Do you want to learn about an exercise which is free of cost, will require no equipment and will help you in reducing weight. Stair climbing is a great way to tone your legs and butt. It works your quads, hamstrings, glutes and calves and your body reaps a massive calorie burn.
All what you have to do is to find a set of stairs outdoors and aim for 10 sets. Increase the strength and cardio benefits by alternating between running up each step, and skipping every second step. Keep your core switched on and your body upright. Focus on squeezing your butt on the upward movement. If your fitness isn’t up to running, walking up the stairs will still give you strengthening and toning benefits. Just have a look.
Stair case work outs which you can perform:
- Stair repeats
- Skip a step or two
- Steps ups and downs
- Backward climb
Starting at the base of the stairs, begin with feet a little more than shoulder width apart. With arms bent at your sides, allow them to assist you with both balance and momentum, as you jump up on bottom stair, and return the same way. Toes should be facing forward, in alignment with knees; feet should remain the same distance apart throughout the movement.
Benefits of stair case work outs:
It Reduces Exercise Time:
Stair climbing is a laborious and difficult exercise when done for an extended period of time. Due to its difficulty, stair climbing does not have to be done as long as other exercise to achieve the same benefits. For example, jogging 30 minutes will burn as many calories as stair climbing for 15 minutes.
Stair case Workout is All-Purpose Training:
Stair climbing provides an excellent general workout. You get a strength workout in your legs. You get a speed workout if you decide to go quick. You get an endurance workout as you go up more and more flights.
It Helps in Building Up the Muscles in Your Legs:
Stair climbing is excellent for building up difficult-to-build muscles in your legs. Stair climbing is particularly good for the quadriceps and the buttocks. Though these muscles can be exercised in other ways, stair climbing is unique in that it seemingly targets those very areas. If you want to get your butt in shape, stair climbing is one of the best ways to get it done.
Combination of Aerobic and Anaerobic Exercise:
Stair climbing offers both aerobic and anaerobic benefits. It is aerobic because it works your cardiovascular system very heavily for the first several flights. However, after the first 10 to 20, it begins to strain your body’s ability to provide itself with oxygen, and it quickly becomes anaerobic. For people who are seeking the benefits of both aerobic and anaerobic exercises, stair climbing may be perfect.
It is Cheaper than any other exercise:
Though a stair climbing machine can be used, it isn’t necessary. Simply waking up and down a flight of stairs offers the same health benefits as any stair climbing equipment. This cheapness is one of the greatest benefits of stair climbing.
You don’t have to invest thousands of dollars into expensive and bulky exercise equipment. Both walk up and down the stairs in your own home or find an accessible and safe staircase in a public building and you’re ready to go.