For most of us, the staircase is an annoying daily hurdle. But while we are stuck in our homes during this coronavirus quarantine, stairs can be a great way to improve our overall fitness. Stair workout is one of the easiest at-home workouts that anyone can do at any time. Here’s how a set of good old steps in your home can benefit you in this lockdown.
Read more: Working out at home for beginners
Benefits of staircase workouts:
A stair workout is a great way to improve your overall fitness. A study in 2005 found that climbing 200 steps twice a day for 2 months can increase your VO2 max (a common measurement of aerobic fitness) by 17%.
Stair workouts use most of the muscle in your legs, particularly the thigh and glute muscles. In fact, the mechanics of climbing stairs require the maximum usage of your leg muscles. This way you use the resistance of your body weight to help make the lower-body stronger and burn more calories at the same time. Similarly, walking down the stairs also has its own set of benefits. Going downstairs can help you build strength to decrease fatigue as you increase the duration of your stair workout.
Thus, stair workouts help build endurance for long walks, improves the efficiency of your stride, and speeds up your cadence. All these while burning calories and strengthening your lower body.
At home stair workout: How to get started.
Here is a sample stair workout to try at home. Remember to start slow and work your way up gradually.
Beginner staircase workout:
Warm up: 5 minutes of squats
Rep: Repeat each of the following exercises once and jog back down the stairs to begin the next one.
- Walk the stairs 2 steps at a time.
- Sprint the stairs 1 step at a time.
- Hop on one foot 1 step at a time.
This is one rep. After each rep, rest for 2 minutes and repeat it 4-5 times.
Moderate staircase workout:
Warmup: Climb the set of stairs 3-4 times at normal speed.
Rep: Follow these steps
- Walk briskly up and down the stairs using every step.
- Repeat this 4 times.
- If you feel that the stair is long or short, adjust your reps accordingly to make it challenging.
- After you’ve completed 5 reps, climb up the stairs while skipping a step till you reach the top and walk down normally
This is one rep. After each rep, rest for 2 minutes and repeat it 4 times.
Advanced staircase workout:
Warmup: 5 minutes of jumping jacks
Rep: Perform each of the following exercises once and jog back down the stairs to begin the next one.
- Sprint clear as many steps as possible.
- Hop on one foot 2 steps at a time.
- Hop on and off each step as quickly as possible for 4 times till you reach the top.
This is one rep. After each rep, rest for 2 minutes and repeat it 10 times
Read more: Get a walking workout in your home!
Stair workout is a great workout that you could try at home. A god stair workout gets your heart pumping and burns 953 calories per hour! So, if you’re looking for a way to exercise at home, try this at home stair workout to get fit.