| iv id="body"> | | | | On the first week, do the following for 10-15 minutes: |
| Parks filled with rowdy kids? Gym too far from your | | | | Climb 2 flights and then march in place or walk around |
| home or office? Then perhaps it's time to look at | | | | the entire floor for a couple of minutes to avoid |
| stadiums and tall buildings. | | | | "burning" thigh muscles or shortness of breath. Add |
| You've got it right -- staircases. They're the cheap | | | | five minutes every week to this routine until you're |
| alternatives to steppers (in fact, they don't cost | | | | finally able to climb the entire flight without needing |
| anything), and the best thing about them is you can | | | | to march in place or walk around the floor to catch |
| do your cardio any time of the day. | | | | your breath. |
| Athletes have been performing stadium bleacher runs | | | | Safety Precautions For Stair Climbing |
| since time immemorial. It improves their cardiovascular | | | | - Wear shoes with good support -- the best ones |
| stamina and promotes their muscular endurance -- | | | | are aerobic or cross-training shoes. Running shoes are |
| two things that are necessary for competitive games | | | | not recommended because they don't give enough |
| that last for hours. | | | | lateral support. |
| For your part, stair climbing gives nearly the same | | | | - Make sure that the stairwell is well-lit and |
| benefits, but on a scale that's just right for you. | | | | well-ventilated. |
| The Benefits Of Stair Climbing | | | | - Drink enough water before, during, and after the |
| This activity is low-impact and safe for as long as | | | | workout. |
| you strictly observe the safety rules outlined below. | | | | - Discontinue the session as soon as you feel any of |
| It uses the muscles of the buttocks and the | | | | the following: nausea, dizziness, heart palpitation, and |
| quadriceps (front of the thigh) muscles. It also gives | | | | disorientation, among others. |
| your heart a super workout because you're literally | | | | - Alternate this activity with other forms of cardio so |
| carrying your weight as you work against gravity. | | | | as to prevent overuse injury (caused by impacting |
| Stair climbing is time efficient as it burns an | | | | the same bones and muscles over and over again). |
| unbelievable 300 calories in 30 minutes, depending on | | | | - Contrary to popular belief, your knees are more |
| your pace and body weight. | | | | stressed coming down than they are going up |
| This could be just the answer to our many alibis to | | | | because of your reflex of "putting on the brakes," |
| keep from doing routines, such as "dogs chase me at | | | | just as the downhill part of mountain climbing is more |
| the park," or "the smog outside is just terrible"! | | | | dangerous. You may want to take the elevator on |
| When Is The Best Time To Stair Climb? | | | | the way back if you're just beginning. |
| If you're using your office stairs, it's better to do this | | | | - Assume the proper stance: Lean forward a bit from |
| activity after work as you'll be all sweaty and | | | | the hips and keep your back straight. Never slouch |
| exhausted. However, if you're utilizing your apartment | | | | while stair climbing. |
| building staircase, early in the morning would be great! | | | | - Don't climb with heels hanging off the edge of the |
| Warming Up And Cooling Down | | | | step as you'll risk injuring your Achilles tendon. |
| Walk around your apartment or office for about five | | | | Instead, place your entire foot on each step. |
| minutes prior to tackling the stairs. You should also | | | | - Never climb a totally desolate area of the building! In |
| stretch your calves, quads, and hamstrings to avoid | | | | the unlikely event of an accident, make sure that you |
| tearing. | | | | can be heard if you cry out for help. |