StairMaster vs. Treadmill: What Provides the Best Workout?
Going to the gym for cardio can be a great way to get in shape and stay healthy. But there are so many machine options that it can be hard to know which is best for you. Comparing the StairMaster vs. treadmill, both have advantages in getting the most out of your cardio workout.
But which should you choose?
Each machine can be used for leisurely exercise through high-intensity interval training.
You’ll want to find the best use of your time at the gym or what equipment you’ll need for your home gym. Let’s break down some information to determine whether you should run a treadmill workout or step on the StairMaster.
StairMaster vs. Treadmill: The Differences
The StairMaster (sometimes referred to as a stair stepper or stair climber) is an excellent piece of cardio equipment designed to replicate climbing stairs.
It’s an effective way to burn calories, builds lower body strength, and increase aerobic capacity. The StairMaster simulates climbing multiple flights of stairs by stepping up throughout the desired workout time.
But how is the StairMaster different than the treadmill?
For starters, the StairMaster works your lower body differently than the treadmill.
Stairs require additional effort when going up and down, which means it’s an excellent choice for strengthening your glutes, hamstrings, and quads. These are the core muscles that help to stabilize your body while running.
The StairMaster isn’t as hard on your joints as the high impact of running, which is excellent if you have any injuries or issues with joint pain.
Never seen a treadmill before? It’s a piece of cardio equipment with a moving belt attached where the user walks. Many treadmills allow you to change the incline of the belt as well as the speed.
Running on the treadmill is a great way to increase cardiovascular endurance and heart rate. The treadmill’s speed can be adjusted for various intensities, so you won’t be limited in how fast or slow you can go.
Walking on a treadmill is a fantastic option if you need very low-impact.
You’re also fully in charge of the intensity of the incline on a treadmill. This is useful because an incline can seriously spike the heart rate.
With the treadmill, you can decide whether you want to use the incline at all. With the StairMaster, an incline is part of the design.
Benefits of the StairMaster
The StairMaster comes with many benefits, including:
➡️ Strengthens the lower body and core muscles more than a treadmill, offering an effective full-body workout. Running works the same muscles repeatedly, but the StairMaster works for several muscle groups.
➡️ Low impact, making it easier on your joints than running or other high-impact activities. There’s no pounding on the ground like when you land a step running.
➡️ Gives you control over the intensity of your workout by allowing you to adjust the speed, steps per minute, and resistance. The StairMaster working for both cardio and resistance is a pretty sweet bonus.
➡️ Stair climbing helps to burn more calories than walking on a flat surface due to the extra effort it takes when going up and down stairs. If your option is to walk to climb stairs, you’ll get the most caloric bang for your time using the StairMaster.
Benefits of the Treadmill
The treadmill also has several benefits, including:
➡️ Lower impact and easier on the joints than running on pavement, making it an excellent option for those with knee issues. If you’re a running lover like me, the treadmill might be a great option when you can’t run outdoors.
➡️ Allows you to control the intensity of your workout by changing the incline or speed. Some treadmills go from entirely flat to a very steep incline. Generally, the StairMaster is set at one incline level, and you can only adjust the speed.
➡️ Increases cardiovascular fitness, helps to build up your heart rate, and burns calories quickly when choosing to run. For a more effective calorie burn in a set time, running on the treadmill usually beats the StairMaster significantly.
➡️ Provides an efficient way to improve your running performance without going outside. If your goal is to become a better runner, running will help with that.
While the StairMaster is an excellent cross-training option for runners, you’ll need a good feel for running form and forward moment for your race.
StairMaster vs. Treadmill: What’s Better?
So StairMaster vs. treadmill: which one is best for you?
In this study, college-aged women were divided into two separate groups: StairMaster and treadmill running groups. The findings are interesting:
The StairMaster group averaged an increase in VO2 max by 12%.
The running group averaged an increase in VO2 max of 16%.
What is VO2 max? Great question!
This is the amount of oxygen a person can use during intense exercise. An increase in VO2 max is beneficial and equates to higher performance in physical training such as running.
