Safety first: Never run down the stairs, be confident while running up, and take a break when needed. Start doing this regularly and soon, you will be running up flights of stairs, feeling fitter, younger, stronger and leaner.
Let's time to upgrade your browser You're using an outdated version of Internet Explorer. It is totally free and just about all of us can get access to a set of stairs. It is a relatively intense exercise that quickly increases our heart rate and in doing so can greatly improve our cardiovascular fitness.
It helps strengthen and shape our most common problem areas like calves, thighs, buttocks and tummy. Remember, there is no elevator to success, you have to take the stairs! Targets some of the largest muscle groups: glutes, quads, and calves are all used when going up staircases.
Stair running is a plyometric exercise muscles exert maximum force in short intervals of time causing the muscles to extend and contract in an explosive and rapid system. While running builds horizontal strength, stairs increase vertical strength in the lower body by adding extra strain on the large muscle groups. Stair climbing exercises our bones and muscles, improving strength, bone density and muscle tone.
Stairs are a great calorie and fat burner: Running stairs burns twice the amount of calories as running and three times the amount of calories as walking. You burn about 0. Increases lung capacity and efficiency: Stair running makes you breathe faster by accelerating your heart rate rapidly.
This, in turn, improves your VO2 max—the maximum amount of oxygen you can use during intense exercise. Great cardiovascular booster for better health: Since walking and running stairs raise the heart rate, it helps protect against high blood pressure, clogged arteries, and weight gain.
Even a short flight will work, you just may have to do more sets in order to get a good training effect. You can repeat this pattern as many times as you need in order to feel like you got a good workout in, with the goal of increasing the number of sets each time you do the workout.
To really change things up, you could also try climbing them sideways, crossing one foot over the other as you ascend while holding onto the railing for support. As we mentioned earlier, you can also add some strength exercises into your workout by doing things like pushups, dips, mountain climbers and planks at the base of the staircase to make it a full-body challenge.
If you are wondering if it's safe for you, talk to your doctor before beginning a stair running program—and always stop your workout if you notice any aches, pains or other injury warning signs.
Whether you're looking to run faster, further, or just start to run in general, we have the best tips for you. Sign up and become a better runner today! J Sports Med Phys Fitness. Training effects of short bouts of stair climbing on cardiorespiratory fitness, blood lipids, and homocysteine in sedentary young women.
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