running stairs

The Benefits of Stair Running

To be fit and healthy, your body needs to have the qualities of strength, endurance, immunity and stability. If you are an athlete, these become even more important for your success. A great technique to achieve these qualities for your body is by integrating stair running into your program.

Stair running is a very simple exercise, and has amazing effects on your body. It is very efficient in burning up your excessive calories and reducing your fats. It can release a considerable amount of stored fat from the body that would otherwise have been left untapped. It increases your testosterone levels and makes you more active.

How to Go For It?

This is a very easy and basic cardio exercise. Ideally, the stairs should contain a reasonable quantity of steps, but a lesser number of steps are just as good. A school stadium can be your ideal choice. You can start from the bottom of the steps and warm up with a few sets to get your body adjusted to the increased stress to the lower body. Then on the next few reps after warm up reps, increase your intensity from moderate to higher intensities. Try to reach the top as fast as you can without stopping using two steps at a time method or single step method. Don’t skip too many of the steps at one time. Once you reach the top, walk down the stairs slowly single steps. Perform this around 5 -10 times depending on quantity of stairs on the staircase you are using.

If your legs feel sore the next day, it is quite normal. Practice this a few times per week and try to reach a goal of ten sets per day. This will increase your body’s endurance, strength, power, and immune system strength. Your metabolism will improve and you burn off unwanted fats stored in your body, build stamina in stabilizing muscles and agility with leg speed at the same time!

running stairs

Stair running can get you all the benefits of anaerobic exercises as well. It is also imperative that you warm up and stretch a bit before you start with it. Give particular attention to your calves, hamstrings, quadriceps, buttocks, and upper body muscles while warming up or stretching. This will enable you to increase blood flow through your muscles and make them perform better.

Always remember to never overstrain your muscles. If you feel you can’t go on any longer, call it a day and save it for another time. Go through a cool down session of stretching exercises to relax your muscles and speed up recovery. Don’t speed up unnecessarily if you can’t run any faster. This may result in your muscles getting injured and force an unwanted lay off from training to heal the body.

Stair running can show great results if practiced regularly. It can impart a great fitness level to your body, improve its shape, improve the immune system and break up the common monotony in typical cardio programs.

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