The elevation gain on a Stairmaster varies based on factors like duration and intensity. Built-in touchscreen or bring-your-own device. Stairmaster, analyzing the differences in workout experience, calorie burn, and muscle activation. Also, the treadmill may be a more effective tool for weight loss, because it allows you to control. It incorporates small, low-calorie burning calf muscles, and just a small part of your upper thighs and butt — and only burns at most 400-500 calories per hour. Stairmaster vs Elliptical: Which Is Better? The elliptical vs. For longer workouts it is more the boredom factor that is going to reduce the training effect than the no-speciificity of the stair machine or steep incline treadmill. If fat loss is the goal, opt for moderate to intense aerobic activities. Stair-climbers ascend steps of Willis Tower for good cause. 16. 9 Billion. Tighten the transmission pulley set screw to the flat side of the transmission output shaft. That’s not half bad, and compares favorable to most intense workouts like running, rowing, etc. W: 29 IN (74 CM) L: 51 IN (130 CM) H: 58 IN (147 CM) MAX USER WEIGHT: 350 LBS (159 KG) MACHINE WEIGHT: 146 LBS (66 KG) SHIPPING WEIGHT: 168 LBS (76 KG)On a recent trip to Los Angeles, I got a chance to try my first bootcamp class that used a StairMaster instead of a treadmill for its cardio component. The Stairmaster is not always perfect either. 1. 5 calories on the elliptical for every calorie you burn on the Stairmaster. Bowflex isn't just for strength training. To do this, it releases a chemical that makes you feel amazing after your workout is complete. A Stairmaster is effectively a never-ending mini-escalator that replicates the motion of walking up stairs. But my time at Bünda also made me curious about how the benefits of getting your steps in on a StairMaster compare to doing the same thing during an incline treadmill workout like 12-3-30, since. • 8 yr. ”. December 30, 2022. If you didn't move you'd fall, because the stairs are continually looping around. But first, a brief synopsis before diving into the details. The treadmill allows for faster movement and has a. If your primary goal with working out is to lose weight, then a StairMaster should definitely fit in your regimen. Now 13% Off. To take your StairMaster sesh to the next level, grab a set of weights. The Mayo Clinic recommends regular aerobic activity to live a healthier lifestyle. Your complete guide to the Stairmaster vs treadmill. 9 kcal. Stairmaster debate is an old debate that needs to die. Higher-than-average user weight capacity on some models. •. Elliptical vs stairmaster: They both recruit the gluteus muscles and your quads. On average, treadmill workouts allow you to burn more calories (up to 700 calories) at high intensity, unlike the stairmaster, which accounts for 400 calories. Built-in touchscreen or bring-your-own device. Buy it with. • Most adults walk 2 – 4 miles per hour. This item: StairMaster HIIT Bike. Stairmaster 4400PT vs. Article conclusion. But for the basic concept of the work your legs do, it can be similar. 12. (For an alternative to the stairmaster: hit the mall in the mornings if they. Aerobic means "with oxygen" while anaerobic means "without oxygen. Slow climb for 60 seconds. Free shipping. By the end, I was convinced that what trainers have been saying for years is true: Stairmills like the StairMaster are the most effective (and most . imo, stairmaster gets more calories burned but the treadmill is kinder to the joints and you're more likely to keep up with it long term. Stairmaster kickbacks. Best for Core Strength: Sportroyals Stair Stepper. As stated above, a 125-pound person working out for 30 minutes burns about 180 calories on a StairMaster and 270 on an elliptical. Best Stair Climber, Treadmill, and Elliptical: NordicTrack FS10i. +. When it comes to calorie-burning potential, a classic treadmill workout of about 60 minutes can burn up to 900 calories – with additional factors that can affect this number like speed, incline and current body weight. It is a platform with adjustable steps that can be raised or lowered to create different levels of. That way you can test out your resistance and speed. This is the ability to get your heart pumping and your cardiovascular system exerting itself. Additionally, the treadmill’s flat surface is easy to maintain proper form and reduces the risk of injury. The calorie burn for the treadmill will vary more per person than the StairMaster as the type of exercise. In general, I find the stairmaster is better for leg/ass toning, but that I get tired much faster. Avoid jumping straight into doing the 12-3-30 five days a week if you're a beginner. 