Climbing stairs is one of the simplest activities you can do to keep in shape. The vertical component and cardio benefits make stair climbing an effective fitness workout. The cardio workout improves blood circulation and burns calories. At many offices, stairs are readily available and the workout is completely free of cost. Best of all, people at any level of fitness can engage in a stair-climbing workout.
Preparation
Prepare for stair climbing as you would any other workout. Wear comfortable shoes and clothes meant for running, and stretch first. Walk slowly around the block before you begin your workout. Set a pace for yourself and start off slowly, increasing your pace as your fitness level increases.
The Workout
Start a stair-climbing workout by walking slowly and gradually increase the intensity as your fitness improves. Start with three to four flights of stairs and condition yourself to a 30-minute workout, where you ascend stairs for 30 minutes at a time. Walk up the stairs, taking one or two steps at a time. If you are at a higher level of fitness, run up the stairs. To add some difficulty to your workout, perform crossover lunges. Perform this slowly, by placing your right foot two steps above the base of the flight and to the left edge of the step. Bring the left foot up to the step next to your right foot. Pull yourself up with the help of the railing. Alternate your feet while ascending the stairs.
Precautions
When performing any kind of stair workouts, follow a few techniques to make your workout even more successful. Lean forward when you are climbing the stairs to prevent stress on your lower back. Always place your entire foot on the step for equal weight distribution. When climbing, do not lock your knees or you may injure yourself. When you finish your workout, stretch your hamstrings, quadriceps and calves. To stretch these muscles, lie flat on your stomach, with your forehead resting on the floor. Bend your left leg from the knee and grasp your toes with your left hand. Repeat this with the other leg. Hold each stretch for about 10 seconds.
Considerations
While the stairs workout is a good way to keep fit, it is not meant for everyone. If you experience knee pain because of joint problems or arthritis, steer clear of this workout. Taking the stairs is also not recommended for those who have vertigo or trouble balancing themselves. Avoid stair workouts if you are weak or recovering from a long term illness. Stay safe by avoiding dark or isolated stairways.
