Our lives are 24/7, and time seems to be scarce. This includes time for exercise.
After a long day at work, a long commute home, and dinner preparations, it’s enough to make your stomach churn and keep you off the couch.
There is an alternative: an exercise program that doesn’t require you to go to a gym. It works your whole body, can help you burn calories, and can be done anywhere. What is it?
The most underutilized and underappreciated piece of equipment in the gym is the stairway.
You won’t find a more challenging, productive workout that incorporates cardio and muscle conditioning in one simple routine.
However, stairs are often underutilized in exercise as compared to the elliptical, stationary bike, and treadmill. Perhaps stairs aren’t very sexy.
They are simple and boring in appearance and do not come with TV screens or monitors to track your progress. However, stairs are unquestionably a great way to get fit.
Here are some benefits of stair climbing.
The cardio is the first. This is probably the first thing that comes to mind when someone thinks about stair climbing.
You will find that stair climbing is a great way to improve your heart, lungs, and circulatory system.
The results of a study published in the Preventative medicine journal showed that heart rate efficiency and levels of lactate, the compound responsible for “afterburn”, was increased. Also, VO 2max levels (the maximum amount of oxygen that a body can consume during exercise) improved.
The blood levels of high-density cholesterol (HDL) rose, increasing the rate at which low-density cholesterol (LDL) is eliminated from the bloodstream.
Stair climbing not only provides cardio exercise but also has a leg-muscle-conditioning effect.
Ask anyone who has participated in charity stair climbing. Participants’ legs shake after climbing 40, 50, or 60+ flights of stairs.
Stair climbing is a challenge to your lower body, both from a muscular strength perspective and a muscular endurance perspective.
Steps are generally 7-8 inches high in North America. This is enough height to challenge your muscles and promote hypertrophy (an increased muscle size).
Stair climbing can also challenge unilateral strength (single leg strength).
“The basic stair movement, a one-leg step up, is a fundamental unilateral pattern that demands hip stability, quadriceps, and leg strength,” Adam Balan, B.Ed, M.Sc, Level Three Twist Sports Conditioning Coordinator at Centennial College in Toronto Ontario. “When completed in succession, it can also increase cardiorespiratory and muscular endurance.” Cenforce 100 and Cenforce 200 pills are the most rampant and well-known blue pills which are often used to treat Erectile dysfunction.
Stair climbing, like any other exercise, can be stepped up to increase the difficulty and intensity.
Your imagination is the only limit to how many stair climbing options you have.
These are some ways to challenge yourself in a stair workout. Begin by warming up with light jogging or walking up one or two flights.
Note – The following exercises are intense and should only be attempted by experienced exercisers who can confidently traverse stairs.
For high-intensity interval training (HIIT), use the stairs. You can go all-out for one or more flights, then you can walk twice as many flights and continue the process.
If walking becomes too easy, you can try to walk two steps at a stretch.
You can run one flight fast and then return to the beginning. Next, do two more flights up and back. Continue to do three flights up and back, then four more. Keep adding flights until you feel the burn.
Perform a series of 10 push-ups at the top of each landing before moving on to the next flight. Continue this process until you reach the top of each flight.
Instead of doing 10 push-ups every time, do 10 burpees on the next flight of stairs. Then, do 50 crunches on each set. 25 triceps dips are on the next set. Finally, hold a plank for 3 minutes on the next landing.
You can keep changing the exercises that you do on each flight of stairs.