55. Start with a 1:1 ratio of high intensity to recovery—say 1 minute on, 1 minute off—followed by a 5- to 10-minute cooldown, suggests Friedman. Low impact, making it easier on your joints than running or other high-impact activities. Best Stairmaster Money Can Buy: Stairmaster 10 G. "A+" rated by the BBB. Treadmill with 10% incline = 20 mins = 203 cal. Yes, it's more elliptical than, say, StairMaster, but it makes a solid low-impact option for training that climbing action. Technogym Artis Climb. . Staff picks for Week 12 of 2023 NFL season: Packers vs. The same high intensity on the stairmaster will net you closer to 400 calories. 05³ = 1. This will involve slightly more calorie burning, cardio improvements, and the other health benefits of cardiovascular workouts. $350 at Amazon $338 at Walmart $400 at Tractor Supply Co. Best Portable Stair Climber: Sunny Health & Fitness Stair Stepper Machine. Maximum weight. The Stairmaster and Peloton have become two of the most popular fitness equipment options for those looking to achieve their fitness goals from the comfort of their own homes. If you have a low intensity interval of 30 seconds at 30 steps per minute and the Stairmaster takes around 20 seconds to ramp up to level 120 steps per minute, you have already missed out the majority. Best for Quick Workouts: Bowflex Max Trainer M3 Stepper. Sporting astounding qualities that are found in most of the expensive machines, Wagan EL2273 Mini Stepper Master is affordable and effective for long periods of workout. By Jenny McCoy Updated on October 10, 2023. But my time at Bünda also made me curious about how the benefits of getting your steps in on a StairMaster compare to doing the same thing during an incline treadmill workout like 12-3-30, since the two forms of cardio seem so similar. The stairmaster will offer a better cardio workout compared to walking on the treadmill. 7. Start with a. We are a New Authorized Dealer for StairMaster, Schwinn and more. Note that the stairmaster will mostly use your gluteus muscles. CCDPOP. According to some estimates, a 30-minute workout on a StairMaster can burn up to 300 calories, depending on your weight and intensity level. Affordably priced. Using a Stairmaster benefits the body in numerous ways, and the brain wants you to be aware of that. Affordably priced. Climbing at level 5 on the stair climber rates about a 5 on the exertion scale, while climbing at level 10 rates in the 8 to 9 range. Time: 20–30 minutes. ”. Legs 60%/core 20%/arms 20% (the amount of power and order you should be using each movement for proper rowing), arms/core/legs. The Stair Lifts and Climbing Devices Market revenues is estimated at US$ 2. I’m not sure when the kickbacks on Stairmaster became a thing, but I’m going to take a stance and say I’m not a fan – and quite frankly, it’s a little disturbing that more people aren’t catching on to this. Treadmill vs. 2 mph (11. I warm up with 15 min on the stairmaster and then jump into my weights routine. Ceiling Requirements – a ceiling height of at least 8 feet for SM3 and a ceiling height of 11 feet for the Gauntlet 8. treadmill workout to discover which cardio machine will help you build muscle and reach your fitness goals faster. This is the ability to get your heart pumping and your cardiovascular system exerting itself. 31. 1 inches: Item weight: 148. Replace a chain with frozen links. The Stairmaster provides a cardio workout in tandem with strength exercise for the legs, whereas treadmill running is purely cardio. User weight – The device can accommodate users of up to 300-350 pounds. 1. Just my 2 cents. Free shipping. Repeat this as a cool-down after completing the workout. The average calories for a treadmill 30-minute workout are 100-300. The first thing we are going to look at is which machine will give you a better overall cardio workout. 3/10: 30 seconds : Jog. 7. This is how you grow in fitness level. Here's more about the various stair climber benefits. After justHi everyone, my new gym does not have your standard stepmill/Stairmaster. The biggest downside is the cost – at over $5k, this cardio machine isn’t cheap. Best Stair Stepper for Runners: Bowflex Max Trainer Series. The quality of design and attention to detail improved upon the original StairMaster design and has become the must-have step climbing machine in the fitness industry today. , NASM-CPT, NASE Level II-CSS , Fitness — By James Roland on June 13, 2019 What it is For between $300-700 you can purchase a no-frills budget treadmill. Discover the nu. That’s it. As a result, if you want to lose weight, climbing stairs is a better option than walking. Yea you need to find a machine called "free weights" to do that for you. If you are considering purchasing your own treadmill or StairMaster, there are a few things to consider. Equipment overview: Price Range: $3,799 - $12,999 Different Models: 12 Financing Available: Yes Resistance Levels: 20-25, depending on model Maximum User. If you’re new to it, start with 15 minutes. 