If you’re looking for a challenging, calorie-burning, engaging workout, should you use a treadmill or a stair climber? Either one is can be a good option, fitness experts say, but they’re not always right for everyone.

There are actually two types of stair climbing machines you might find in a gym, Chris Barucci, a physical therapist and certified strength and condition specialist at the Boston University Physical Therapy Center, tells TODAY.com.

When using the first variation, sometimes called a stepper, your feet stay in place on pedals that go up and down as you step. But when using the second type of machine, colloquially referred to by the brand name StairMaster, your feet leave the machine briefly while climbing a never-ending staircase. This type of machine is also sometimes called a stair mill, Barucci says.

That’s why, while you can get a great workout on either a stair climber or a treadmill, using a stair climber is generally more strenuous, Dr. Jeanne Doperak, a primary care sports medicine physician and associate professor at the University of Pittsburgh School of Medicine, tells TODAY.com. But that also means it can be riskier than using a treadmill — especially for your knees, she says.

Here’s how to choose which machine is best for your goals.

Does a treadmill or stair climber give you a better workout?

Both a treadmill and stair climber can get your heart rate up, burn calories and work your lower body muscles.

But they impact the body a little differently, Barucci says.

When walking on a treadmill, people typically hit the tread in a “heel-to-toe pattern” and work the hamstring muscles on the back of the thigh, he explains. Whereas on a stair climber, “the pressure is mostly on the forefoot and mid-foot, which loads the lower leg, quad and hip muscles more,” Barucci adds.

Plus, the fact that a stair climber requires you to stay upright while stepping adds a balance challenge that engages your core muscles, TODAY.com explained previously.

With both cardio and strengthening components, a stair climber is generally going to be a more intense workout than a treadmill, Doperak says. That’s especially true if you’re comparing a stair climber to walking on a treadmill.

If you have a relatively high fitness level to begin with and are looking for the most efficient workout machine, a stair climber will likely be a better option.

But, the experts say, not everyone needs that. “In the right pace and the right population, (a stair climber) is a great workout,” she says. And the “vast majority of people will find that they can get as good a workout on some of the other apparatuses,” Doperak adds.

You can up the intensity on a treadmill by increasing the incline or speed, for instance, Barucci says. And you can build lower body strength with a dedicated strength-training routine in addition to using a cardio machine, Doperak says.

“Doing a cardiovascular workout and then having a separate strength workout that really is tailored to where you are in your fitness plan probably is the safest (option),” Doperak says.

Does a treadmill or stair climber have more impact on the body?

Climbing stairs is “one of the hardest things that we do on a daily basis as human beings,” Doperak says. When going up and down stairs, you’re putting “anywhere between three to seven times your body weight on your knee,” she adds. And stairs only become more challenging as we age.

For that reason, a stair climber inherently places more impact on the body — especially the knees — than a treadmill.

That also puts you more at risk for an injury to the knee when using a stair climber, Doperak says. “If we load the knee constantly with a motion that’s putting more stress on it, we get more cartilage wear,” she explains. And in the case of stairs, “people will get early wear and tear behind their kneecap,” she says.

To be fair, a treadmill can pose the same risks at a high enough incline. But Doperak is “often hesitant to recommend the stair climber as opposed to other things,” she says, “simply because I do think it puts many people at risk of having these knee issues.”

Should you use a treadmill or stair climber?

A stair climber is a great option for those who want to train for activities like hiking and climbing, Barucci says.

It can also be helpful for those who are just a little bored with their usual cardio workouts in the gym. “Because of the challenge the user faces needing to keep up with the staircase, it’s very difficult to not be focused on the activity while doing it,” Barucci says, “particularly if the speed is relatively fast.”

Additionally, stair climbers are particularly demanding on the quads and calf muscles, Barucci adds, so it can be a good option for people looking to work on those muscles.

But a stair climber isn’t necessarily a good option for beginners. “If the most you’re doing is a walk around the neighborhood, it feels like a big jump to a half an hour on the StairMaster,” Doperak says. She also cautions against using a stair climber if you have certain health concerns, particularly pain in the front of the knee.

A treadmill is ideal for those who want to continue their walking or running indoors, as TODAY.com explained previously. It’s also perfect for folks looking to build up their walking endurance before a big trip, for example.

Of course, there is also value in variety, Doperak says, adding that even stair climber enthusiasts probably shouldn’t use that machine every single day.

Whether you’re using a treadmill or stair climber, Barucci recommends starting with a time, speed and incline or resistance level that leave “plenty of safety margin.” Basically, start with what you feel comfortable with and increase those settings gradually.

Sanam Teri Kasam actor Mawra Hocane marries Ameer Gilani. Mawra Hocane’s fans rejoiced after the actor dropped her wedding pics on social media. The actor who has a huge fan base in India for Sanam Teri Kasam, has an impressive fitness routine.
Meanwhile, Sanam Teri Kasam is set to return to cinemas on February 7.

