Stair Running Training Plan
Stair Running image by Jack Brodus
If you like the idea of climbing stairs for exercise, and would like to take it to a much higher level, Former Fat Guy has a stair training plan to help you get in shape fast - stair running for fat loss.
Of course, stair running is not for the beginner - follow an aerobic training program first so that you build up your cardio strength to a level where you can jog continuously without too much effort for 15 to 20 minutes non-stop before giving stair running a go.
And you need a good flight stairs to use, Former Fat Guy suggests 20 to 30 stairs are about right.
After warming up by walking up and down the flight of stairs for 5 minutes you can start sprinting up the stairs then walking down repeating 3 to 5 times.
And if you want more after that he suggests more sets, more stairs or adding a weighted vest.
Stair running is great for getting super fit and for fat burning and if you want to feel motivated to do it you can always pretend you’re Rocky Balboa in training in that famous scene on the steps of the Philadelphia Museum of Art with music “Gonna Fly Now”blasting out in the background….
Tags: cardio, fat burning, Philadelphia, Rocky Balboa, running stairs, stair running, steps10 Ways to Fit More Walking into Your Life
Sedentary workers take about 2000 steps a day yet they say that 10,000 should be our aim for good health.
While you can dispute that we actually need to do that much exercise to stay fit, more walking can only do us good.
Ten thousand steps is about 45 minutes worth of walking a day. That’s not a lot but finding that spare time is a problem for most of us.
If you want to walk but you just can’t take 45 minutes out of your busy schedule to go for a long walk, try these ways of fitting more walking naturally into your life.
1. Go Further
Walk to the furthest coffee machine, photocopier, bathroom and sandwich place so that you take a few extra steps each time. And park in the space which is furthest away from the front door. If you use public transport get off a stop earlier.
2. Walk and talk
Walk around while you are on the phone. (Cordless or cellphone)
3. Get a Dog
You will have to walk more to keep your dog happy.
4. Don’t Wait, Pace
If you are waiting for a train, a bus or a friend move around rather than standing in one place. And try this at home too when you are waiting for the kettle to boil or the microwave to cook your food.
5. Take the stairs every time
Every step counts so shun the elevator and find the nearest stairwell.
6. Walk before breakfast
A 10 minute walk before breakfast will set you up for the day and boost your metabolism. Set your alarm clock a little earlier and just do it.
7. Be Sociable
Combine walking with your social life. Meet friends for a walk at weekends rather than a drink or a meal. If you enjoy country walks join a walking club. Plan active outings for your kids or make a walk after dinner a family tradition (start when the kids are young!)
8. Shop Locally on Foot
Instead of taking the car to the store once a week, support the small shops in your area and buy your food fresh every couple of days.
9. Have a Lunchtime Walk
Instead of eating at your desk, get out and about. It’s great to clear your head for the afternoon too.
10. Get a Pedometer
A pedometer will let you see how many steps you are taking and encourage you to take a few more each day. Start just by measuring how many steps you take in a day and then aim to increase the number by 20% each week until you reach 10,000.
The most accurate pedometers are digital such as the ACCUSPLIT AE170 Pedometer
Tags: exercise, find time for fitness, metabolism, pedometers, steps, walk, walkingBurn Calories Every Step You Take
Photo by Darren Copley
Did you know that on average every 20 steps you take you burn another calorie?
Use that as an incentive to
- get off your butt
- get moving today every chance you get
- make it a habit every day of your life.
How many steps would you take if you “lost” your remote control and stopped asking your kids or your other half to fetch and carry things for you.
In fact, see it as a favor they are doing you if you end up fetching and carrying for THEM instead of feeling like a martyr.
If you move around while you’re on the phone, while you brush your teeth, every time you get to take a breather or a water break at work you’ll use calories.
And if you actually do all those old tricks like parking further from the front door and getting off the bus one stop before your destination you’ll burn even more.
Just 10 calories a day and you’ll lose a 1lb in year without even trying and you could easily clock up ten times as much….
Just think about that when you’re too busy to get to the gym.
Tags: burn calories, steps, walking
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