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5 ways to a crazy, good stairclimber workout



  wide-stair-climber-workout.jpg [19659002] Photo: wacomka / Shutterstock

When it comes to standard fitness equipment, you will find a stairclimber in almost every gym that is usually located somewhere between the ellipses and the treadmills, but the cardio device can also be an amazing strength training device.

It's easy to use – one unending step ahead of the other – and it's important to take the stairs to take the daily steps to control weight and build a strong lower body, right? Yes, but it is an art to make an effective stairclimber workout.

Here are five ways to make sure that you are recording the steps you are recording, your time (and not just wasting time in climbing to nowhere.)

# 1
Focus on building the muscular strength of the lower body.

Every step of the stair climber attacks your calves, quads and thigh muscles. This is a great way to specifically align and train your lower body, says Lisa Niren, C.P.T., CITYROW's head coach in New York City. The key, however, is to make sure you keep your back upright and engaging the core so that your lower half absorbs the force. Basically, you should not bow if you want to get the best results.

In addition, the way your foot lands on the step actually determines whether you start more muscles in the buttocks or thighs. Most people overwhelm their quads to climb stairs, but putting your heels on the step instead of letting them hang on the edge while climbing allows you to put more strain on your thigh muscles, says physiologist Michele Olson, Ph.D. , Land and poke the ball of your foot to hit the quads. Skipping steps is another way to focus on the back of your legs, says physiotherapist Grayson Wickham, D.P.T., C.S.C.S., founder of Movement Vault. And to really work on your buttocks muscles? Skip any other stairs when you go upstairs, says Olson. Push through the heel and squeeze your buttocks muscles as you rise to the next level.

A catch: Although the stair runner aims at your legs and buttocks, he does not replace leg day, says Ashley Perez, NASM CPT. a coach at Barry's Boot Camp. This is because while the machine burns calories and improves muscle endurance, it is still an exercise in body weight. This means that the muscles are not built in the same way as the strength training moves like weighted squats, deadlifts or lunges.

# 2 Use the stair climber as an effective way to lose weight.

Stair climbing – Climbing training is a wise choice if the goal of burning calories is your goal because it uses the largest and most metabolically active muscles in your body (quads, hamstrings, glutes, trunk muscles). When you work out larger muscles, you'll burn more calories while you're resting, Niren says. "So when you work out bigger muscles, you not only strengthen those muscles, but they also strengthen and accelerate your metabolism," says Perez. Heart rate cardiovascular training, combined with lower body strength training, means you burn more calories during and after your workout than if you were doing a moderate cardiovascular workout.

If weight loss is your goal, try a HIIT-type stairclimber workout. Interval training increases intensity, which increases the oxygen in the working muscles, and increases the afterburning effect (the number of calories the body burns after exercise), says Niren. You do not have to spend too much time on cilmb to see results. A study in the British Journal of Sports Medicine found that short steps (starting with a two-minute session but five) five days a week for eight weeks increased women's heart rate by 17 percent. "You exercise anaerobically as you climb the stairs," says Olson. Try your own interval training instead of just using the ready-made Fat Burning or Weight Loss programs on the machine. Use one of these Niren HIIT routines to get you started.

RPE = rate of perceived effort (how difficult an exercise is on a scale of 1 to 10 for you).

Steppe Climber Training [Booty-Building] [19659017] Complete 3 laps with one minute break for a total of 22 minutes.

  • Slow increase in 3-4 RPE for 45 seconds.
  • Double step at 3-4 RPE for 25 seconds
  • Slow increase for 45 seconds.
  • Lateral step at 3-4 RPE for 60 seconds (30 seconds on each side).
  • Sprint at 7-8 RPE for 25 seconds.
  • Slow increase for 45 seconds.
  • Double step for 25 seconds.
  • Slow increase for 45 seconds.
  • Page step for 60 seconds (30 seconds on each side).
  • Sprint for 25 seconds.

20-minute "All-Directions" Street Climber Training

Finish a 3-minute warm-up at 3 4 RPE's before performing 5 laps of the intervals given below from a 2-minute cooldown, for a total of 20 minutes.

  • Double step at 3-4 RPE for 30 seconds.
  • Lateral step at 3-4 RPE for 30 seconds.
  • Sprint at 7-8 RPE for 30 seconds.
  • Lateral step at 3-4 RPE for 30 seconds right.
  • Sprint at 7-8 RPE for 60 seconds.

