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Stairs provide a free and effective way for exercising. Contrary to what you think, you don’t get any limit from running or walking up stairs. There are many exercises you can do with a single staircase. Maybe they are not your typical training, but you can still complete the training successfully.

Description: There are many ways to exercise.

There are many ways to exercise.

Cardio exercises

Running up and down stairs is a great way to exercise. In addition, modify it somehow can make it more exciting and challenging. Next time, try to skip one level while running up the stairs. This will increase the heart rate, resulting in more calories which are burned. Another way is hopping. Instead of changing your legs when climbing stairs, go up the stairs by hopping. For heavier set, let's hop by a single leg. This exercise will require a lot of strength and balancing. Complete yourself the jump by 2 legs before attempting to jump by just one leg.

Description: Running up and down stairs is a great way to exercise.

Running up and down stairs is a great way to exercise.

Resistance exercises

Increasing and decreasing the height when you train with stairs provide an available hard level when you are on resistance exercises. Push-up is a great exercise for the upper body. Put you in a hard position on the stairs. Elevated split squat is another exercise which make use of the height of stairs. Choose one comfortable staircase which motivates you to exercise. Standing with your back to the stairs for this exercise. You can also train your triceps by using the stairs for triceps dips. To make this move more difficult, raise one leg at a time while keeping your balance.

Combined exercises

Some stair exercises give the benefit of cardiovascular and strength. These exercises are good methods for heart while simultaneously creating muscle. Running up and down stairs can be used to train legs while also increasing the heart rate. Remember to change your legs steadily while climbing stairs. Another exercise is side squatting while you move up flights of stairs. Turn aside when doing squat movement and turn around while going upstairs.

Considerations

You should be careful while using stairs for exercise. To protect the joint from excessive impact, always walk down after running or sprinting up the stairs. This also gives your body time to recover before performing other exercises. When doing stationary movements, make sure your balance is maintaining to avoid a fall down. In acrowded area, take the stairs in the morning or late at night when there are fewer people. Always go through a warm-up and cool down which include a variety of stretches. Check with your doctor to ensure that you can start exercise programs.

Description: In a crowded area, take the stairs in the morning or late at night when there are fewer people.

In a crowded area, take the stairs in the morning or late at night when there are fewer people.

 

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