Walk to the Nearest Stairway and Take the Stairs
Mar 18th, 2014 by Aldouspi

stair climbing

"Whoooooo that was harder than I thought?!" I muttered to myself after climbing 10 flights of stairs with my backpack. I had been running late for a meeting in New York's Flat Iron District last week and instead of using the notoriously slow elevator, I had decided to the take the stairs. What an experiment that was!

My legs were burning and I noticed my heart rate had escalated. What gives? I am an athlete. Plus, I just returned from Patagonia where I went on numerous 20 mile hikes, yet I found myself feeling challenged after just a few minutes of stair climbing.

We have always heard sayings like, "take the stairs" or "park farther away," but do you know why it is important to do so?

Reports have been coming out recently about the benefits of standing vs sitting or how being sedentary for long periods of time can lead to a higher risk of heart disease - even if you workout!I am constantly on the go, so I never really sit down for too long. However, most people are not as lucky and find themselves sitting in their offices for extended periods of time.

More On Stair Exercises

Stair Exercise 1: (The Stair Lunge) This is the exercise that will blast your glutes and hamstrings more than just about anything that I can think of. You need to make sure that the stairs you are using are relatively high like something you would find in a stadium at a high school or college. If you don't have access to either type of facility then you can look at your local park or if you have stairs of relative height at home you can make it work by simply doing more reps.

To start, begin your lunges from the bottom of the stairs. One round or set is counted by going all the way to the top and back down. To lunge you want to step by taking a big enough stride to cover 2 to 3 steps at a time. Lengthen your stride and simply climb.


Do a bit of stair walking in my home because it really does increase the heart rate. Great for people who work behind a desk all day - it's great exercise and keeps the blood flowing! You can also do this at work, perhaps during your lunch hour.

Sitting for long periods of time can be detrimental not only to your muscles and joints, but also to the way your body breaks down sugar. It is a bitter pill to swallow: the technologies that make our lives easier also make us unhealthier.

Doing small everyday activities, like taking the stairs in your work building, is one way to add great ancillary exercises into your daily life. It's time to loosen and strengthen your muscles to avoid the dreaded "secretary ass"

There are no excuses why you cannot take the stairs either. So you work on the 80th floor? Great, get off at the 75th floor or even the 78th floor. Take the stairs up a few flights before you head out to lunch and the elevator back down if need be. The opportunities are endless for you if you just think outside of the box.

Start slow though. Walk a flight of stairs and add a flight each day. Think how easy this could be for you. You enter your building in the morning and head out for lunch and then leave for home in the evening…that is 3 times up and 3 times down.

Do a few flights of stairs each time and I can guarantee you will like the way your body responds. Take a look at the chart below and keep in mind the amount of calories burned climbing stairs will depend on your weight:
Calories Burned Climbing Stairs

If you weigh roughly 130 pounds: 295 calories burned climbing stairs per hour
If you weigh roughly 155 pounds: 352 calories burned per hour
If you weigh roughly 180 pounds: 409 calories burned per hour
If you weigh roughly 205 pounds: 465 calories burned per hour

Even descending stairs burns some calories and will add up. Which is good, because every flight of stairs you walk up will have to be descended down at some point.

Calories Burned Descending Stairs

If you weigh roughly 130 pounds: 177 calories burned descending stairs per hour
If you weigh roughly 155 pounds: 211 calories burned per hour
If you weigh roughly 180 pounds: 245 calories burned per hour
If you weigh roughly 205 pounds: 279 calories burned per hour

All data is from the Medicine and Science in Sports and Exercise Journal, the official Journal of the American College of Sports Medicine.

Taking two flights of stairs daily helps you burn enough calories to drop 6 pounds in a year, reports Reader's Digest. If you can up that to two minutes of climbing, five times per week the calorie burn will be equivalent to adding an extra 36-minute walk per week.

Forget the elevator today. Taking the stairs is one of the easiest ways to work your glutes, core, quads, calves, hamstrings, and lower back. Walking up stairs not only strengthens and tones your muscles, but it can also offset your heart attack risk. It is too easy to not give it a try. So do your body some good and take a few flights today. No excuses.

For more information on how to train injury free and other great training tips and personalized online coaching programs, please visit http://www.chrisryanfitness.com . Chris Ryan, C.S.C.S., is a former Division I athlete and top fitness model whose clients range from Men's Fitness, Men's Health, Under Armour, Nike, and Reebok.


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Stair Climbing

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All Diet Programs Work–No Diets Work
Nov 11th, 2012 by Aldouspi

All Diet Programs Work--No Diets Work

Have you lost pounds in the past only so that you can regain it a short while later? Have you followed every diet including Atkins, South Beach, the Drinking Man's diet, the Peanut Butter diet, or even the Chocolate Diet? All these of these diets work, and none of them work, meaning you can and likely do lose weight on any of them, but you won't keep it off. Why not? Because the day will come as soon as the diet is over and as well you're best lower back for the usual routine; the equal routine that got you fat in the to start with put.

In the past diet programs carried a warning not so that you can stay on them longer than the prescribed period; generally 2 weeks, a number of a mere three days. Today's common diet programs have been attempting that you can style themselves as lifestyle choices, but this is not operating either. Persons want so that you can be able that you can eat a sandwich sometimes. They need the burger and the bun! Strive for balance picking foods you desire, and too you'll have a better chance at lasting weight loss success.

 

Small Changes: Big Answer that you can Weight Loss Blues

Start today and office one day at a time making one or two small changes such as switching to the calorie-free soft drinks then weaning yourself down so that you can 2 or less a day (in the event you drink added than that now of classes). Changes don't have for you to be drastic. The reality is trying to generate drastic changes as a part of your lifestyle on no account works because while one can be happy in the starting, you slowly grow miserable toward the end.

In actual fact, that's the problem proper there: you anticipate an end.

 

Weight Loss Comes Down to Choices

Talk so that you can folks who've lost weight and kept it off. They're going to say, "This is usually a lifestyle." It is about choices you make each and every day. Have been you picking so that you can take an additional helping, even if you're comfortably full; Exchange that one behavior and you're as a part of your way? Do you choose that you can take the bag of chips for you to the couch? Replace that, in fact just stop eating on the couch entirely and as well you're one step closer. Eliminate the habit of grabbing some bites on your way past the candy dish that alone can shave multiple pounds. I when lost eight pounds simply by eliminating the candy dish I kept at my desk (not so that you can mention the money I saved not purchasing a couple pounds of candy a week).

Desire one small habit or behavior at a time, not your whole existence, and also you'll have a much better chance for you to reach your weightloss goals.

Samantha G. enjoys writing about weight loss and now you can visit her website at www.caloriesdiet.net and you read about best ways to lose weight.

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