reach your goal weight of 160 or so.

I would recommend you start power lifting....Get a trainer and a spotter.....YOU need to be lifting 3 days a week heavy weight....a steady schedule of
Monday bicep back abs
Tues cardio
WEd chest shoulders triceps abs
Thurs cardio
Friday legs, quads, hamstring, calves, adductor, abductors, glutes,
Sat. cardio
sun Rest

In order to achieve a healthy steady weight gain you need to eat a lot of protein and carbs....drink protein shakes....and bars...and lift heavy weights...

I hope I helped you out!
CheryL : )

SC2006 · #5 (**permalink**) 06-11-2007, 02:48 PM

Im 19 years old. I try to eat but got a really bad appetite.. never feel like i can eat alot... i guess forming a strict diet would allow me to know that im gaining somewhere... but i have never been given one.
And i was always under the impression that protein intake specially if too much is bad for you ... ?

Any comments on that?

Cheryl · #6 (**permalink**) 06-14-2007, 01:47 PM

The truth is too much of any one thing can be bad for you! The standard daily dietary requirements are
Total caloric intake 2100 calories
100 grams of protein
25-30 grams of fiber
1100 mg of calcium
65 grams of fat
This is a baseline....less that 3% of Americans eat veggies, fruit, don't smoke, don't drink and exercise on a regular basis....That is Scary!

Now, your dietary intake varies depending on what you are doing. When I was a power lifter 15 years ago ............I ate 3000 calories a day ! Worked about 12 hours a week ! AND had at least 150 grams of protein a day ! My body needed that at the time. But now, I eat around 2400 a day...........work out 7-9 hours a week........and eat only 90-100 grams of protein a day! Protein is essential for building and repairing tissues....Protein needs vary throughout a person's life. About 15% of your calories should come from protein or .4-.6 grams per lb of body weight. ( a little more if you are an adult athlete)

The power foods that are essential for a healty lifestyle....are
Broccoli, green beans, kidney beans, soy beans, carrots, low fat yogurt, citrus fruits, kiwi, sweet potatoes, mangoes, avocados, bananas, almonds, cashews, asparagus, turkey, chicken, salmon, tuna, garlic mushrooms, tomatoes, peanut butter, green peppers, dark chocolate, oatmeal , brown rice, blueberries, eggs, lentils..........

I hope I helped you out!
Cheryl : )