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Stair Exercises to Keep You Fit

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Exercising is a must if you want to keep yourself physically fit and healthy and although the first thing that will pop in your mind when it comes to fitness is working out in the gym or buying some fancy equipment, you might be surprised to find that you don’t even have to dish out thousands of dollars just to get your body in good shape. As a matter of fact, if you have stairs in your home, apartment, or access to one, you’re all set.

How Does Stair Exercise Work?

Before you do any stair workout make sure that you listen to your body so you will know its limitations. Pushing yourself too far too fast can cause injuries. With that being said, here’s how the stair workout goes.

Beginner Level

To start your workout, walk up and down the stairs for 20 to 30 minutes. You can increase the speed in which you climb up or down depending on your preferences to get your heart pumping. You can increase or decrease the speed in which you go up and down the stairs to keep your muscles working and your blood flowing.

Intermediate Level

Now that you’re getting the hang of going up and down the stairs, it is time to increase the intensity of your training by running up the stairs. Just like when you are running up the hill, running up the stairs works out your hamstrings, butt, and calves. The increased workout that you’re putting on your legs will get you burning fats faster. Slowly walk down the stairs once you reach the top. Repeat as many times as you can within three minutes then rest up for 90 seconds before repeating this workout.

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Advanced Level

As the name suggests, this workout isn’t for beginners or those who are still in their intermediate level. The goal of this stair workout is to improve your power by going up the stairs while you’re skipping steps. Athletes make use of this training to improve their strength. You can do double leg jumps or single leg hops which require coordination, balance, as well as concentration. This workout is best done for 20 minutes because of it being a high impact workout.

Variations

If you want to add more challenge to your stair workouts, do split squats by placing your left leg on the first step of the stairs with your right planted on the ground. After doing 10 to 12 reps, switch to the other leg and repeat.

Another exercise that you can include with your stair workout is plank step ups. Start at the bottom of the steps with your body in high plank position. Step up with each of your hands then go down with each of your hand while retaining your plank position. Make sure that your core is engaged, your back flat, neck in a neutral position and your feet together or shoulder-width apart from one another.

Stair workouts can really test your body while burning your fats faster. Don’t forget that your safety is important when working out using the stairs.

 

 

Sources:
http://thebeautybean.com/fitness-2/how-to-exercise-on-stairs-a-20-minute-total-body-workout-you-can-do-on-a-staircase
http://www.discovergoodnutrition.com/2013/03/get-fit-with-stairs/

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