In addition to the increase in VO2 max, the StairMaster group decreased its 1.5-mile run time by 8%.
The run group decreased its 1.5-mile run time by 11%.
So why do we care about this study?
It shows that using the StairMaster vs. treadmill equates to similar athletic progress results.
Ultimately it comes down to personal preference and what results you’re looking for from your workout. For example, if you’re looking for practical lower-body training with less impact on the joints, the StairMaster would be the better option.
A treadmill might be more beneficial to improve cardiovascular fitness and heart rate if you’re looking to push the pace. Ultimately it boils down to personal preference and what results you’re looking for from your workout.
My advice? Try both options and see which one works best for you!
Which Burns More Calories?
If all you’re concerned with is calories burned, there are a few things you need to consider.
Keep in mind that the number of calories one person burns will likely differ from the next person. This is due to things like:
✔️ Age
✔️ Body weight
✔️ Fitness level
✔️ Exercise intensity
✔️ Exercise duration
Regarding the StairMaster vs. treadmill, a few key factors determine how many calories you burn.
While the StairMaster has an advantage with its ability to target both stabilizing and prime movers in a single exercise, the treadmill gives you additional control over the intensity of your workout by allowing you to adjust speed and incline.
So how do the two compare when it comes to burning calories?
If you walk on the treadmill or use the StairMaster for approximately 45 minutes, you’ll burn a significant amount of calories on the StairMaster vs. the treadmill.
However, if you plan to run on the treadmill for 45 minutes, you’ll burn many more calories than the StairMaster for the same 45 minutes.
Overall, both StairMaster and treadmill exercise provide health and fitness benefits. Whether you want to build muscle, increase your cardiovascular endurance, or lose weight, choosing the best option for you is essential.
Give both machines a try and see which one fits your goals.
My Experience with the StairMaster
I spent years working out in a gym setting.
In high school, I used to go to the gym at 4:30 am, Monday through Friday, with my 60-something-year-old neighbor. Then in college, I used the campus gym. After college, I joined gyms like LA Fitness, Retro Fitness, Planet Fitness, the YMCA, etc.
In my experience using the StairMaster, I found it most helpful for strengthening my core muscles. This includes my quads, hamstrings, and upper glute muscles.
These muscles gaining strength was massively helpful for improving my stability while running.
The downfall of the StairMaster for me was the feeling it caused in my knees. For as long as I can remember, I’ve experienced burning in my knees whenever walking up a significant number of stairs.
This made the StairMaster less than ideal for my high-intensity workouts.
It’s always interesting when people tell me that running long distances will destroy my knees. After ten years of running, I still have yet to experience knee pain unless I climb several flights of stairs.
This is why you must test what works best for you. Just because the StairMaster can burn more calories than walking on the treadmill doesn’t mean it will be your best option.
FAQ
This is a difficult question to answer as it depends on personal preference and what results you’re looking for from your workout.
The StairMaster offers an effective full-body workout with less impact on the joints, while the treadmill helps increase cardiovascular endurance and heart rate faster than the StairMaster.
Ultimately, it’s best to test both pieces of equipment to see which works best for you and your goals.
Both the StairMaster and treadmill are excellent cardio machine options for weight loss.
They each burn calories, an element that’s necessary for weight loss. Often we see more calories burned running versus the same amount of time spent on a StairMaster. However, the StairMaster burns more calories than walking on the treadmill.
Yes, the StairMaster is good for fat loss. Stair climbing helps burn calories more quickly than walking on a flat surface due to the extra effort needed to climb stairs.
It also provides an effective full-body workout with less impact on the joints, making it easier for those with joint issues. This can help decrease body fat when following a regular fitness routine and maintaining a balanced diet.
Final Thoughts: StairMaster vs. Treadmill
Choosing between StairMaster vs. the treadmill is a personal decision and ultimately comes down to your specific fitness goals.
Both pieces of equipment offer benefits to help you achieve your desired results. StairMaster works your entire body while running on the treadmill is great for burning more calories and increasing cardiovascular endurance.
If you’re unsure which cardio equipment is best for you, try both and see what works best for your goals.