25 x Backward Climb. StairMaster’s system is cool, but not I’ll-pay-twice-as-much-for-these cool. Main Set: 35 minutes as 7 x (2 min highest level, 3 min recovery) Cool-down for 45 minutes total; StairMaster Workout 3: 8 Minute Ladder Build with Sprints. Charissa Cheong and Gabby Landsverk. The 12-3-30 workout centers on walking, and walking, in general, is a great form of lower-impact exercise, said exercise physiologist Janet Hamilton, CSCS and running coach with Running Strong in. Treadmill “12, 3, 30” has probably worked so well for Giraldo because it is an aerobic exercise that falls within the ideal range of energy expenditure for most healthy young adults, said David Bassett. Improves Mood. 865. Article conclusion. Get the latest health, wellness and self improvments articles dirsctly to your inbox. Cost: From $199 to $399. You can learn more about the science behind HIIT vs LISS here. 3 out of 5 stars. The 12-3-30 workout is pretty straightforward: You set a treadmill to a 12-percent incline and 3. Two times a week. 158. The stairmaster is a useful and efficient tool for decreasing or maintaining weight by burning calories. 44″ x 22″ x 70″ dimensions, making it possible to fit the machine in 2′ x 4′ floor space. Created by TikToker @shutupcamilla as a “way to get abs in as little as six. Free shipping over $99. Re: ERGdata and Stairmaster HIIT. i for one have great legs but i squatted for over 10 years. December 30, 2022. One study found that treadmill walking at incline level 5 increased calorie burn by 52%. There's no other option out there that gives you access to live coached workouts on reliable, fully-featured machines - for under $2,000. This item: StairMaster HIIT Bike. THE BETTER WORKOUT. Running works the same muscles repeatedly, but the StairMaster works for several muscle groups. Body Power 2-in-1 Elliptical Stepper Trainer. Tue, 14 Nov 2023. Key Differences If you’re debating between a StairMaster workout and a treadmill workout, here are the differences you can expect. Walking at a leisurely pace of roughly 3. The workout - which went viral on TikTok after being coined by content creator Lauren Giraldo - shot to fame earlier last year and currently has 2. You burn calories as you use the muscles in your legs to accomplish the workout -- 150-pound woman can sizzle 260 calories in 30 minutes going at a moderate. I use my quads a lot on that machine, pushing myself upwards, almost exploding to each step, and they’re sore as fuck after each session. The 12-3-30 walking program works like this: Raise your treadmill’s incline level to 12%. Dumbbell calf raises. According to that same resource:Cost: From $1,699 to $1,999. For the purposes of this post, I’ll use “stepmill” to refer to the rotating escalator style machine that you see in most gyms now, and “stairmaster” to refer to the old school, ‘stepper’ style machine (like a StairMaster 4000PT, for example). A treadmill or running on the roads is pure cardio. December 30, 2022. A 155-pound person can burn 562 calories in 30 minutes of running at a 10 MPH pace; A 185-pound person can burn 671 calories in 30 minutes of running at a 10 MPH pace; Now those are some results! Let’s take a look at the stairmaster and see how it stacks up against the treadmill. $1999. The Bowflex’s are only $290, and they’re the #1 highest-rated and best-selling adjustable dumbbells on the market. When done correctly, rowing engages nearly all major muscle groups, from your legs and core to your back and arms,. While the motion of climbing is less harsh on your. Stair-climbing is a weight-bearing exercise, meaning it involves lifting your body weight. Increase one level every 2 minutes: Set 1: Level 8-9-10-9-8, easy recovery for 2 min (RPE 6 to 8 to 6). walking can boost your health in. The Stairmaster is, first and foremost, a cardio machine. LEE PRIEST. All Packers games can be heard on the Packers Radio Network, which is made up of 51 stations in Wisconsin, Michigan, Minnesota, Illinois and North and South. ago. That's consistent with the cube law: 1. • The average step length for an adult is 2. Not only are the health benefits of the StairMaster visible on the body, but they extend to the heart as well. Stairmaster 7000PT Stepmill w/ Blue Console (Remanufactured) USD $4,499. $350 at Amazon $338 at Walmart $400 at Tractor Supply Co. But for the basic concept of the work your legs do, it can be similar. A middle-of-the-range treadmill will cost you between $800 and $1,800, while a high-end model with a wide running belt, top speed of 12 miles per hour, and advanced monitor will cost between $2,000-3,500. Most Affordable Full-Sized Stairmaster: Jacobs Ladder – The Stairway. 