Mini Stepper

Execution

1. Step onto the machine slowly, get balanced on both pedals first, keeping a light hold on the support while you get used to it.
2. Press down on each pedal alternately in a steady rhythm, bracing your core lightly so the upper body does not wobble.
3. Don't let the pedals bottom out hard; use just enough force to keep the stepping rhythm going.
4. Hold a pace where you can still speak a full sentence, building up gradually over the first few minutes.
5. A beginner aims for 10-15 minutes of continuous stepping at a pace where full sentences still come out, not counting the few minutes of settling in and the 2-3 minutes of slowing down at the end.
6. If you feel chest tightness, dizziness, nausea or unusual shortness of breath, hold the support, step off and sit down to rest; if it comes back, get checked before training again.
7. Slow down gradually for the last 2-3 minutes, easing the pace before stepping off, rather than stopping abruptly.

Quick cues

• Hold the support before you start.
• Step soft, like climbing real stairs.
• Full sentences means the right pace.
• Chest tightness or dizziness, stop.
• Slow down before stepping off.

Common faults

• Fault: Stepping on without holding anything first, risking a loss of balance

  Fix: Always have a wall, sturdy chair or the machine's handles within reach before stepping on.

• Fault: Stomping so the pedals bottom out hard every step

  Fix: Ease off the force, keeping the steps light and steady instead of driving all the way down each time.

• Fault: Hunching forward and gripping the support too tight, pulling the body forward

  Fix: Stand tall and rest the hands lightly on the support for balance rather than pulling the body with them.

• Fault: Stopping abruptly in the middle of a fast pace

  Fix: Taper the pace down over 2-3 minutes before coming to a full stop and stepping off.