Step Mill
Step Mill is a intermediate-level exercise in the cardio category that primarily works the quads. It also recruits the calves, glutes and hamstrings. It is performed with machine.
How to do it
- 1To begin, step onto the stepmill and select the desired option from the menu. You can choose a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Use caution so that you don't trip as you climb the stairs. It is recommended that you maintain your grip on the handles so that you don't fall.
- 2Stepmills offer convenience, cardiovascular benefits, and usually have less impact than running outside while offering a similar rate of calories burned. They are typically much harder than other cardio equipment. A 150 lb person will typically burn over 300 calories in 30 minutes, compared to about 175 calories walking.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep a pace you can sustain and increase duration or intensity gradually.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
Adjust duration and intensity to your goal — intervals for conditioning, longer steady work for endurance.