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 $40.99
Time Remaining: 11d 23h 29m
Buy It Now for only: $40.99
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: 4d 20h 4m
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 $44.99
Time Remaining: 7d 21h 41m
Buy It Now for only: $44.99
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 $42.99
Time Remaining: 28d 17h 54m
Buy It Now for only: $42.99
Buy It Now
STAIR STEPPER EXERCISE Machine Folding Climber Portable Fitness Step Cardio Work
STAIR STEPPER EXERCISE Machine Folding Climber Portable Fitness Step Cardio Work $107.87
Time Remaining: 16d 2h 6m
Buy It Now for only: $107.87
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: 15d 22h 34m
Buy It Now for only: $87.74
Buy It Now
Air Stair Climber Step Exercise Fitness Machine w Bands Aerobic Equipment Blue
Air Stair Climber Step Exercise Fitness Machine w Bands Aerobic Equipment Blue $48.90
Time Remaining: 17d 22h 27m
Buy It Now for only: $48.90
Buy It Now
Aerobic Air Stair Climber Fitness Stepper Exercise Machine Durable Equipment
Aerobic Air Stair Climber Fitness Stepper Exercise Machine Durable Equipment $35.99
Time Remaining: 2d 41m
Buy It Now for only: $35.99
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 $63.23
Time Remaining: 24d 17h 17m
Buy It Now for only: $63.23
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: 17d 20h 7m
Buy It Now for only: $70.09
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: 23d 20h 26m
Buy It Now for only: $55.19
Buy It Now
Hand Truck Industrial 200kg Heavy Duty 6 Wheels Cart Stair Climbing Folding USV
Hand Truck Industrial 200kg Heavy Duty 6 Wheels Cart Stair Climbing Folding USV $49.99
Time Remaining: 18d 29m
Buy It Now for only: $49.99
Buy It Now
Steel Heavy Duty STAIR CLIMBING Moving Dolly Hand Truck Warehouse Appliance Cart
Steel Heavy Duty STAIR CLIMBING Moving Dolly Hand Truck Warehouse Appliance Cart $67.66
Time Remaining: 14d 23h 7m
Buy It Now for only: $67.66
Buy It Now
440lbs Folding Hand Truck 6 Wheel Stair Climbing Truck Moving Dolly High Quality
440lbs Folding Hand Truck 6 Wheel Stair Climbing Truck Moving Dolly High Quality $69.49
Time Remaining: 13d 2h 32m
Buy It Now for only: $69.49
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.

Factors to Consider in Weight Loss Surgery
Dec 19th, 2010 by Aldouspi

Factors to Consider in Weight Loss Surgery

Although Weight Loss Surgery can be a life saving procedure for some people, for others it is seen primarily as a cosmetic procedure.
That said, however, it does have its advantages.
Primarily, the main benefit of weight loss surgery is weight reduction with many of its patients being pleased with the amount of weight they have lost.

That said, whenever anyone is considering undertaking weight loss surgery it is important that they discuss this fully with their doctor and seek out the best medical advice to date.
Weight Loss Surgery is not a simple procedure that requires one operation. It is a process that can take years and it is rather a drastic operation to perform - it is major abdominal surgery and assuch carries a high degree of risk.

First and foremost, it is vital that you have a clear idea of what your expectations are from the surgery and whether the results of that actual surgical procedure will be able to meet those expectations.

Along with a significant loss in weight (and often to a much more healthy and acceptable level, will come other benefits such as a lower risk of heart disease, lower
risk of diabetes, lower blood pressure as well as having more self-confidence and self-esteem as a result of being more comfortable with yourself and actually
liking what you see in the mirror (many obese people suffer from a terrible lack of self esteem as a direct result of hating their size and body).

When patients consider going for weight loss surgery, they will receive counseling to prepare them for what the surgical procedure will entail and what to expect once surgery is complete. Also, patients are advised not to expect the weight loss surgery to be
their answer to all their problems and that they will need to maintain their health and figures into the future by following proper healthy eating and exercise
plans.

As with most things in life, there are also disadvantages to bear in mind when considering undergoing weight loss surgery. Complications can and do set in, sometimes
during the surgery itself or afterwards. These can be to do with internal bleeding, DVT (deep vein thrombosis), ulcers, pulmonary problem and infection, to name
but a few.

Your doctor will also be aware of your own personal medical history and other medical problems (if you have any) so it is advisable that you seek his advice and discuss at length your thoughts prior to proceeding with the surgery.
Your doctor will be able to evaluate your medical history and present state of health and be best placed to give you advice as to whether or not you should proceed.
Not only that, but he will also be able to gauge your expectations with regard to the surgery and the reasons why you want to go this route in the first place.

Technorati Tags :

Possibly related posts:

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