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Monday, June 25, 2012

Stair Workout Indoors

If the weather is cold and blustery, I stay indoors and do the stairs.  It's one of my favorite winter workouts; however, stairs can be done anytime during the year.   I have a 14 step staircase leading to my basement.  Stair climbing at home is very frugal and is an excellent cardiovascular activity; 30 minutes of stair climbing(150lb person) burn 290 calories. 

Stair Climbing Techniques

For this workout, all you need is some music for extra motivation. Warm up by doing knee raises for 1 minute and/or walk in place. Start the cardiovascular portion of your routine by going up and down the stairs for 5 minutes -- make sure you alternate the first stepping leg for each session to help cut down on overuse of your dominant leg. Listen to music while you workout and exercise for a total 15 to 30 minutes.  
Remember:  If you can't do 30 minutes, do 20 minutes or do 15 minutes.  Nevertheless, you should eventually build your duration up to the full 30 minutes I am recommending.  

A word of caution:  Stair climbing is not recommended for individuals who suffer from hip, knee, or ankle problems.  I will recommend appropriate exercises for those who have joint problems in a future blog.  If you have done stairs before, what was your experience?  What did you like and what did you dislike?  Would you consider In-Home stair climbing to be an effective weight managment program?

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