If you want to vary your normal training schedule a little, you can use the stairs. In addition to the well-known StairMaster machine that is found in the gym, the normal stairs of the house or apartment building can also be very useful in your exercises. They give you the ability to do cardiovascular and strengthening exercises that can burn a lot of calories and keep you fit. First, evaluate your fitness level, in order to understand if the exercises on the stairs are right for you; if in doubt, choose caution, because falling you can suffer serious injuries. Once you have determined that you are fit enough to train this way, find some steps you can take advantage of and integrate some new exercises into your program.
Steps
Part 1 of 3: Cardiovascular Exercises on the Stairs
Step 1. Walk or run up the stairs
If you've ever had to climb a lot of steps, you know it's not easy at all. Exercises of this type increase heart rate and breathing rate, so they are perfect for cardiovascular training.
- If you get the chance, train on a long staircase. This will allow you to walk up the steps for several minutes, instead of having to complete a ramp and get off right away.
- Usually, you can find long stairways in stadiums, apartment buildings, and buildings that contain many floors of offices.
- Start with 5-10 minutes of exercise, or continue until you run out of strength. Rest and walk or do strength training before resuming climbing stairs for another 5-10 minutes.
- Climb the steps two by two to increase the intensity and difficulty of the exercise. You can do this by walking or running.
Step 2. Try the stair shots
If you are in good shape, you can do an even more challenging and difficult cardiovascular exercise on the steps, the sprints. Again, this is an excellent form of cardiovascular training, which greatly increases the heart rate.
- To take a shot on a ladder, try to climb it at maximum speed for as long as possible. Don't worry if you can't do the exercise for more than a few minutes.
- To keep pace, move your arms back and forth. This helps you stay in motion and makes your whole body work harder.
- Avoid climbing stairs two at a time. Also, avoid this exercise if you have knee problems.
Step 3. Jump up the stairs
If running down ramps isn't your thing, or if you only have a few steps at home, try jumping. These plyometric exercises are a great cardiovascular workout and increase your heart rate.
- For this exercise, you can use both legs or just one. The one-legged version is of course more demanding.
- Start standing, facing the stairs, at the foot of the steps. Bend your knees slightly, then push on the ground and jump, so you land on the next step. Continue like this to the top of the ramp.
- To jump with one leg, start in the same position; however, only push on one foot and always land with that. Continue until you are too tired.
- Make sure the steps are wide enough so that there is room for the whole foot. When you land, you shouldn't step off the step with part of your heel.
Step 4. Create your own version of interval training on stairs
You may not be able to do step exercises, especially cardiovascular ones, for 30-45 minutes straight. However, by combining a few different movements, you can do a complete workout.
- Most people try to do cardiovascular training for at least 20 minutes. If you want to extend the duration of your stair exercises, create a custom interval program that allows you to stay in motion longer.
- Regardless of the exercises you do, start with a 5-minute warm-up. It may be enough to walk up and down the stairs.
- Continue alternating between different exercises. For example, you could start with 5 minutes of running up the stairs, continue with a minute of sprinting, 5 minutes of running, and then rest for 2 minutes.
- If you want to make your heart really work, add the jumps as well. After this exercise, start walking or running on the stairs again for a few minutes.
Part 2 of 3: Using the Scales to Build Muscle
Step 1. Try stair lunges
In addition to cardiovascular exercises, you can also do strengthening activities on the steps. In particular, it is quite easy to make the legs and buttocks work in this way.
- Lunges are an exercise that is simple to adapt to stairs. They make the legs and buttocks work hard already on a flat surface, so on the steps the intensity of the training increases a lot.
- To do the lunges, go up two or three steps at a time. Don't try to stretch any more, otherwise you risk injury.
- Bring your right foot forward two or three steps. Focus on the movement of the leg. You will notice that the thigh muscles stretch. Push up until your left leg is close to the other.
- Repeat on the same side, or on the other side. Try to do 10 lunges per side, or stop when you run out of strength.
Step 2. Do the dips with the triceps on the stairs
Running up the steps is very demanding on the legs, buttocks, heart and lungs. If you want to do a balanced workout, you need to add upper body exercises as well. You can use the height of the steps to work the back of the arms and triceps.
- To begin, face your back towards the stairs. Rest your arms on the second or third step, with your fingers pointing towards you. Grab the edge of the step and keep your arms shoulder-distance apart.
- Keep your feet flat on the ground in front of you. Push up with your hips so your arms are fully extended.
- Slowly bring your body back down, using your triceps to go down the stairs. Lower yourself until your arms are almost parallel to the floor.
- Push and return to the starting position. Try doing 3 sets of 15-20 reps.
