Last night at the track I cut my running time short to take on the bleacher steps. I started with a walk up to the top of the staircase and down. After walking I jogged, sprinted, and took on two steps at a time for five minute intervals. Holy cow, what a workout! By the end, my legs were jelly. Just watch the dizzy factor. I almost lost it a few times when I reached the top (or thought I had reached the top but had one more step to climb). Steps that have a back cover definitely help.
Stair climbing may be the fastest and most convenient way to get an excellent aerobic workout, no matter what your fitness level. It is the perfect downtown or rainy day workout. The stairs can be anywhere - at home, in an office building, an apartment building, a park, or even a hotel or cruise ship.
Stepping up on a stair is great work for the leg muscles and butt muscles. It’s more work than running because each step requires the lifting up of the entire body’s weight through the height of the stair, using just one leg. You get even more of a workout going downstairs which involves negative contraction of the quadriceps, intensifying the workout considerably.
Calories Burned
Using the stairs as an alternative to the elevator or escalator is excellent exercise and can burn about 500 calories per hour, depending on your weight.
- Self
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