Brendon has worked as a Program Director for Mike Boyle Strength and Conditioning (MBSC) and earned his massage therapy license from the Cortiva Institute-Boston. To start, walk up and down the stairs for 5 to 10 minutes to get your heart rate up. Check out the full workout ahead, and let's get sweating! Fuse/Getty Images, Credit: Although the stairs are great to use for exercise, alternate with other forms of exercise to avoid stressing your knees and other joints too much. This is one rep; do 10. Focus on pulling yourself up the stairs using your right leg. Support wikiHow by Repeat until you get to the top and then do it again, this time leading with your left leg. Rest days are when your body gains muscle mass and strength. It is important to be aware of your balancing abilities for this exercise. JGI/Jamie Grill/Getty Images, Credit: Scale a flight of stairs. Doing this choreographed cardio workout as part of a group Bundle up and head outside (or stay toasty inside)—either way, everyone in the family will love these snow day ideas. Keep your back, legs, and feet straight and don't allow yourself to lean forward or backwards. Quickly step back up, left knee to chest, and return to the starting position. This article was co-authored by Brendon Rearick. To help you keep your pace, pump your arms back and forth. Those with balance problems should not do this exercise. With 17 years of experience in the fitness industry, Brendon specializes in strength and conditioning, and his company CSFC has certified over 3,000 trainers in over 20 countries. You can split this up in smaller bouts or larger bouts depending on your schedule. Step your right foot up two or three stairs. unlocking this expert answer. Repeat three more times. Stairs are a great way to increase your lifestyle activity. This article has been viewed 53,794 times. You should not be completely inactive on rest days — do something restorative and relaxing, like gentle yoga or going for a leisurely walk or bike ride. Health professionals recommend that you do about 150 minutes of cardio activities every week, or about 30 minutes five times a week. That’s one rep. Do 12 without pausing. (A) Facing the stairs, place your hands on the second step with your arms pressed into your sides, legs extended behind you, and core engaged (essentially in a push-up position). Then restart with walking or stair jogging again for another few minutes. (B) Step down to the floor with your left leg, positioning it behind your right, then do a lunge (with your right knee directly over your ankle). Continue … Places like sports stadiums, apartment buildings or business buildings may have multiple flights of stairs you can use. Using your stomach muscles, bend your knees and hips slightly. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/9\/97\/Exercise-Using-Your-Stairs-Step-1.jpg\/v4-460px-Exercise-Using-Your-Stairs-Step-1.jpg","bigUrl":"\/images\/thumb\/9\/97\/Exercise-Using-Your-Stairs-Step-1.jpg\/aid7651741-v4-728px-Exercise-Using-Your-Stairs-Step-1.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

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\u00a9 2021 wikiHow, Inc. All rights reserved. This article was co-authored by Brendon Rearick. To learn how to make a fitness plan that includes stairs, read on! Step Machines Home Step Exercise For Machine Equipment Stepper Stepper Home Weight Loss Machine Female In-place Stovepipe Foot Pedal Small Indoor Mini Fitness Stepper Mountaineering Machine Free Insta. Repeat the process with your left foot on the ground and your right foot lifted. Continue this step-cross-step-cross sequence all the way up the Start this exercise by standing next to the stairs with your right shoulder facing the stairs. Continue this all the way up the flight of stairs. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. There are three common ways you can measure your ring size right at home so you can finally get your ring measurement right, for good. You don’t have to leave the house, the stairs are always there when you need them, and there are a ton of different exercises you can do. Do 10 more dips. Find the perfect Climbing Stairs Exercise stock photos and editorial news pictures from Getty Images. (A) Lift your right knee to your chest, then quickly step back to the starting position. Next, run up the stairs, then walk down. Remember, exercise should be fun, so try and set yourself a challenge to keep motivated. If you want to lengthen your cardio exercises using the stairs, come up with your own interval training program to help keep you moving for longer. Include your email address to get a message when this question is answered. Stair Step Exercise for Older Adults to Improve Balance - YouTube Expert Interview. Press back up to the starting position. of Health and Human Services, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/2\/2f\/Exercise-Using-Your-Stairs-Step-11.jpg\/v4-460px-Exercise-Using-Your-Stairs-Step-11.jpg","bigUrl":"\/images\/thumb\/2\/2f\/Exercise-Using-Your-Stairs-Step-11.jpg\/aid7651741-v4-728px-Exercise-Using-Your-Stairs-Step-11.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

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\n<\/p><\/div>"}. Bend your knees slightly and push yourself off the ground and land on the next step up. Also add in stair jumps and hops in between to really get your heart racing. Also, avoid this exercise if you have knee problems. Push yourself up until your left leg comes to meet the right leg on the step. Bendon holds a BS in Kinesiology from the University of Massachusetts Amherst. You can do this while walking or jogging. As the days get chillier and snow starts falling, curl up with one of these good books to read in winter. Stair exercises, especially stair running or jogging, are great cardiovascular exercise and can count towards your 150 minutes each week. Thanks to all authors for creating a page that has been read 53,794 times. (You’ll feel as if you’re running in place.). (If you have back issues, keep your feet flat on the floor and bend your legs at 90 degrees. Real Simple is part of the Meredith Home Group. Use your stomach muscles to bend your knees and hip slightly, then step up 1 or 2 steps with