Step 3. Use the steps to do push ups
You can use the stairs to do these exercises, just as you did for the dips with the triceps. You will work your arms, chest and core muscles.
- Start facing the stairs, keeping your hands on the first or second step. Keep your legs stretched out behind you so that you are in a plank position. The higher the steps, the simpler the exercise.
- Keep your hands shoulder-width apart and slowly bend your elbows, so that your upper body and face slowly lower towards the stairs.
- Lower yourself until your nose touches the steps. Stay still for a few seconds, then slowly push up to return to the starting position.
- Complete a number of pushups that suit your fitness. If you are a beginner, 5 will be enough. If you are in better shape, try to do 20 to 50.
Step 4. Try climbing the steps sideways
This exercise, similar to lunges, allows you to strengthen the muscles of the legs, especially those located on the inside and outside of the thigh.
- Begin the exercise standing next to the stairs. Keep your side towards the steps, not your face or back.
- Climb two steps carefully with the leg closest to the ladder. Place your entire foot and pull yourself up, so that you return to a standing position. You will feel the thigh muscles in particular working.
- Repeat the same exercise on one side, then switch to the other leg. Repeat 8-10 times on each side.
Step 5. Do calf lifts on the steps
This exercise allows you to make the calves very visible. It works the superficial gastrocnemius, probably the one you associate most with the image of the calf, in addition to the soleus, which is under it.
- Start at the edge of the step. Try to keep only a quarter of your foot on the ladder, while your heels must remain suspended.
- Stand up on your toes as much as possible. Keep your back, legs and feet straight, trying not to lean forward or backward.
- Slowly lower your body as much as possible.
- Keep one hand on the railing if you are afraid of losing your balance.
- To make the exercise even more challenging, you can do it with only one leg, but only do it if you can lean on the railing or a wall.
Part 3 of 3: General Physical Activity Guidelines
Step 1. Aim for 150 minutes of aerobic activity per week
Regardless of the type of exercise you decide to do, it is important to get at least the minimum amount of recommended activity per week. Of course, stair exercises are included in this fee.
- Health professionals recommend doing about 150 minutes of cardiovascular activity per week, or about 30 minutes 5 times per week. You can divide the exercises into shorter or longer sessions, depending on your schedule.
- Stair exercises, especially running, are great cardiovascular workouts and count towards reaching 150 minutes.
- While the exercises written in this guide are great for leg muscles and as cardiovascular training when done for an adequate amount of time, they do not work the back muscles. Make sure you include exercises of that type in your training program.
- Here are other examples of exercises you can do: walk, run, use the elliptical, dance, or take an aerobics class.
Step 2. Spend two or three days on muscle-building workouts
Exercises of this type are also very important, in addition to cardiovascular ones. You can spend less time on them than on aerobic activity.
- Health professionals typically recommend including at least two days of strength development in your training program. You should work all major muscle groups for at least 20 minutes.
- Here are some examples of exercises that you can then perform without using the stairs: weight lifting, pilates or other plyometric exercises.
- Many of the exercises described in the guide can be considered strengthening, such as lunges, step jumps, side raises, pushups, dips, and calf raises. This can allow you to reduce the total time of your workouts.
Step 3. Get into the habit of climbing stairs
One of the most advantageous aspects of the stairs as a means of training is the possibility of integrating simple exercises into the normal daily routine. Steps are a great tool for doing more exercise.
- In addition to using the stairs during your training sessions, also try to increase the overall activity level of your lifestyle.
- Studies have shown that the normal daily activities we perform on the move are as good for our health as a specific aerobic workout, such as a 30-minute walk.
- Take advantage of the steps to increase the activity level of your lifestyle. Start taking the stairs to the office instead of the elevator, park on a higher floor than the garage, and use the stairs at home more often.
Step 4. Rest your joints and muscles for one or two days a week
When doing high-intensity exercises (such as those on stairs), you need to give your body days of rest.
- Rest is a key part of all training programs, as are cardiovascular and strength exercises. Give yourself at least one day of rest between one leg training session and the next. If your muscles are still very sore, or you feel fatigued, postpone the activity for another day.
- Rest allows your body to regenerate and regain energy after the hard work of training. It is during rest days that muscle mass increases and muscles become stronger.
- Exercising on the steps is difficult and places the body under intense physical stress. Give your muscles and joints enough rest between training sessions so you can improve and make progress.
- You shouldn't be idle completely on rest days. Indulge in rejuvenating and relaxing activities, such as yoga, a walk or a bike ride.
Advice
- Stairs are a great tool for doing cardiovascular and strength-training exercises.
- While stair exercises are very helpful, alternate them with other movements to avoid straining your knees and joints too much.