8 million views. 00. 6 min/mile) 20. While the 12-3-30 is all about setting your treadmill to a 12-percent incline and walking uphill at 3 mph for 30 minutes, the 25-7-2 happens on a StairMaster or stair stepper. But which is better? Find out here on Stairmaster Vs. 8. Which is best for burning fat, 15-20 minutes of medium intensity on a stairmaster (actual steps) or 30-45 minutes of low intensity fast walking on a treadmill? Also done first thing in the morning on an empty stomach. The Stairmaster workout is pretty much exactly what it says on the tin; a workout on the Stairmaster machine. Best High-Tech Stair Climber. According to this data, the StairMaster burns more calories than the treadmill if you’re running slower than 5. Best option if: Vertical climbing machines — like the VersaClimber — are designed to mimic a natural climbing motion. Bowflex's Max Trainers easily earn our first-place ranking. Last Post: 04-26-2015, 12:11 PM. 2. It may be called the 12-3-30 workout, but you can (and should) manipulate the incline to fit your fitness level, Araujo says. But TikTok fitness. Product Features + Revolving staircase with 10" / 25. Use the StairMaster as some (or all) of the 30 to 60 minutes of moderate to intense activity that is needed to burn the calories needed to help you lose weight, in combination with a healthy. Everyone burns calories at a different rate, so comparing the StairMaster vs elliptical for calories burned can be tricky. Gradually build up so you can stay on the stair climber for 30 minutes. Features include the option to choose between 3 different consoles, 20 speed levels, a max step rate of 162 steps/min, and a USB charging port. Stairmaster can improve your running performance, but not as much as running itself. Built-in touchscreen or bring-your-own device. Feet don’t leave the pedals. Also doing it after is best so you don't affect your energy for your lifting routine. Powerlifter Heather Connor (47 KG) Deadlifts 195 Kilograms (430 Pounds) in Training, Unofficially Breaks Her Own World Record1. The metabolic burn potential on a StairMaster is higher. No idea how fast that is or how many steps. Men burn more calories than women because of their higher muscle mass. Compare a StairMaster vs. -Rollins 06-03-2009, 01:35 PM. eg I can do 300 calories on the stairmaster in 15 minutes but then have to stop, or 600 calories on the treadmill in 40. With the Stairmaster I can get a really intense workout several days in a row before I have to take a day off to recover. Sun, 05 Nov 2023. Cost: From $3,799 to $12,999. Because I would say that a guy who can run a 4:xx mile on a treadmill is more "fit" than a very fit/cut looking guy doing the stairmaster for 20mins 3x/week to get some cardio in. But my time at Bünda also made me curious about how the benefits of getting your steps in on a StairMaster compare to doing the same thing during an incline treadmill workout like 12-3-30, since the two forms of cardio seem so similar. i would rather run three miles than spend ten minutes on the stairmaster, but that's just personal preference. While the 12-3-3- involved a treadmill, this new session (25 minutes, at level 7, twice a week), uses my old man’s favorite fitness secret: the humble, heavy StairMaster, a rotating set of stairs also. The stair climber machine, in case you're not familiar, is a cardio machine (by brands such as Stairmaster) that mimics a never-ending flight of stairs, with railings on the sides and settings that allow you to change the speed of the belt to adjust intensity. Focus hard on each stride and aim to engage your rear leg muscles while keeping your torso as upright as possible. Stronger lungs allow you to breathe in more oxygen, and a. Oh I assumed I would also need to attach the cable and sensor that go with the PM4/PM5 as well. The difference between StairMaster and the elliptical when it comes to price or cost is that the elliptical is more expensive than the StairMaster. Best option if: Vertical climbing machines — like the VersaClimber — are designed to mimic a natural climbing motion. On a current journey to Los Angeles, I received an opportunity to strive my first bootcamp class that used a StairMaster as an