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