Actress Keum Sae-rok revealed her own workout method that she practices during high-intensity dieting.
On the 7th, Keum Sae-rok appeared on actor Yoo Yeon-seok's YouTube channel. When Keum Sae-rok complimented Yoo Yeon-seok by saying, "Your face looks better," Yoo Yeon-seok replied, "I have to shoot soon, so I've been using the step mill for the past few days to manage my weight. I'm a beginner at the step mill, so I maintain 30 minutes at levels 4 to 7." Then Keum Sae-rok added, "You do it really slowly. I start at levels 8 to 9 and use it for 40 minutes to an hour. I do that when I really want to do extreme dieting." She continued, "The step mill is really hard, but I think it's less tiring if you go up quickly. Try to do it at a faster pace once."
The Step Mill Burns 2.5 Times More Calories Than Simple Walking
The step mill is a cardio exercise machine that allows you to climb stairs in place. It is more efficient than simple walking. In the same amount of time, the calorie burn is about 2.5 times that of walking. Using a machine like the step mill allows for significant calorie burn in a short time. It is also effective for strength training because it continuously engages the quadriceps, glutes, and calf muscles in the lower body.
Maintaining the intensity of the step mill at levels 8 to 9, like Keum Sae-rok, corresponds to moderate to high-intensity cardio exercise. The calorie burn is greater relative to the time spent. For a person weighing 50 kg, using it for 60 minutes can burn approximately 360 to 420 kcal.
The step mill quickly raises the heart rate, which helps improve cardiovascular endurance. According to the European Society of Cardiology, people who regularly climb stairs have a lower risk of cardiovascular disease and death from all causes.
Be Cautious if You Have Weak Knee Joints; Light Stretching for 10 Minutes Before Exercise Helps
Beginners should avoid using the step mill at a fast pace or for long durations right from the start. Gradually increase the time and speed. This way, you can reduce the burden and maintain a consistent workout.
Maintaining the correct posture is also important. You should not lean your upper body too much or bend your waist. This can destabilize the spine and put a lot of strain on your back. If your posture is not stable, immediately lower the intensity. When stepping on the stairs, ensure that the entire sole of your foot touches the ground. This prevents strain on the ankles and knees.
For those with weak knee joints, it is advisable not to use the step mill for too long. Climbing stairs in this condition can cause repetitive stress that leads to pain and worsens joint conditions. Light stretching for 5 to 10 minutes before serious exercise can help prevent injuries.