your right leg and bring your left leg up to the step below it. Real Simple may receive compensation when you click through and purchase from links contained on See more ideas about stairs workout, exercise, workout. (B) Follow with your right leg, bringing it to the far-right end of the fourth step. 30 July 2020. Related: Stair lunges can be hard on your knees. Maybe start with five minutes of jogging up the stairs, one minute of sprints, five minutes of jogging and then resting for two minutes. Take a rest period and either do some walking or strength training before trying another five to 10 minutes. For this exercise, you can either use both legs or one leg. $183.18 $ 183. Continue climbing, taking the stairs two at a time with wide steps while keeping your head up. No, you don’t need a gym’s stair climber to do them. this link is to an external site that may or may not meet accessibility guidelines. Put your right foot on the first step, and then step up, bringing the left foot up to that same step. Stand with your feet parallel (sideways) to the stairs. To boost the calorie burn, swing your arms and engage your abdominals as you go. Start this exercise by standing with your feet parallel next to the stairs, with your right shoulder facing the stairs. Here's when to tip, when to skip, and how much to tip in any situation (even the confusing ones). Actually yes, what you can do is, skip every other step going up, as if you were doing lunges…I walk up and down 5 flights of If your legs are still very sore or tired, give yourself another day of rest. This could be slow walking up and the down the stairs. Look for stairs with a depth of 8 to 9 inches, which allows room for your full foot on the step. Aim for 10 lunges per side or do as many as you're able. To learn how to make a fitness plan that includes stairs, read on! You’ll crank up your heart rate, burn fat, and engage your glutes, hamstrings, quadriceps, and core more intensely than you would treading on flat ground. - The Pacer Blog: … Make sure you include back exercises in your resistance training. Keep your legs extended behind you so you're almost in a plank-like position. Below you’ll find different stair exercises you can try, plus advice on how to meet your weekly physical activity needs using your stairs. If you can, try to find a long flight of stairs. Personal Trainer & Strength Coach. Just be careful not to trip. Allow yourself at least one rest day between leg workouts. Lunges are an easy exercise to adapt to a staircase. Targeting your quads and glutes among other leg muscles, this exercise won’t only provide aesthetic benefits — hello, round booty! via Gfycat. Slowly lower your body as far as possible. See how many stairs or reps you can complete in a set amount of time to add an extra element of challenge, and try to beat your record each week. (Rocky sound track optional.) Walking stairs - is it the best walking exercise? In addition to incorporating stairs as a form of structured exercise, also focus on increasing your overall lifestyle activity. FREE Shipping. The Step Down is one of the Best Strengthening Exercises for … Repeat either on the same side or do alternating lunges. More advanced exercisers can increase their pace (try jogging, running, or even sprinting up the stairs) and extend the working time of each set, she says. If you're looking to shed a few pounds or want to tone and firm the lower half of your body in preparation for beach season, you may not have to look any further than the stairs in your home or apartment building. Walk or jog down the stairs. Credit: On the descent, put most of your weight on your heels so that your glutes (rather than your knees) absorb the impact. Start by standing facing the stairs on the floor or bottom step. Close the distance with fun games you can play from the comfort of separate homes. To do lunges, you'll take the stairs two or three at a time. Begin with a slight squat, then swing your arms and jump with both feet onto the first step. You can take the stairs to your office instead of the elevator, park higher up in the parking garage and use the stairs or take the stairs more often in your home. Step up 1 or 2 steps with your right leg and bring your left leg up to the step below it. Studies have shown that lifestyle activities can be as beneficial health-wise as more structured aerobic exercise (like going for a 30 minute walk). Michelle Lovitt, a Los Angeles–based exercise physiologist and personal trainer, routinely sends her clients huffing and puffing up and down all 189 steps of the infamously steep Santa Monica stairs. Expert Interview. You can do this exercise 10 times per leg. Continue this stepping motion until you've reached the top of the stairs. The right side of your body should be closest to the stairs. Jump up one step, remaining only on your right foot when you land. This may only be for a few short minutes. To do stair sprints, run up the stairs as fast as you can for as long as you can. Brendon Rearick is a Personal Trainer, Strength Coach, Fitness Program Director, and co-founder of Certified Functional Strength Coach (CSFC), a fitness education company in the San Francisco Bay Area. By using our site, you agree to our. Brendon Rearick. Brendon Rearick is a Personal Trainer, Strength Coach, Fitness Program Director, and co-founder of Certified Functional Strength Coach (CSFC), a fitness education company in the San Francisco Bay Area. Presenting a new way to party together—virtually. Face the stairs with your left foot on the second step and your right leg behind you on the floor. Do 12 reps, then do 12 more on the other side. Repeat three more times. Try doing this on one leg for an even more effective exercise, but only do so if you have a banister or wall to hold. Lunges really work your legs and glutes without the addition of stairs, so doing them on stairs will really up the intensity. With 17 years of experience in the fitness industry, Brendon specializes in strength and conditioning, and his company CSFC has certified over 3,000 trainers in over 20 countries. Get familiar with the model-building process ) Bring your left foot up to that same step let... 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