Stairwalker

The stair walker is not a popular piece of equipment, however is certainly good for building up strength in the lower body, and an excellent form of aerobic exercise.

Its essential that you take care when both mounting and dismounting the machine, as the steps can still rotate around. Use the hand rails to support your body as you step off the machine.

Always work within your own fitness level, the computer display screen will show the level your working on, avoid working at a high level until you become accustomed to the level your own. Make any increases in the speed gradual, to avoid any risk of falling off the machine.

Focus on holding the hand rails with your hands, working ideally one step at a time in a smooth controlled rhythm, placing the foot firmly on the step. If working at a slow speed, you may decide to climb 2 steps at a time, however this should only be done after you have warmed up your legs - taking large steps will place extra stress on your knee joint and muscles.

As you get experienced on the machine, and require a harder workout, aim to let the legs do all the work, using your arms to aid the movement, rather than holding onto the rails. This method will require a higher level of both fitness and balance - always work within your own fitness limits - rather than risk the chance of getting an injury.

Due to the low impact of the machine, this is an ideal aid for runners - especially those needing to perform any hill work sessions.

Keep a water bottle at hand and also a hand towel, as you will use both of these if spending more than 10 minutes on the machine. Aim to vary your workouts by performing interval sessions - i.e. 1 minute easy then 1 minute hard repeated 5 times.