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.


Stair Climbing Related Items For Sale




Aerobic Step Fitness Air Stair Climber Stepper Exercise Machine Equipment Silver
Aerobic Step Fitness Air Stair Climber Stepper Exercise Machine Equipment Silver $42.99
Time Remaining: 18d 7h 24m
Buy It Now for only: $42.99
Buy It Now
Exercise Stair Stepper Portable Climber Machine Air Stepping Workout Step Cardio
Exercise Stair Stepper Portable Climber Machine Air Stepping Workout Step Cardio $64.95
Time Remaining: 11d 3h 59m
Buy It Now for only: $64.95
Buy It Now
Aerobic Fitness Step Air Stair Climber Stepper Exercise Machine Equipment Fitnes
Aerobic Fitness Step Air Stair Climber Stepper Exercise Machine Equipment Fitnes $38.99
Time Remaining: 14d 5h 36m
Buy It Now for only: $38.99
Buy It Now
Aerobic Fitness Step Air Stair Climber Stepper Exercise Machine New Equipment
Aerobic Fitness Step Air Stair Climber Stepper Exercise Machine New Equipment $39.99
Time Remaining: 5d 1h 49m
Buy It Now for only: $39.99
Buy It Now
Vertical Stair Climber Exercise Machine +2 Resistance Bands for Advanced Climber
Vertical Stair Climber Exercise Machine +2 Resistance Bands for Advanced Climber $97.95
Time Remaining: 23d 12h 23m
Buy It Now for only: $97.95
Buy It Now
Mini Stair Stepper With Counter Adjustable Resistance Exercise Workout Weider
Mini Stair Stepper With Counter  Adjustable Resistance Exercise Workout Weider $40.89
Time Remaining: 21d 20h 33m
Buy It Now for only: $40.89
Buy It Now
Air Stair Climber Twist Stepper Fitness Exercise Stair Machine Handle Bar Steel
Air Stair Climber Twist Stepper Fitness Exercise Stair Machine Handle Bar Steel $87.74
Time Remaining: 22d 6h 29m
Buy It Now for only: $87.74
Buy It Now
New Aerobic Stepper Step Machine Cardio Fitness Trainer Stair Climber Exercise
New Aerobic Stepper Step Machine Cardio Fitness Trainer Stair Climber Exercise $40.99
Time Remaining: 18d 7h 13m
Buy It Now for only: $40.99
Buy It Now



440lb Stair Climbing Folding Hand Truck Wheels Cart Dolly Industrial Heavy Duty
440lb Stair Climbing Folding Hand Truck Wheels Cart Dolly Industrial Heavy Duty $68.99
Time Remaining: 1d 1h 12m
Buy It Now for only: $68.99
Buy It Now
440lb Heavy Duty STAIR CLIMBING Moving Dolly Hand Truck Warehouse Appliance Cart
440lb Heavy Duty STAIR CLIMBING Moving Dolly Hand Truck Warehouse Appliance Cart $70.09
Time Remaining: 24d 4h 2m
Buy It Now for only: $70.09
Buy It Now
Urban Stair Climbing Cart 6 8 Wheels Folding Grocery Laundry Shopping Handcart
Urban Stair Climbing Cart 6 8 Wheels Folding Grocery Laundry Shopping Handcart $45.85
Time Remaining: 8d 3h 59m
Buy It Now for only: $45.85
Buy It Now
All Terrain Stair Climbing Barrow Hand Truck Folding Cart Moving up to 440LBS
All Terrain Stair Climbing Barrow Hand Truck Folding Cart Moving up to 440LBS $55.19
Time Remaining: 4h 21m
Buy It Now for only: $55.19
Buy It Now
GENUINE Climb Cart Stair Climbing Folding Cart LIFETIME
GENUINE Climb Cart Stair Climbing Folding Cart  LIFETIME $43.80
Time Remaining: 25d 16h 40m
Buy It Now for only: $43.80
Buy It Now
UpCart All Terrain Stair Climbing Folding Up Cart for Moving up to 100 pounds
UpCart All Terrain Stair Climbing Folding Up Cart for Moving up to 100 pounds $53.99
Time Remaining: 8d 17h 27m
Buy It Now for only: $53.99
Buy It Now


Switch Up a Stair Workout With These 5 Exercises | Fitness How To

Running up and down a stairwell is a great workout but it can get stale quickly. Stair exercises can shake the boredom up while also challenging the lower bo...

Read more ...

Stair Climbing

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.

What to Eat Post weight loss surgery
Oct 7th, 2011 by Aldouspi

What to Eat Post-Weight Loss Surgery

Weight loss surgery is more popular than ever. With most weight loss doctors almost guaranteeing good outcomes and lots of extra pounds gone for good, many obese people are taking notice. While it is true that weight loss surgeries can take off a large amount of weight, these surgeries cannot work alone. Instead, the patient must follow a strict diet and exercise routine that compliments the surgery.

Following any type of weight loss surgery, the stomach will be much smaller. This causes a smaller area where food can be held. The result is that a patient can only eat very small meals. The reduced caloric intake leads to the weight loss. In addition, there are many foods that should be completely avoided right after surgery and for the long term. Eating the wrong kinds of foods can hamper weight loss efforts and make the person very sick. Also, eating the wrong kinds of foods can cause serious obstructions in the new stomach pouch and in the intestines.

Some of the foods that are off limits include foods that contain stringy or fibrous matter or foods that are dried, doughy or sticky. Foods will seeds should also be avoided because of the possibility of obstruction. Fruits and vegetables on the no list include oranges, and other citrus fruits, celery, spinach, corn and asparagus. Rice, pasta and doughy, non-toasted breads should not be eaten following weight loss surgery. Nuts, popcorn, coconut and shrimp can also cause serious obstructions. Peanut butter and syrupy foods should be avoided as well.

After weight loss surgery is performed a doctor might recommend that you see a dietitian A dietitian can work with your for the long term to help you make wise choices on your eating habits and how to know when your body is full. Eating can often be because of emotions and a dietitian can help you conquer this issue. A good dietitian can also teach you about portion control, which is critical following weight loss surgery.

In the first few weeks following weight loss surgery, all patients are restricted to liquids and soft foods. As their wounds heal, they can gradually add in foods as long as they are not on the off-limits list and are chewed very thoroughly. The best foods are high quality foods that are lean and cooked without added fats or grease. Fluids are important following weight loss surgery, but should not be taken with meals. This can cause the food to pass too quickly through the digestive system and can lead to diarrhea.

Other foods that are good to eat after weight loss surgery include fruits and vegetables. Most doctors recommend that weight loss patients eat one to two servings of fresh fruit each day in addition to two to three servings of fresh vegetables. Low sugar cold cereal or hot cereal, such as oatmeal can be eating once a day in a small portion. One slice of toasted wheat or rye bread is also allowed. Some patients do have difficulty eating bread and meat following weight loss surgery. Only one to two ounces of lean meat can be eaten. Skim milk and low fat yogurt and cheese are also important for calcium.

Technorati Tags :

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.

SIDEBAR
»
S
I
D
E
B
A
R
«
»  Dieting-help.com | Privacy Policy | Disclosure Policy | Substance:WordPress   »  Style:Ahren Ahimsa