The idea that to stay fit one must be willing to spend significant amounts of money, to be allocated to gym memberships or home equipment purchases, often drives many people away from embracing a healthier lifestyle, which also includes physical activity.
However, that of compulsory shopping is a false myth because if it is true that some gym tools are designed to train a specific area of the body in a specific and certainly very professional way, it is equally correct to say that sometimes your home hides what you need in unexpected angles.
routine. Having internal stairs to your home is the optimal situation, but also the common ones of the condominium can be a valid alternative, as well as the stairways of monuments or city parks, for those who prefer to train outdoors.
The only things you need to get started and that require a small economic investment are footwear suitable for sports activities and comfortable clothing. carpets or clutter that could lead to accidental falls or injuries.
Benefits of stair training
Exercising on the stairs means doing cardio and toning work at the same time. Precisely for this reason it is a complete workout that improves strength and endurance, works the heart and develops the muscles of the legs, buttocks and even arms, in case the stairs are used as a support for push-ups or bends.
In addition, it is a very good activity for losing weight. According to a study, a person weighing an average of 65 kilos can burn up to 500 calories per hour by going up and down stairs. Obviously this is only an estimate, since the real calorie consumption also depends on the speed of execution of the exercise and the number of steps taken.
like running because going up and down them simulates physical activity on uneven and uphill terrain.
Running up the stairs is certainly challenging but it is a complete movement, which also leads to the toning of the muscles of the legs and buttocks and to the improvement of the mobility of the hip. The ideal would be to be able to run up and down the stairs for about 20 minutes but if you don't succeed you can alternate moments of running with toning movements that require less energy expenditure. The more athletic, on the other hand, can add sprints to the classic race.
Cross steps
This exercise consists of climbing the stairs by crossing the steps. It may seem trivial but it is not because it performs a fundamental task: improving coordination and making the body more flexible.
Step
- Stand in front of the stairs.
- Put your right foot on a step first and then your left.
- Get off doing the same movement but in reverse.
- Repeat the exercise 20 times.
This, the most classic of the exercises with the stairs, is ideal for toning the legs and buttocks and can be done with different variations.
Jumps
- Stand in front of the stairs with feet together.
- Jump on each step with feet together, continuing for at least 10 and as long as you can.
- Remember to wear shoes that allow you to spring the jump.
- To do this in the best possible way and avoid injuries, always keep your legs slightly bent and help yourself with your arms in the jump phase, in order to remain in balance.
This exercise is very useful for firming the quadriceps and glutes.
Lunges
- Stand in front of the stairs, about half a meter away from the steps.
- Place your left foot on the first step and do a front lunge.
- Return to the starting position by applying force to the muscles of the buttocks and paying attention to keep the pelvis and back still and to contract the abdominals.
- Repeat the movement with the right foot.
Perform a number of repetitions of your choice, based on your training level.
This exercise tones the buttocks and legs.
Push ups
- Place your feet on the base of the stairs and your palms on a step, in order to keep your arms straight and your body stretched back.
- From this position, begin flexing your arms and straightening them again, doing push-ups.
This exercise is to tone the arm muscles.
Dep
- Stand with your back to the stairs, placing your hands on the edge of the step behind it.
- Extend your legs in front of you.
- From this position perform lifts with the arms to lift the body off the ladder, then return to the starting position.
This exercise is to tone the arm muscles.