alternative of a treadmill for its cardio element. I use a stairmaster twice a week now and a few years ago I was it 6 times a week with one running workout day added in. Related: Stairmaster SM916 versus Stairmaster 7000PT. 05³ = 1. The Incline treadmill is a much more fluid, circular motion for my stepping pattern rather than a harsh up and down loading into my hips and pelvis. Mark 12:30 And thou shalt love the Lord thy God with all thy heart, and with all thy soul, and with all thy mind, and with all thy strength: this is the first. Scott. Pros. 6" H, Recommended Workout Area is 93" L x 72" W. THE BETTER WORKOUT. Though both the stairmaster and the treadmill can vary in terms of intensity, it is the treadmill that beats out the stairmaster as a general rule. Stairmaster Specs: Step dimensions – 59. Treadmill: Which One Should You Be Using? Not sure whether you should spend your cardio time on the Stairmaster or the treadmill?. By the end of this article, you’ll clearly understand which. The hips, knees, and ankles might become stressed during a routine treadmill workout because, with each step, your body experiences shock waves that travel throughout. I never thought much of this until I recently stumbled across the 25-7-2 workout, a play on the 12-3-30 workout that went viral this past year. Here is a 30-minute Stairmaster workout, which is recommended by Ryan Ernsbarger, CPT, SNS, of Zenmaster Wellness. According to Giraldo's TikTok video, she does the workout approximately five times. On TikTok, "StairMaster hacks" are going viral due to rumors that they can help you develop abs. Cardio Workout. Stairmaster LISS Workout Plan. Many fitness fans are going all-in on 12-3-30—with some even doing it every day. YAHOO!News. Bowflex's stair climbers are the best all-around value among the competition. Gradually build up so you can stay on the stair climber for 30 minutes. Compared to other cardio machines like the VersaClimber, the Stairmaster has a limited range of motion which can lead to boredom during workouts. Find out which one you should use for fat loss, bodybuilding, & cardiovascular fitness. MaxiClimber is a vertical stair system that integrates weight resistance and aerobic exercise in an all-body workout. That. Step by step, Gadi. Treadmills are also easier to use and maintain. 6 million views. Reply replyCost. Repeat for 20 to 30 minutes. Yes, it's more elliptical than, say, StairMaster, but it makes a solid low-impact option for training that climbing action. The StairMaster burns more calories than the treadmill but requires more time and intensity to achieve that goal. Climbing on a StairMaster and walking on an incline treadmill work the same musclesPersonally I love the stair master, doing just 15-20min of it feels like you've done worthwhile cardio. Under $400. It was created by TikTok fitness influencer Camilla Akbas ( @shutupcamilla) and. One study found that running is more effective than stair-climbing for sports. Home; Health & Wellness; Meditation; Self Improvements; Weight Loss; Yoga; Subscribe to Updates. If fat loss is the goal, opt for moderate to intense aerobic activities. Features include the option to choose between 3 different consoles, 20 speed levels, a max step rate of 162 steps/min, and a USB charging port. This will get your aerobic capacity up faster, at which point you can get back on the stair master and crank out thousand calorie workouts. 5 MPH and then 5 minute cool down). Very budget-friendly. Jump on a treadmill, set the incline at 12, set the speed at 3, and walk for 30 minutes. Same! I do a 12 incline at 3. IF YOU WEIGH LESS THAN 12 0 LBS THIS MACHINE MAY NOT OPERATE PROPERLY WITHOUT ADDITIONAL CALIBRATION. Browns and more. The stairmaster and the treadmill are both useful in increasing overall fitness. A great aerobic workout that is also quite taxing on the heart and lungs is stair climbing. Re: Hooking up a PM4/5 to a non C2 rower. Creators have shared their favorite stair-stepper tips, from going hands-free to. Stairmaster Vs Treadmill: In-Depth Comparison. However, the treadmill surpasses the StairMaster in calorie burn when you run faster than these speeds. To get a similar bang for your buck, you would have to walk on a treadmill at 3. Price differences, features,. W. Bluetooth connectivity. Plus, the 25-7-2 StairMaster workout is very approachable,. They found that aerobic capacity measured in VO2 max increased by 12% on the stair stepper compared to a 16% increase from running. 