Stairs used to be a regular part of daily life, with stairs really being the only way to move from one level of a structure to another. With the increase in availability of escalators and elevators, stairs can now be avoided in many circumstances. However, stairs provide great aerobic and strength training benefits, and should be used whenever available if you want to burn extra calories during your day. Even better, using the stairs can be taken to the next level by incorporating them as part of your regular aerobic routine.
Types
There are two main ways to take part in stair running activities. When the weather is cooperative, most any public staircase can be used for running. When weather is not suitable, stair running can also be performed on indoor staircases, or can be performed on exercise equipment like a stair master or stair stepper.
Aerobic Benefits
Running stairs either outdoors or by using a stair stepper indoors can provide an intense aerobic workout. Aerobic exercise is marked by a noticeable increase in both your heart rate and respiratory breathing rate. With regular exercises, such as the recommended 30 minutes a day most days of the week, these aerobic changes can help increase heart strength and health, lower your blood pressure, and help reduce your bad LDL cholesterol level. Running stairs also burns varying amounts of calories depending on your age, weight and current activity level. These calories lost contribute to the development of a calorie deficit, which can help you lose weight or maintain a healthy weight.
Strength Training Benefits
Running stairs works the muscles of your legs, especially the calves, hamstrings, hip flexors and quadriceps. Each time you place your foot on the next step, the process of lifting the first foot and pulling yourself up onto the next step places weight resistance on your leg muscles. This strengthens and builds the muscle tissue. Greater muscle tissue not only increases strength, but also increases how efficiently your body burns calories. The more muscle tone you build through exercises like running stairs also gives you a better chance at maintaining a healthy weight, suggests MayoClinic.com.
Considerations
When choosing stairs as a mode of exercise, there are a couple things to take into consideration. When using stairs outdoors or in stadiums or arenas, keep in mind that these place may be private property. When in doubt, ask to make sure using the stairs is OK before proceeding. Before starting a stair running program, talk to your doctor to ensure that you are healthy enough for this activity. If you feel light-headed or dizzy at any time during your exercise, reduce your intensity or stop completely until the symptoms subside.
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