# 3 Perform a stair climber's workout to recover.

Using the stair climber is lower – doing exercise, so a good option if you have back problems and can not use the treadmill, says Niren. Investigations published in the Journal of Rehabilitation Research and Development have shown that the machine is a useful tool to partially relieve back pain by effectively activating the gluteal muscles to relieve the spine. (Weak buttocks muscles are the cause of a variety of body problems, including piriformis syndrome and butt-butt syndrome.) The exception to injury prevention: the stair climber may be hard on the knees, so it's not the best option if you Existing knee joint problems, says Niren.

# 4 Climbing to improve the attitude.

If you already have a tendency to lean forward while climbing stairs, you probably have the same bad attitude form on the stair climber, and squatting over the handrails does not do your body any favor. (Try this good posture.) It limits the body weight you need to use / lift / move, making it easier and burning fewer calories. This prevents you from getting your core under control and can make you feel worse outside of the gym, says Wickham. Although you can not avoid the handrails altogether (they are there for your safety), you should never press or press on them with your full body weight, says Niren.

But if you go up the stairs to you If you are in a good posture in the office, you can assume that you have enough nuclear power to use the machine effectively and stay upright, with a light touch have the handles. With every step you increase this nuclear power, which not only maintains the firm posture, but also prevents or alleviates chronic back pain. Bonus: A strong core makes it easier to perform daily tasks with functional movement, says Niren.

# 5 Ascend the elliptical trainer.

When it comes to cardio, you should feel good in choosing your heart machine that you enjoy the most, says Wickham, but there's something for a change. Elliptical burnout is real, Perez says, so try to turn it up. In addition, the stair climber improves the functional movement, as most people climb the stairs every day. You probably are not moving your body exactly as you would on an elliptical trainer. Moving moves are a good option if you've recently referred to the treadmill as Dread mill, says Niren. (Further help: This (fun!) 45-minute treadmill training that builds your stamina.) You'll be pleasantly surprised by the muscle gains and cardiovascular stress of this OG fitness machine. Do you need a starting place? Try these two stairclimber workouts by Chris Powell of ABC Extreme Weight Loss .

Staircase Workout (on a regular set of immovable stairs)

Complete a dynamic warm-up (one minute each) (high knees, buttocks and side shots on flat ground), then complete one round for the next 30 minutes.

  • Bears slowly crawl up the stairs and then run down for three minutes. (Starting in a plank position with your hands in the first step on the ground, move your left foot up one step while moving your right hand up one step, repeat the process on the opposite side, and continue alternately .)
  • Start below and slowly start taking steps and increasing your speed as you climb up; Walk or walk slowly for safety. Repeat this as often as possible in three minutes.
  • Take a minute off and take a water break.
  • Make five burpees on flat ground and then quickly jump up the stairs; jog slowly. Repeat this as often as possible for six minutes.
  • Pause for a minute.
  • Make 10 triceps dips. (Sit on the first step, the heels on the floor and the palms flat on the hips, push your hips forward from the step, bend your elbows behind you to lower the body, and stretch your arms to lift them.) Follow three sprints with the stairs (sprint up and jog slowly or slowly three times). Repeat the dip-sprint combination as often as possible in four minutes.
  • Rest for a minute.
  • Jump up the stairs step by step with your feet, then walk or run slowly down. Repeat this as often as possible in three minutes.
  • Walk on flat ground to cool for five minutes.

Stair-Climber Circuit Workout

Finish the three-minute warm-up (start at a light pace, then increase one level per minute), and complete a round for the next 30 minutes.

  • Leave the machine for three minutes and do dynamic steps on the ground (one minute each with high knees, buttocks and side blows) 2-3 RPE.
  • Start with a moderate level and take short steps while holding the handrails for 2 minutes at 6 RPE.
  • Increase by two steps in RPE 8. Release the handrails if you can safely do so Balance; Otherwise, stop easily.
  • Return to RPE 6 for a minute and hold the handrails.
  • Skip one step while climbing RPE 9 for two minutes. Release the handrails if you can safely balance. or stop easily.
  • Return to mid-level, make single steps (no jumps), and hold hand rails for 3 minutes on RPE 6. (Release the rails and pump arms if you can balance yourself.)
  • Boost
  • Return to RPE 8 by two steps for two minutes.
  • Return to mid-level and hold the handrails on RPE 6 for one minute.
  • Increase by three steps and skip a step while climbing RPE 9 for two minutes. Get off the handrails if you can safely balance or stop lightly.
  • Return to mid-level and hold the handrails on RPE 6 for one minute.
  • Hold the handrails, change one minute to an almost full level and one minute to moderate values ​​at RPE 9.5 and 5. Repeat the combo three times.
  • Cooling at light to medium levels I hold handrails for a minute. Reduce by one step after one minute.


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