Tuesday’s Workout On The Stairmaster 7000 PT Stepmill & Some Pre-workout Back Stretch

Hi again. With yesterday’s 45 minute Calorie Burner workout, I kept my workout shorter (not on effectiveness, just the duration!). Ideally, alternate days of less intense workouts are advised to days of high intensity (and sometimes high impact) exercises to move into ‘recovery phase’. So it was a day to choose the Quick Start workout option.

StairMaster 7000 PT StepMill is specifically designed to meet aerobic conditioning requirements; i.e. a workout routine that will exercise all the large muscles in a rhythmic way in the duration of the workout.

Towards this the StairMaster 7000 PT StepMill provides the perfect workout for the thighs (quadriceps and hamstrings), glutes (buttocks) and your calves, apart from giving you a 10 on 10 on cardiovascular conditioning!

One thing I should have mentioned yesterday was that if you plan to spend/burn more calories on your workout in any option (Quick Start or Fat Burner, Manual or Calorie Burner), you must only use the hand rails for support. If you put your bodyweight on them, you burn lesser calories apart from straining your wrists. The StairMaster 7000 PT StepMill also works best for you on a correct posture of a straight back.

To get back to my workout, here are the highlights tabulated:

PHASE DURATION (Minutes) % OF MHR LEVEL OF RESISTANCE COMMENT
Select Manual Option Entered Weight and Level 5
Warm Up 5 50% – 60% 5 90 steps a minute
Select Quick Start Option Entered Weight Level 10
Workout 20 75% – 80% 10 100 steps a minute
Select Manual Option Entered Weight and Level 5
Cool Down 5 50% – 60% 5 80 steps a minute

And it was tough to maintain for 20 minutes at that Level or Speed but I survived and got a quick burn of 185 calories. Not bad at all!

A good activity before getting on to the StairMaster 7000 PT StepMill would be to do some 5 minutes on stretching with special attention to the back. As the StairMaster 7000 PT StepMill does not work out the back to a great extent but requires a good posture nonetheless, it would be great to follow a basic back stretch regimen looking like this:

  • Stretch to bend forward and touch your toes.
  • Stretch back with your hands upright in the air to the point you are comfortable.

    Position your legs as far apart as you are comfortable. Join your palms in a clasp upright in the air and assuming you are holding a chalk in your hand, draw as large a circle as you can by doing a circular motion with your hands. This exercises the lower back beautifully.

    Put your legs together; bend forward at the lower back joint to form an ‘L’. Spread out your hands parallel to the ground; Keeping your back static, move your arms vertically up and down on either sides left and right. This massages the lower spine comfortably such that you are now ready for the challenge your StairMaster 7000 PT StepMill is ready to give you!

Enjoy your workout!

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