Running can make us fit, but it has its own disadvantages. It's inconvenient, if not impossible, to run in cold winter, where chilly wind makes you shiver non stop. Not to forget, it is impossible to run in rainy season. Running is a high impact aerobic exercise that can wear off your shoes pretty quickly and might cause injury and blisters to your legs. Sometimes you don't even have a proper place to run. If you are facing these problems, you might want to consider stair climbing as alternative to running.
Stair climbing is one of the things that you can fit easily in your daily routines. You can find stairs every where like in Government departments, hospitals, malls and even in your office. So to maintain fitness instead of using the lift you can use stairs, in fact health conscious people have now started using stair climbing as their workouts.
Stair climbing is a high-intensity exercise that is free and very accessible. All you need is a set of stairs and you are good to go. However, it may be difficult for heavier people at first try. The heavier you are, the harder it takes to climb stairs, and at the same time it burns more calories. The benefits of stair climbing include:
- It requires no specific equipment to climb.
- Stair climbing is effective for cross training in between workouts.
- 30 minutes of stair climbing can be incorporated anytime during the day.
- One's aerobic capacity increases which is indicative of a healthier and effective heart, lungs and blood vessels.
- Good for weight loss.
- Reduces the cholesterol levels and maintains a good level of it in the body.
- It can reduce the risk of osteoarthritis that primarily affects the knees and the hip.
- Boosts your attitude, mood and confidence.
- Increases your stamina and energy to perform activities.
- Helps you lead an active and independent life by strengthening your muscle and heart capacities.
- Helps tone the muscles.
- Puts less pressure on the joints than running or jogging on concrete surfaces would do.
Climbing stairs can quickly increase your heart rate, which can greatly improve your cardiovascular fitness. It also helps in strengthening and toning the lower parts of our body, especially the calves, thighs, buttocks, and even the abdominal area. Stair climbing is a very simple exercise that anybody can perform at home. But it is a physical activity nonetheless. So if you have decided to take stair climbing as a part of your fitness routine. Here are a few things you should keep in mind:
- Treat it as a proper workout.
- Do a warm up that includes quadriceps and calf stretches and a few flights of stairs at an easy pace.
- Start stepping, taking deep steps with your hands either on the railings or swinging them to burn additional calories.
- Start slow. If you are in poor shape you should walk up and down the stairs for 20 minutes.
- While climbing, you should lean forward slightly from the hips with the back straight. At no time, should you be rounded in the lower back area.
- Look forward, keeping your eye on the stairs from time to time.
- Don't skip steps in between by jumping 2 steps at a time.
- Place your whole foot on the step. Avoid climbing with your heels hanging off the edge because you can injure your Achilles tendon.
- To prevent overuse injuries caused by repetitively doing the same activity repeatedly, try alternating days of stair climbing with another activity.
- Drink water, keep yourself hydrated.
- Always wear good running shoes.
- Do a cool down that includes a walk as well as a stretch of hamstring, calf and quadriceps.
You can also find various stairs climbing equipment in the market. Some stairs climbing equipment are very compact and take less space in the room. They can also be easily installed anywhere in the house and make less sound as compare to some other exercise equipments.
Stair climbing can be fun and effective if you learn to do it with patience and safety. Do not be hasty about achieving the results. Be sincere and practice stair climbing like any other habit you cannot get rid off.
Nice article. But stair climbing is not for the peoples who have joint problems especially weight bearing joints. Stair climbing would worsen the case of joint problems.