We get out of the elevator, we go up the steps: going up and down helps to keep fit. At home, at the park, in class at the gym. Benefits and advantages for the line of what seems to be a fitness trend
After endless journeys in the elevator, we take the steps again: going up and down helps to keep fit, it’s an exercise, free, it’s good for the environment. Done every day strengthens the cardiovascular system, increases tissue oxygenation, reduces the risk of heart disease. Climb it reinforces the muscles of the lower limbs, from the calf to the thigh, buttocks included.
Useful movement for breathing, for those who practice aerobic sports, but also for the elderly and postmenopausal women to improve bone mass and counteract osteoporosis. Without neglecting calorie expenditure: 8 calories per minute which change according to the speed, the weight, the height of the steps.
how to use the stairs to train
It is certainly not enough to walk three to four flights of stairs once in a while to stay in shape and enjoy the benefits. The stairs are a private gym, free to use at least three times a day, for no less than 25 steps without stopping. For an extra touch, we take the step: one or two steps at a time, zigzagging, climbing steps or moving from side to side of the ramp. So they practice balance and coordinationthe rhythm is maintained.
In step asks a correct posture to avoid knee and ankle problems, lean slightly forward, keep your back straight, your gaze and your head held high. And finally the medium: the whole foot goes on the step, not just the tip and keep an eye on the descent. At the end elongation: two to three minutes for hamstrings, quadriceps and calves.
The training table on the stairs
The training program recommended by di Anna Citterio, sports science graduate, trainer, yoga and pilates teacher.
First month: 15 minutes 3 times a week. Start by warming up: In front of the ladder, do a forward lunge by placing your foot on the first step. Return to starting position and repeat with the other leg. Do 20 lunges per leg. Ascend without breaks, use descent for recovery.
Second month: 20 minutes 3 times a week with a minimum overload of 2 kg per arm. Always the initial warm-up and, on the way up, alternately go up the steps 10 times, if you have a flight of at least 12 steps. If you have a 5/6, do it step by step.
Third month: 25 minutes 3 times a week Climb with weights to increase the intensity and two steps at a time. Alternate gentle climb, 1 step x time to double.
Also enter and exit the living room
The step is made up of two separable parts: an upper base and a lower base. In the gymnasium, in the 90s, it was used to build colorful choreographies to music. Today it is also used in home fitness alternate aerobic phases and muscle strengthening with tools. The training not only covers legs and buttocks: they are involved abdominals and upper part from the body.
© COPYRIGHT RESERVED