Unlock the Power of Stair Workouts
Boost Your Fitness and Joint Health with this Cost-Effective Exercise
Stair workouts are an often-overlooked yet incredibly effective way to improve your overall fitness and health. And the best part? You don’t need any fancy equipment or a gym membership – just a good old-fashioned set of stairs.
The Science Behind Stair Workouts
Research has consistently shown the benefits of stair climbing. A 2005 study found that walking 200 steps twice a day, five days a week, for eight weeks can increase VO2 max by 17%. More recent studies have also highlighted the benefits of stair climbing, including improved cardiovascular fitness and increased oxygen uptake.
Stair Climbing: Easy on the Joints, Tough on Calories
Strength trainer Jordan Syatt notes that running up stairs is easier on the joints than regular sprints, while also improving an athlete’s range of motion. Plus, stair workouts can be adapted to suit any fitness level, making them an ideal exercise for both beginners and advanced athletes.
Get Started with These Two High-Intensity Interval Training Workouts
Jordan Syatt has put together two staircase workouts – one for beginners and one for more advanced athletes. All you need is a staircase with enough steps to run continuously for 10 to 15 seconds (about two to three flights).
Beginner Staircase Workout
Warm up with 5 minutes of squats and jumping jacks before starting this workout. Perform each exercise for 10-15 seconds, resting for 1-2 minutes between circuits. Repeat for a total of 15 minutes.
- Walk or run: 2 steps at a time
- Sprint: 1 step at a time
- High knees: 1 step at a time
- Hop on one foot: 1 or 2 steps at a time
- Broad jump: Jump with both feet over as many steps as possible
Advanced Staircase Workout
Get ready to sweat with this intense workout. Warm up with 5 minutes of squats and jumping jacks before starting. Perform each exercise for 15-30 seconds, resting for 1-2 minutes between circuits. Repeat for a total of 20 minutes.
- Sprint: Clear as many steps as possible
- Hop on one foot: 1 or 2 steps at a time
- High knees: While facing right and left
- Step hops: Hop on and off the bottom step as quickly as possible, 10 reps per leg
- Deep lunges: 2 or more steps at a time
Remember to keep your focus on the top of the steps ahead of you and stay hydrated throughout your workout. With these staircase workouts, you’ll be on your way to improved fitness and joint health in no time!
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