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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Nutrition For Pregnancy
Jan 22nd, 2014 by Aldouspi

Nutrition For Pregnancy

How do you make sure that you have a healthy nutrition pregnancy and that you are on the right track?

Making sure that you truly have nutrition for a healthy pregnancy is one of the most important things. Not following a proper nutrition and specific pregnancy exercise is something that can cause not only a lot of harm to your own body but also that of the child growing inside of you.

It is very important that you are following all of your doctor's orders and having yourself all the vitamins and nutrients so that you can have a pregnancy with little complications.

Skipping meals, eating poorly, and trying to diet while pregnant can be serious threats to the development of the baby. After the first trimester, in fact, a woman should add around 300 calories a day of healthy and nutritional foods. She should expect to gain an average of 25-30 pounds during her pregnancy.

Below is a list of special nutritional needs during pregnancy.
(If you are not sure if she is meeting these needs should consult her doctor)

Iron supports the growth of the fetus and helps a woman produce more blood. If the mother does not get enough iron, the fetus will take the iron it needs from her blood. Pregnant women should get about 30 milligrams (mg) of iron a day. Most women do not start pregnancy with enough iron in their blood. The doctor may prescribe an iron supplement to prevent iron deficiency anemia.

Foods that contain iron include meat, poultry, fish, legumes such as beans, and whole-grain and enriched grain products. Iron from animal products is better absorbed by the body than that from plant sources. Eating good sources of vitamin C, such as citrus fruit, broccoli, and tomatoes, can help the body absorb more iron.

Folic acid is key to the development of the spinal cord.

It helps make new cells and genetic material. Its most important job is helping to prevent neural tube defects, such as spina bifida.

During pregnancy, the recommended daily amount of folic acid rises to 600 mcg. Based on the woman's medical history and test results, the doctor may recommend 400-800 mcg of folic acid a day. Many foods are fortified with folic acid, including those made with enriched flour or grain products, such as bread and rice. This makes it easier for a woman to get all the folic acid she needs before and during pregnancy. Other food sources include green leafy vegetables such as spinach and broccoli, dark yellow vegetables, and fruits such as mangoes, papaya, peaches and pumpkin, beans, and nuts.

Calcium and phosphorus help to form the bones of the fetus. The RDA for calcium is 1,000 mg for most pregnant women over age 18, and 1,300 mg for pregnant women under age 18. If a pregnant woman does not get enough calcium, the fetus will take what it needs from calcium stored in her bones. Milk, yogurt, and other dairy products are the best sources of calcium. Other sources include tofu with added calcium, calcium-fortified orange juice, sardines, salmon with bones, and dark green leafy vegetables such as collard greens, kale, and mustard greens. Vitamin D works to help the body use calcium and phosphorus. Vitamin D is found in fortified milk and sunshine.

If you want to learn more, visit: Nutrition for a Healthy Pregnancy for everything you ever wanted to know about pregnancy healthy eating.

Some of the links in the post above are “affiliate links.” This means if you click on the link and purchase the item, we will receive an affiliate commission. Regardless, we only recommend products or services we believe will add value to our readers.

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