If used correctly, stepper machines provide a good workout for your legs and glut muscles, as well as a low impact cardiovascular workout for your heart and lungs.

The biggest mistake that most people make when using a stepper machine is to support their body weight with their arms. This, combined with leaning too far forward, places excessive pressure on the lower back.

Aim to keep a smooth rhythm, with medium size steps for beginners, and those of a good fitness level can increase the size of the stepping.
Keeping your back upright, and using your hands as balance, when holding the machine, will promote good technique. Remember to warm-up and stretch prior to doing any exercise.
Most machines these days will have a computer display as well as a selection of programs.
Beginners should aim for 6 - 12 minutes on an easy level. On a scale of 1 - 12 aim for a 3 - 5.
Intermediates and advanced should aim for 10 minutes + at a harder level, aim for 6 - 9.

Once you have finished your session on the stepper, its worth spending a few minutes stretching the muscles of your calf and quadriceps (thighs).

If your looking at doing a long session on the stepper - 10 minutes plus, make sure you take a water bottle and have regular sips of water to help keep you hydrated throughout your workout.

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