Today I would like to give my respects to the amazing yet sorely neglected cardio machine called the Stepmill.
Have you ever seen these ‘intimidating’ and ‘clumsy’ looking machines at the very back of the gym, where no man dares to go because everyone is so busy running on the treadmill or ellipticizing away? Don’t worry, it’s totally okay…You’re not alone in this one! 
Ever since I joined the gym in 2011 and finally took my workouts outside of the comfort of my own home, I noticed that the lonely Stepmill was the most neglected machine at the gym. I mean, every now and then I witnessed the same people getting their cardio on this machine and I took notice of one particular thing. These people were endurance beasts! I’m not sure if I would go as far as to say that they had more cardiovascular strength than a long distance runner, but they definitely broke into buckets of sweat in a much much shorter length of time.
So why am I being an advocate for this little known machine?
Well first of all, I am in love with the Stepmill because I find it to be really fun and challenging all at the same time. And you know me—I always like to be challenged when it comes to fitness. Secondly, after 2 short years of using this machine I have gathered a few conclusions in how beneficial it is for our bodies and our aspirations to live a fit lifestyle.
Benefits of the Stepmill
- Provides great cardiovascular health without putting stress on the joints. I recall my first few times of using the steps when I started having Plantar Fasciitis pain due to over running on my extremely flat feet. Using the right shoes, rolling on the foam, and using the steps more than the treadmill allowed me to heal successfully after a short period of time.
- It rarely requires any bouncing motion which is great if you haven’t digested your food completely. It is also rather safe for [most] pregnant women due to minimal jumping motions. My OBGYN is extremely happy about my using the Stepmill.
- It helps in targeting the muscles of the lower body. It is easy to target every side of the lower body by turning sideways, then backwards, then sideways again—that’s not easy to do on other cardio machines unless you are Rocky Balboa. Because Rocky can do anything! I love Rocky by the way.
- The settings can be easily customized for all levels of fitness; in my opinion intervals are the best way to go when I want to finish up in 30 minutes or less.
- One may hold onto the bars for support and extra reassurance for safety if a major face plant is his or her fear.
- Most people break a good sweat shortly into their workout, especially when performing intervals, whereas running forces our muscles to adapt pretty quickly.
- For those of you who are runners, using the Stepmill from time to time will vastly improve your performance on the pavement.
- The number of calories burned on the steps tends to be at least 1/4-1/3 times higher than when using other machines within the same time length. For example, 30 minutes running= approximately 245 calories. 30 minutes stepping= approximately 310 calories.
- Lastly, you are more likely to get a spot on the Stepmill since it’s not very popular…Yet.
Potential Cons
- I believe it shouldn’t be used more than 2 times a week or it may build the quadriceps more than [most] females would like to. However, if used 1-2 times a week it is great for firming the lower body without adding muscle volume.
- Just like any other routine, it could become boring if it is done too often.
- Unless you have a staircase available near you you can’t easily simulate the motions outdoors, whereas running can be done any time anywhere.
Tips for the Best Results
- Whether your goal is slimming down or building your heart health, try to not lean on the bars. Holding is good, but leaning against the bars defeats the whole purpose.
- Start off at a low level like 6 or 7 and slowly move up. Then throw in a minute sprint at level 18 or something of that nature and go back down the scale.
- It is good to turn all 360 degrees instead of just stepping up forward.
- As your muscles begin to adapt, change the style of intervals.
*Here is a sample of some of my favorite routines. I have many more that are challenging and would be happy to assist you should you have any questions or if you’re looking for more ideas.
For now this is all I can share regarding one of my favorite equipments at the gym. This isn’t to say that I don’t love running on the treadmill because I do, but this is a post that I’ve been meaning to write for a long time! I figured that I should share the little bit of knowledge that I’ve gathered over the past 2 years using the Stepmill, and I think it’s finally time to bring the truth out in the open!
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My Meals Today and a Time for WIAW!