5 calories on the elliptical for every calorie you burn on the Stairmaster. It involves setting the treadmill or StairMaster to an incline of 12, a speed of 3 mph, and completing 30 minutes of continuous exercise. Follow this order and steps and you can definitely row safely and effectively. ethereal3xp • 1 yr. "How Many Steps are in a. Dial up the pace to 3 mph (miles per hour). Alternating between a 10-percent incline and a nearly flat treadmill can burn 30-percent more than you would without an incline. Good warranty coverage. Elliptical. ago. Here are 4 modified 12-3-30 workouts to try today! Below, we’ll look at what the TikTok workout is, as well as, how you can do a modified 12-3-30 workout with a lower incline, stair-master, rowing machine, or an elliptical. 0 speed and walk for 30 minutes. Which StairMaster is best for you? Join me as I break down the nitty-gritty between the StairMaster 10G, 8GX, and 4G to help you pick the right one for your. This is how you grow in fitness level. • 1 mile = 5, 280 feet. Posted on January 10, 2023 by FitnessClerkStaff. We have. treadmill workout to discover which cardio machine will help you build muscle and reach your fitness goals faster. December 30, 2022. If you didn't move you'd fall, because the stairs are continually looping around. Aug 12, 2023; Replies 2 Views 1K. One time per week using a. Best Overall Stair Stepper: ProForm Carbon HIIT H7. Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more. This strengthens the lower body and improves cardiovascular health. Climbing on a StairMaster and walking on an incline treadmill work the same musclesIf you’re new to it, start with 15 minutes. Walk for 30 minutes. Increased. 7. A Stairmaster is effectively a never-ending mini-escalator that replicates the motion of walking up stairs. The treadmill comes out on top only because of the variety of aerobic exercises you can do with the equipment and the intensity of the workout you are willing to. 42 ft. Amazon. Walking is simpler than climbing stairs. 8 million likes and 12. ago. Peter’s zone 5 protocol. Features. The Stairmaster is not always perfect either. A 125 pound person can burn 180 calories in a 30-minute “general” stair step machine workout; A 155 pound person can burn 216 calories in a 30-minute “general” stair step machine workout; A 185 pound person can burn 252 calories in a 30-minute “general” stair step machine workout; Ahh, so you see the difference there! As a rule of thumb, a 150-pound person burns about 100 calories in 30 minutes on the StairMaster. Colin Simon on September 21, 2018 at 9:32 am #13519. 5)/200. The easiest way to modify this routine is by reducing the incline. More than 1,700 participants climbed over 2,000 stairs to finish with a good view for a good cause. 5 miles per hour can be called a low-intensity treadmill workout. Milton says the two activities boast similar results: On average, a 150-pound person burns roughly 204 calories walking on a treadmill uphill at 3. It is a platform with adjustable steps that can be raised or lowered to create different levels of difficulty. After just a […]Primo Fitness Stepmill vs. Yes, if by "better" you mean "faster". Walking is simpler than climbing stairs. For nearly 30 years, the StairMaster® StepMill® machines have been helping people get the most out of their workout by providing a superior combination of cardio and strength training in one machine on the cardio floor. W while the STEPR has a footprint of 3. This is because, on the stair stepper, you only move your legs, while on an elliptical machine, your arms and legs are engaged in an upper body workout. Affordably priced. Should only be safely used facing forward. All you have to do is set your treadmill to an incline of 12 (or a number that feels steep to you), set your speed to 3 miles per hour and walk for 30 minutes. Pros. For cardio, I generally do 27 minutes on stair master (25 hard +2 minute cool down) followed by 25 minutes on the treadmill (20 minutes at 15% incline, 3. However, these values are rough estimates and may differ depending on machine settings and individual. Floyd-Jones warns against this and recommends sticking to the 12-3-30 workout two or three days a week max. 2 mph (11. Also I wrote all of this down and realized you said you only have access to the stepper, not the mill I suck so it probably won't be as helpful for you, but maybe it will help someone else. I might purchased an intro pack to Bünda (pronounced boon-duh), a bunch health studio that mixes weight lifting and step climbing. A: The “12 3 30” workout is not specific to the StairMaster but rather a popular cardio routine created by fitness influencer Lauren Giraldo. 5 minutes per mile), which is equivalent to 8. Start with a 10-minute warm-up to activate your heart and your muscles.