Mawra’s love for Pilates

“Just on a random day I decided that it is not okay to carry the baggage of 25 years of my life on my shoulders every-day. Whether good or bad, I had to unwind , slow down , let go & most importantly, Address!!,” she had posted on social media.
“I chose Pilates this year more than ever in order to spend more time with myself & to understand every inch of my body & how well or unwell it may be. You could choose early morning walks , yoga or mere 15 minutes of breathing & being with yourself,” Mawra added.

“I highly recommend that each one of you must care for their well-being. The process can be your own, I chose Pilates this year more than ever in order to spend more time with myself & to understand every inch of my body & how well or unwell it may be. You could choose early morning walks , yoga or mere 15 minutes of breathing & being with yourself,” she left a note for her fans.

Pilates is a low impact workout

Pilates is a low-impact exercise method that focuses on core strength, flexibility, posture, and overall body awareness. It is a highly effective workout that benefits people of all fitness levels and body types.
Pilates can be performed on a mat or with specialized equipment like the Reformer. The exercises involve slow, controlled movements combined with deep breathing.
You can do Pilates to correct your posture, flexibility, balance, and strength. It targets deep abdominal muscles for stability. Its gentle movements make it suitable for all age groups.
Pilates is an excellent workout that enhances strength, flexibility, and posture while being adaptable to all fitness levels. Whether you are a beginner or an athlete, Pilates can help you achieve a toned and balanced body.

Sanam Teri Kasam fame Mawra Hocane has finally found love in her co-star Ameer Gilani and married him in a dreamy Pakistani wedding. Here’s everything you need to know about the man of Saru’s dreams!

UC Davis Health molecular exercise physiologist Keith Baar specializes in sports medicine. He studies the effects of exercise on bone, muscle and tendon health.

In this Q&A, he discusses how intensive exercising after injury or when overweight can cause damage to ligaments and tendons. He also talks about the importance of integrating isometric or static exercises into our fitness routines.

Baar is a professor in the Departments of Neurobiology, Physiology and Behavior and Physiology and Membrane Biology.

Many people who are overweight may find it hard to start exercising. Why is this, according to your research?

People who have type 2 diabetes, and in many cases are overweight or obese, have metabolic problems. Society always says that if these people just ate better and exercised more, they would be fine. But data from Denmark shows that if they aggressively start exercising, they will actually rupture tendons. In fact, they are three times more likely to develop tendon problems if they do this, than if they were to decrease their weight slowly and then gradually increase their activity. Our research is starting to explain why.

People with kidney disease, are older, on bad diets, or are overweight or obese make less collagen. Yet, we’re telling them all to go out and exercise more. But that is putting them at a pretty big risk for catastrophic injuries to their tendons. If they do get a serious tendon or ligament injury, this increases their risk for heart attacks and further metabolic diseases.

What is a safe way for people recovering from injuries or who are overweight to exercise?

Classically, most people think about running, walking and rhythmic exercises that are associated with impact forces on the ground. Those impact forces are basically absorbed by our tendons, cartilage and bones. If we go out and start running when we are not in the best shape, there is a greater risk that we will cause injuries to these tissues, even if we are not overweight.

For example, our data have shown that when a person who has had a leg in a cast for a while goes back to exercising and normal activities, the leg that was not in a cast gets stronger and better, and the previously casted leg does not improve nearly as much — about threefold less. We think that is a really big issue for how people recover after any injury.

If we’re going to start exercising, we can’t only go out and run or walk. Instead, our research shows that when we add long isometric holds, the tissues, like our tendons and muscles, improve better. Adding these exercises helps build muscular strength and endurance.

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What are isometric exercises?

Isometric or static exercises are moves that involve contracting or tightening the muscles without changing their length. They are positions that hold the body or limbs in a fixed position for a period of time. They include planks, squats, lunges and many more positions.

We hear about walking 10,000 steps a day. Is there a golden number for how many times per week to do isometric exercises?

It is totally fine for people to go out and get their steps. When they finish their steps, we would have them do a couple of simple movements, like holding a lunge for 10-30 seconds. To do this, they simply put one foot in front of the other. Then, they bend down so their back knee is just above the ground. That’s a great movement because it will strengthen the Achilles tendon on one leg and the patellar and the quadriceps on the other leg. We would do that kind of exercise at the end of our walk or run or whatever best fits into the person’s routine.

And then you do two or three different moves like that. You hold them for 10-30 seconds each. That’s all you need to do to keep those tissues healthier in the long run.

In another study, we worked with a professional rock climber who helped us get over 500 people to participate in training using a hangboard. A hangboard or a fingerboard is a training tool to increase hand and finger strength. The study showed that when they do these 10-second isometric holds, where people put only part of their body weight on their fingers, their tendons get this long low-intensity isometric that actually increases the strength of those tendons as much as if they were to lift or hold as heavy a weight as possible.

What you want to do is add in those low-intensity, longer-hold isometrics (especially for the legs) to your walking, running or pickleball exercise. The two types of exercise have an additive effect that keeps you healthy and actually makes you stronger.

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