I made a super easy and quick meal to start off my day! It was basically a La Tortilla Factory’s tortilla filled with a Laughing Cow Swiss Cheese wedge, peanut butter, canned pumpkin, cinnamon, and banana slices. I cooked it on a skillet and then drizzled a little bit of maple syrup on top. I bet it would taste extra heavenly if I had a panini grill, hehe.
For lunch I threw together a bunch of random things. I roasted brussell sprouts with coconut oil and garlic herb seasoning, pan fried an egg, and had some of this delicious Mac ‘N Cheese that I made the other day. It is really delicious and I’m looking forward to sharing the recipe with you soon.
I spent most of my day in front of the computer trying to figure out some details for a young adult leaders retreat that is coming up this weekend. It will only be for one night but organizing anything can be rather daunting for me! So all in all, I think I’ve been successful thanks to God’s wisdom and provision like the cabin that we will be staying at. But I still have some more things to pray about and prepare. Fortunately the more I prepare for it the more exciting it gets!
And after taking care of ministry stuff I completed my Lower Body DVD from Ballet Body, and for some reason it was extra hard today! I think it was the extra constipation I’ve been experiencing that’s been weighing me down….Haha, not to mention that pregnancy blood and amniotic fluid has added at least 12 pounds to my body. It feels like I’m literally doing everything with dumbbells on my shoulders! 
So in order to replenish my body I made a really refreshing smoothie with frozen banana, milk, water, and a green brown rice powder supplement that my mom put in a little tub for me to try out.
I hope you have a great day and God bless you in all your endeavors!
Have you ever organized something ‘big’?
-My own wedding, volunteering outings, and a few church events. But organization is something I definitely need to work on—not my gift.
Ever tried the Stepmill? What are your thoughts or even fears about this machine?
What’s your cardio of choice?
Love,
Ellie <33
{ 15 comments… read them below or add one }
Thanks for writing this Ellie. I’ve never tried the stepmill but I’m going to try it out next week (because of the benefits you said!). My cardio of choice is usually running but the stepmill will help me change up my routine.
Love all the information on the Stepmill. I actually LOVE the stepmill. It seriously makes my body feel amazing!
yayyy high five JEssie!!
I tried the step mill few times and it’s challenging, the only cons that I find is that it’s hard to watch TV or read a magazine while doing it.
my favorite cardio is running, outdoor preferably.
I like organizing “big” things, like my wedding and parties at home!
haha! Regardless of the type of machine I could NEVER read while doing it–I’m just not skilled enough to do that
And outdoor is always the most fun and challenging indeed. And you’re so great at organizing things, I could learn a lot from ya.
1st off, yum to everything. Holy yum actually.
2nd, I really wish I belonged to a gym!! I have a treadmill at home, along with some weights and kbells, but I think its the ATMOSPHERE I want most you know?~!
hey Kat! Try to see if there are any deals out there because whatever deal you score say at, 24 hour fitness, that’s the prices you will keep paying regardless of how they fluctuate.
I used to hate the atmosphere but now I like it too!
I’ve never actually tried a stepmill before. They always look so intimidating at the gym, so I usually stick to machines that I know I won’t die or embarrass myself on. I’ll have to try it out though and brave the weird looks from fellow gym people.
Trust me Lindsay~you will look COOL to other people!
Or so I think…you won’t be able to embarrass yourself because it’s so ideal to go at your own pace and still get a workout in. And most likely the stepmills at your gym are tucked away somewhere? 
Yum mac and cheese!
SO SO excited you find out the gender today!! Please let me know!!! YAY!! Lots of love to you and I have HOPE for you that everything will work out
thanks Katie! I’ll let ya know, although I posted it today
Ha ha–it’s so true. The stepmill has always scared me. But thanks for the encouragement to try this machine out at the gym!
Oh Emily~I’m so happy to hear that! I really encourage you to try it, and just go at your own pace~
My favorite Cardio… I use it 3x a week to make my quads bigger. I use it only 5 minds and I’m already burning a ton of calories.
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