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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Fight Belly Fat with these Five Supplements
Aug 12th, 2013 by Aldouspi

Fight Belly Fat with these Five Supplements

Belly Fat - Boomer's Are Ballooning by Tobyotter
Belly Fat Supplements's Are Ballooning

Diet and exercise are essential to successfully burning belly fat. You can't replace them if you want to experience quick weight loss. Choosing the right supplements to add to your fitness plan can help you increase your burn, and you can lose belly fat even faster. The following supplements are a few of the more popular choices available.

GABA, which stands for gamma-amino butyric acid, is an amino acid that has many benefits that collectively contribute to acquiring a lean physique. It is found to stimulate production of HGH, or human growth hormone, which is believed to aid in metabolism of body fat. HGH is also responsible for muscle gains, which will in turn increase your metabolism.

GABA also helps children who are suffering from Attention Deficit Hyperactivity Disorder or ADHD by calming their nerves. GABA may also reduce symptoms of alcohol withdrawal, anxiety and premenstrual syndrome; maintain healthy blood sugar level; suppress appetite and alleviate stress, frustration and tension. Other bonus benefits of GABA are increased focus, a calming effect, and better sleep.

Raspberry ketones are also known to increase fat metabolism. It is a derivative of raspberries that is shown to have a similar effect as other popular fat loss supplements such as capsasin and synephrine. Studies indicate that raspberry ketones increase core body temperature, which increases metabolism. This supplement also gives you a nice energy boost without the jitters, so it is a great aid to get you through those tough workout sessions that really burn belly fat.

People read about all kinds of ways that are supposed to show how to lose belly fat. There are all kinds of wacky diets out there and exercise regimens that are supposed to be miracle workers for losing weight, especially belly fat. The truth is, there is no magic cure when trying to find out how to lose belly fat. However, there do seem to be a few techniques and supplements that are more effective than others in helping to lose belly fat specifically and for weight loss in general.

Green Tea is a popular supplement that many are adding into their daily routine. Aside from the numerous health benefits green tea offers, it also happens to increase metabolism and fat loss. When using a pure green tea extract, you get the increase of metabolism without the increase in heart rate you would get from other stimulants. Being rich in antioxidants, and bioflavonoids, green tea fights free radicals in your body, and boosts your immune system. It is not only a tool to help you lose weight and burn belly fat, it is great supplement to aid in overall wellness.

Green coffee bean extract is quickly becoming very popular because of the effect on fat loss. It helps to curb blood sugar spikes, increase activity of fat burning enzymes, and decrease activity of fat synthesizing enzymes. They also contain chlorogenic acid and these really help the liver to process fatty acids more efficiently. This helps to aid fat loss even further.

And green coffee beans have several other benefits. They are a natural antioxidant just like green tea and they also contain polyphenols. These help to remove unwanted toxins from the body to help your internal organs to function better.

L-carnitine is an amino acid that many body builders use to supplement their fitness routine. It is known to aid in fat loss by helping the body use fat as fuel instead of depleting the muscles of glycogen.. This results in a better energy level, increase in fat burn, and an environment for the body to build lean body mass.

These supplements can greatly enhance your results when it comes to losing weight and burning belly fat. You may choose to take just one or take a combination of supplements. Before adding any supplements, talk with your doctor to be sure they are compatible with any medications you may be taking. Combining the supplements with a healthy diet and consistently putting in quality time in the gym, you can loose belly fat for good.

To learn more insider secrets to flat abs and a leaner and sexier body, grab your free report on 9 Super Foods For Abs That Ignite Your Metabolism from http://muscleflexreps.com/lose-weight/. While you are there, check out many other resources that discusses loosing weight and living a healthier lifestyle.


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