Fitness fans recommend it as a way to achieve a flat stomach, slim the legs, strengthen muscles and define the waist in your 50s. Should you try the 10-8-4 Stairmaster workout? This viral method has many advantages, but also some drawbacks you should consider to decide if it is right for you.
What does this 10-8-4 Stairmaster training method consist of? Very simple. You do 10 minutes on the stairs at a resistance level 8 and for 4 sessions per week. But a major advantage is that you can modify it so that it works better for you. It gives you the right structure and, at the same time, is completely customizable. It is about going at a pace that fits your current fitness level.
The Advantages of the 10-8-4 Stairmaster Method at Age 50
Indeed, it may seem tough at first glance, but the 10-8-4 Stairmaster method is very easy to adapt for people in their fifties. To make the training easier, it is recommended to reduce resistance, slow down, or take breaks as needed. For example, you could try doing five sets of two minutes, with 30 to 60 seconds of rest between each set. This will allow you to maintain a higher intensity than you could sustain for ten consecutive minutes.
The upward movement on a stair-climbing machine elevates heart rate, and this workout is an excellent way to perform cardio in a solid manner, keeping things engaging and structured. It is important to raise heart rate through cardiovascular exercise to ensure healthy aging.
Climbing stairs is a weight-bearing exercise, which means it can help slow bone loss and improve bone density. Another excellent benefit at 50. As you climb stairs, the muscles push and pull against the bones of the lower body, helping them gradually increase in size. This movement can also help delay bone loss that occurs naturally with aging (a condition called osteopenia).
Additionally, it strengthens the torso and lower-body muscles, such as the glutes, hamstrings, quadriceps, and calves. Not only is it excellent for your personal fitness goals, but strength is also useful for everyday tasks, such as bending to pick up dirty clothes, sitting down and standing up from a chair, and, of course, being able to go up and down the stairs in your own home. And another thing: the 10-8-4 Stairmaster method is low-impact. Ideal to do in your 50s.
Disadvantages of the 10-8-4 Stairmaster Training
While the 10-8-4 Stairmaster training can be a good standalone exercise session from time to time if you’re short on time or looking for a quick and intense cardio workout, you may not meet all physical activity recommendations at 50 if it’s the only thing you do.
Forty minutes of cardio per week is an excellent start, especially if you don’t exercise regularly, but try to perform additional cardio workouts throughout the week to get the most out of your training. In other words: don’t make the 10-8-4 the only thing you do. A complete routine should include strength, mobility, and cardio.
Mujer haciendo ejercicio en casa.
If you don’t have the best biomechanics (i.e., technique), you might end up doing more harm than good with this training. For example, if you don’t work the glutes, you could end up with knee pain. Or if you land on the ball of the foot instead of using the entire foot when you step, you could suffer pain in the Achilles tendon or pain in the ankle or calf.
And another possible final drawback: if you need constant stimulation and variety in your workouts, you might find it a bit boring to perform the same slow and repetitive movement for 10 minutes straight. Although it’s well known that boredom is something extremely subjective.
Anyway, you can always make the 10-8-4 training more entertaining by listening to your favorite podcast or playlist to keep you motivated, watching TV, or playing a mental game. With all these elements, you’ll be able to decide whether this method is for you or not at 50.
