| My favorite use of stair climbing is
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| | you can add rounds, add flights or reduce
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| anaerobic conditioning. As with any
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| | intervals to continue improving.
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| workout start off with a warm-up and
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| | Another great anaerobic conditioning tool
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| stretching. I suggest you use one round
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| | is an all out sprint to the 20th floor
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| of walking up the stairs and then proceed
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| | (that's if you have 20 flights of
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| to the anaerobic work. In my own workouts
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| | course). By the 18th floor your legs can
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| I prefer to run up the stairs for
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| | barely move. You'll be forced to walk but
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| anaerobic work but you could also walk
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| | your body will still be in an anaerobic
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| very fast. I also prefer to climb every 2
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| | zone. When I'm pressed for time I use
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| steps but you could use every step.
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| | this as a workout. Just do 1 or 2 warm-up
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| Experimentation will help you decide what
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| | rounds of 20 flights and then use the
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| works best for you. In my own anaerobic
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| | third round as the sprint to the 20th
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| workouts I usually climb 6 to 12 flights
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| | floor.
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| at full speed and then rest for 2 to 3
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| | Another fun way to do anaerobic training
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| minutes. During my rest period I usually
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| | is to race up flights of stairs. One
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| continue to walk up a few flights. I find
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| | person uses one stairwell and the other
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| this allows me to recover faster.
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| | the opposite. An all out race to the top
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| Experiment to find what works best for
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| | will challenge even the best conditioned
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| you. I usually perform anywhere from 4 to
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| | people. With the high school student
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| 10 sets. As your conditioning improves
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| | athletes I've worked with we had access
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| you have many options to challenge you
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| | to 12 flights and racing up those stairs
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| further.
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| | proved to be one of the best ways to
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| You can climb more flights
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| | condition them. They didn't see it as a
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| Reduce your rest intervals
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| | workout but just a race. So just calling
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| Increase your sets (rounds)
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| | it a race really motivated them.
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| An anaerobic workout can look something
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| | There are many ways to do anaerobic
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| like this:
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| | conditioning in stair cases. Just
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| Note: in this work-out I had access to 20
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| | remember to be safe and what you're
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| flights
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| | trying to address. Anaerobic work should
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| Round 1: warm-up: walk up 20 flights at
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| | have you breathless. To get an idea of
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| slow pace (4 to 5 minutes)
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| | how you should feel, run a ΒΌ mile track
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| Take elevator or walk down
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| | at full speed and you'll see what I mean.
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| Round 2: warm-up: Run up 10 flights
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| | I think the main reason I like anaerobic
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| (every other step and go half speed),(1
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| | conditioning so much is because it gives
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| minute)
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| | you more bang for your buck.
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| Rest 2 minutes
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| | Both aerobic and anaerobic conditioning
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| Round 3: Run up 10 flights (full speed
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| | are great ways to lose weight, get in
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| and every other step), (30 to 45 seconds)
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| | great shape, look and feel great.
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| Rest 2 to 3 minutes
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| | Note: As with any exercise program
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| Round 4: Repeat Round 3
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| | consult a qualified medical practitioner
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| Round 5: Repeat Round 4
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| | before beginning any exercise program.
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| To start this may be enough for most
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| | You owe it yourself.
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| people. As one's conditioning improves
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|
