Stair climber / lépcsőző

Setup

- Inspect the machine and all pins, pads or stops. Choose a conservative first load and make sure you can leave the position safely.

- For Stair climber / lépcsőző, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Start at the lowest level, face forward and touch the rails only for balance.

Execution

- Keep a steady step height and upright trunk without skipping steps.

Range, tempo and breathing

- Complete 1 × 5–30 minutes at a repeatable pace. Build up gradually and keep acceleration and braking inside any measured distance.

- Keep breathing continuously behind a steady brace. Do not hold the breath to extend the timer.

Common mistakes and prevention

- Do not hang on the rails or take steps too short for full-foot contact. Lower the level first.

Regression and progression

- Lower the pace, resistance, incline or work interval until breathing and movement are coordinated.

- Increase one variable at a time: duration or distance first, then pace or resistance.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Stop as well if the route, landing area, grip or machine is no longer secure.