Stairs are one of my favorite pieces of exercise equipment. Most people have access to stairs and, this week, I’m going to help you incorporate stairs in your exercise routine for fat-burning and strength-building results.
Training ‘up steps’ is a staple part of almost all athlete training plans. We call it ‘up steps’ because we put in the power going up and then take our time coming down. If you have ever visited a U.S. high school or college I’m pretty sure you will have witnessed athletes quick stepping up the bleachers or maybe you’ll have heard the thunderous sound in the distance as they run up followed by a slower thudding sound as they make their way down.
How to train on the stairs with the best fat-burning results
Running up stairs gives great results and there are so many benefits such as; fat-burning cardio, cardiovascular conditioning, strength, power and co-ordination.
If using stairs as an exercise aid is a new idea for you then let me walk you though how to train effectively and safely so you can confidently take on the stairs to help you get strong and shed fat.
Before trying any new exercise you must ask yourself “is this right for me?” Be sensible, listen to your body and know your limitations. Exercise safety is always important but especially when climbing stairs as the risk of falling and causing a mechanical injury is heightened. You won’t gain any extra benefits from running down stairs but there is an increased risk of falling and increased pressure is placed on your joints.
Up-steps beginner level – moving into your fat-burning zone
The body burns fat for fuel when you are doing steady prolonged aerobic exercise. Keeping your exercise intensity at a moderate level requires discipline (especially for me, as I always want to sprint up). Using a heart rate monitor is helpful or simply appraise your intensity level on a scale of 1-10 and try to stay in your 6-8 range.
A basic walk up/walk down is a perfect introduction to stair training. Stepping for 20-30 minutes is ideal but there is no reason not to squeeze in stair training even if you only have 10 minutes (you know I always say that any exercise is better than no exercise!).
Adjust your walking speed to keep your heart rate in the targeted zone and increase/decrease your speed to make sure you continue to push yourself and keep burning fat.
Up-steps intermediate level – let’s start building your strength
I have talked before about the benefits of running up hill and running up stairs is very similar in that it uses the posterior chain muscles (butt, hamstrings and calves). The gradient forces your body to work harder compared to exercising on a flat surface. This increased workload burns extra calories and the high-impact nature of running up steps promotes muscle building.
Sprint to the top of the stairs and slowly walk back down. Force yourself to take your time going down and concentrate on your movements. Doing timed intervals is a great way to enjoy sprint stair training. Try completing as many flights as you can in three minutes followed by a 90 second rest. Do this for 5-8 rounds for a great strength training session.
Up-steps advanced level – push your power and co-ordination
This style of stair training is considered advanced and is not recommended for beginner or intermediate exercisers. To effectively train to improve power try bounding up the stairs while skipping steps. This advanced approach is an effective power-builder and used a lot in athletic training. You can perform this as single leg hops or double leg jumps; it requires balance, concentration and co-ordination.
Try high-performance hops or jumps up 10 steps, then return to your starting point aiming for a maximum of 10 total sets.
The high impact nature of this type of exercise means that I recommend working for a maximum of 20 minutes per session. If you want to challenge your upper body for the remaining workout time do push-ups. The bleachers are perfect for doing modified and advanced push-ups.
How to speed up your efforts to achieve advanced level
Many people want to push themselves to the next level quickly and there is a way to prepare yourself for the advanced level while you work on the beginner and intermediate exercises. Before attempting the advanced up-steps routine, try using a low box or practice hopping and jumping on the flat. Do 10 jumps, rest then repeat for 5-8 sets.
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Exercise should be fun, so try and set yourself a challenge to keep your motivation high. A time challenge of how many stairs or reps you can complete in a set amount of time is adds an extra element of challenge and you can try to beat your record each week. You could also set a ‘no elevator rule’ at the office to encourage others to take the stairs too. Whatever you need to do in order to stay motivated and have fun is worthwhile it because every stepcounts when it comes to getting fit and shedding fat.
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