Life Fitness : New Stairclimber Has Ergonomic Advantages

Stair climbing is an activity of daily life for most of us. Opportunities to climb stairs are in the workplace, public buildings, shopping malls and in the majority of homes. People now are encouraged to use the stairway in lieu of the elevator or escalator in order to increase daily activity levels. Stair climbing has become such a popular exercise that competitive climbing events, such as the "Hustle up the Hancock" in Chicago, Illinois, and the "Central Park Tower Stair Climb" in Perth, Australia, now are held annually. So why all the fuss over stair climbing? Because stair climbing is an easy, functional and extremely effective exercise.

BENEFITS OF STAIR CLIMBING

Many health and fitness experts believe that stair climbing, as an exercise, conditions the cardiovascular system for beginning exercisers to elite athletes. Jim Erwin, exercise physiologist at Centinela Hospital's Fitness Institute in California, notes that "the cardiovascular benefits of stair climbing are excellent." Stair climbing also involves and strengthens a variety of lower body muscles, including quadriceps, hamstrings, gluteals, tibialis anterior and calves.

Stair climbing is a closed kinetic chain movement. Closed chain exercises offer natural and functional movements and closely mimic activities of daily living. A climbing closed kinetic chain movement is defined as the hip, knee and ankle joints working simultaneously in a predictable pattern of motion. This motion requires distributing body weight among the three joints and alleviating stress on any one joint (primarily the knee); therefore the stairclimber is an option for both recreational and post-rehabilitation users.

PROPER BIOMECHANICS OF STAIR CLIMBING

Research states that biomechanically correct stair climbing increases the effectiveness of a workout, decreases fatigue and reduces the risk of injury. Climbing in an ergonomically correct position enhances the overall exercise experience for the user.

GUIDELINES FOR PROPER STAIR CLIMBING FORM

Climb with the body in an upright position (do not bend forward)
Prevent the chest, back and shoulders from rounding or slouching - keep chest lifted
Keep the head neutral
Square the shoulders and torso directly above the hips
Relax shoulders so that they are down and back
Refrain from excessively leaning on the stairclimber and offloading body weight
Rest hands lightly on the bullhorns or side handlebars for balance
Keep elbows soft and wrists and hands relaxed while using side handrails
Keep knees in line with toes when exercising
Avoid knee hyperextension, as it can increase the chance of injury

WHAT TO LOOK FOR IN A STAIRCLIMBER

Independent Stepping Motion
With stairclimbers, there are two different types of stepping motions: independent and dependent. In a dependent motion, as one pedal goes up, the other automatically goes down. With an independent movement, the pedals work independently of each other, so the exerciser has complete control moving the pedals up and down.

An independent stepping motion most closely simulates real-life stepping movements and is a closed kinetic chain movement because the foot is in contact with the pedal at all times. An independent step also allows exercisers to better control the stepping range of motion. Dr. Carl Foster, professor of exercise science at the University of Wisconsin-LaCrosse and a member of the Life Fitness Academy Scientific and Medical Advisory Board, recommends that exercisers "be sure to use machines that allow you to control your range of motion as you step. The type of steps and your rate of speed affect the quality of your workout." This way, climbers can exercise at a range of motion that is comfortable and effective.

Ergonomically Correct Handlebar Design
Bullhorn Handlebars (optional on the SC 8500 model)
The position of the hands greatly influences upper body position. Properly designed bullhorn handlebars not only provide options, but also accommodate a wide range of body types for comfort and accessibility. Bullhorn handlebars with a slight forward tilt encourage a straight arm and shoulder position, therefore keeping the user in an ergonomically correct upright position. A broad grip keeps the shoulders rotated out and back, which helps the shoulders, torso and hips to remain in proper alignment. Bullhorns also promote an open upper body stance that better simulates an actual climbing motion. This helps enlist the gluteals in hip rotation and prevents the slouching or "cheating" position by eliminating the ability to lean body weight on the machine. Ultimately, this position decreases stress on the lower back and knees.

Side Handrails
One of the most important features on the stairclimber is the side handrails, which are used by exercisers while getting on and off the machine as well as for proper balance and support during the workout. Side rails should be wide enough to accommodate exercisers of varying shapes and sizes and ergonomically placed so the wrists fall in a comfortable, natural position. A higher handrail position promotes a bent-elbow position that allows for greater arm and shoulder motion to help facilitate leg movement.

Pedal and Track Design
Look for an extra-wide pedal with raised safety rims on three sides. This accommodates exercisers with almost any foot size and keeps the foot from sliding into the shroud or the other pedal. Research states that a pedal track or step height should be between 7-15 inches to best suit the majority of users and provide a range for a variety of step heights and workout styles. The pedal track should be banked to simulate actual stair climbing as well as a motion that is comfortable, safe and appropriate for weight-bearing step exercises. Furthermore, with a proper track design, the stepping motion does not generate much impact force to the exerciser. Research using pedal force measurements shows that forces between the pedal and the foot peak at approximately body weight or less, greatly decreasing stress on the body.

Belt-Drive System
A belt-drive system offers climbers a smooth, quiet, no-slip, controlled motion in comparison to alternatives, such as a chain system. A belt system also requires less maintenance, as belts need no lubrication and will not kink or corrode. All of these findings were incorporated into the design of the new Life Fitness® stairclimbers. The stairclimbers were developed so exercisers can enjoy unsurpassed comfort and the ultimate stepping experience.

The new stairclimber design includes:

Independent stepping motion
New IsoTrack mono-roller belt drive system
Linear track range of motion of 13.5 inches
Ergonomically designed bullhorns and side handrails
Extra wide pedal with three-sided rim and no slip-grip

FOR MORE INFORMATION ON LIFE FITNESS STAIRCLIMBERS, CALL 1.800.634.8637 OR VISIT WWW.LIFEFITNESS.COM

References
Bryant, Cedric. Using Functional Weight-Bearing Exercise to Reduce Lower Extremity Injury Potential. American Council on Exercise, 1995.
Carroll, Douglas, Frank Eves and Jacqueline Kerr. Encouraging Stair Use: Stair-riser Banners are Better than Posters. American Journal of Public Health, 1192-1193, August 2001.
Doheny, Kathleen. A Stairway to Fitness Gains in Popularity. Los Angeles Times,5, October 1992.
Yessis, Michael. Step up to Fitness/Stair Climbing Program Helps Tone, Strengthen Leg Muscles. Houston Chronicle, 4, December 1989.
Stair climbing is an efficient way to improve cholesterol and fitness. Preventive Medicine, April 2000.
Life Fitness Research and Development Engineering Study, Life Fitness, Franklin Park, IL, 2001.