Walking up the stairs – go up correctly
In this article we will talk about this kind of fitness. Like walking on the stairs. We will analyze the advantages and disadvantages of this method, as well as talk about the technique and the effectiveness of such exercises.
If you have been interested in losing weight for a long time, you’ve probably come across a phrase like “add more activity to your normal life, replace the elevator with a ladder”. And at first, such advice sounds really a bit strange, because how much can you improve the result if, instead of going up the elevator, you walk a couple of floors? Many believe that such minor changes will not lead to great achievements in the fight against kilograms. However, this is not quite true.
First, by increasing overall activity during the day, you constantly keep your body in good shape. After some time, it will be much easier for you to practice in the gym, as the endurance and muscle strength will increase.
Secondly, the usual walking and walking on the stairs in particular – an accessible way for everyone to deal with unnecessary kilograms. This is a habitual occupation for us, and, therefore, even from a psychological point of view, it will be easier to do it than to force yourself to go to an hour-long fitness workout.
And finally, from walking upstairs, you can make effective cardio training, which will also help you to build muscles in your legs.
If everything is done correctly, the energy intensity of such activity will be close to the indicators of cycling or jogging. And now we will tell you exactly how to do it.
Why is stair climbing effective?
In addition to the already stated effectiveness of such training in the fight against extra pounds, regular walking up the stairs has a number of advantages.
Like many other cardio workouts, it improves the condition of the cardiovascular and respiratory systems. You will be able to normalize pressure, increase lung volume and get rid of shortness of breath, lower cholesterol, and also work on the problem of many women – varicose veins. Since the vessels will strengthen, especially in the lower limbs, and the muscles will become more dense, this disease will bypass you, even if you really like to wear heels. And finally, such training can pump not only the legs and buttocks, but also the stomach, back, and using dumbbells – even the shoulder girdle and arms.
Who can not do fitness walking upstairs?
There are not many reasons that can stop you from walking up the stairs, because this activity itself is very common for a person. But still, if you have the last stages of scoliosis, hypertension and other chronic heart diseases, injuries of the legs and joints, or extreme degrees of obesity, then you should give up this type of fitness. If the leg injuries were a long time ago and now they don’t bother, then it is recommended to visit a specialist before starting the training.
How to walk the stairs?
The process of walking the stairs comes down to a few simple rules:
rely on a full foot while lifting;
the thigh of the supporting leg should be unbent;
while lifting it is worthwhile to consciously strain the abdominal muscles, buttocks;
When lifting, you must keep your sports posture and do not tilt the body forward.
This option may differ from the one we are used to. Therefore, it is recommended that you first walk along the stairs and learn the technique, and then you can go to the run.
What not to do?
1. Skip the warm-up
Heating muscles will help you train more efficiently and avoid injuries.
2. Hold on to the railing
And it’s not even that it reduces the load on the legs, but how unevenly this load is distributed. If you constantly hold the railing with one hand, then this limb will be more trained than the other. The body with this lift leans forward, which is harmful to the spine.
3. Increase training intensity
Walking or jogging on the stairs is a workout of moderate intensity, and since it is a fat burning cardio, the duration of the training is primarily important, not its intensity. Your task is to engage in at least 30 minutes to start the process of splitting lipids. To understand the intensity of the workout, you should follow the pulse. The formula “220 deduct age” allows you to determine the maximum heart rate for classes. Try not to bring yourself to this value, otherwise you will quickly get tired.