Vertical climber burns three times more calories than any cardio machines. Here we pick 5 best vertical climbers that allow you to strengthen your muscles and increase your stamina.
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Warmup: you need to warm your body before going into an intense workout. Do full-range movement for 5 minutes. At a pace of 120 feet/min.
3-minute total
Increase your pace slightly higher. Do short ranges strokes 200 feet/min for 1.5 minutes. Then do long strokes of 130 feet/min for 1.5 minutes.
Rest 30 sec.
3-minute total
30 sec. short-range strokes, 200 feet/min + 30 sec. short-range strokes, 150 feet/min.
Repeat twice more
Rest 30 sec.
4-minute total
Do short-range strokes for 20 sec, 220 feet/min then do 10 sec. short-range strokes, 120 feet/min.
Repeat this for total 8 times
Rest for 1 min.
3-minute total
Now do long-range strokes for 30 sec. 140 feet/min and then do long-range strokes at a faster pace of 200 feet/min. for 60 sec.
Do it once more
4-minute total
now for 4 minutes do short-range strokes, at pace 150 feet/min.
Rest 30 sec.
3-minute total
Do short-range strokes for 20 sec. at pace 220 feet/min after that do 60 sec. short-range strokes, 140 feet/min.
Repeat once, then only perform the 20-sec. interval one more time
Rest 30 sec.
3-minute total
For the last part do short-range strokes for 45 sec. at pace 130 feet/min then do 30 sec. long-range strokes, 230 feet/min.
Repeat once, then perform the 45-sec. interval one last time
Read Stair stepper benefits for health benefits such as active cardiovascular functioning, muscle strengthening, calorie-burning, proper lung functioning, etc
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Mehnaz