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If you’re trying to get in shape, you may want to consider stair exercise. Stair climbing is a low-impact way to get your heart rate up and burn calories. It can also help with other aspects of your health, including increasing your HDL cholesterol.
Step ups
When it comes to climbing stairs, step ups are a great way to improve your strength. This is a unilateral exercise that targets the hamstrings, glutes, and quadriceps. In addition, they help build core stability.
Step ups are a good addition to any circuit workout. You can do them with no weights, or with dumbbells. The key to effective step ups is to focus on proper form. Aside from improving stair-climbing, they are useful for functional fitness and can be used in running and other explosive sports.
Depending on your goal, you can do up to six to twelve reps. For endurance, you can do up to fifteen reps.
Split jumps
Split jumps are a very effective stair exercise that work both the lower and upper body. They are a great way to build strength in your legs and glutes. They can be done in the comfort of your own home. A high calorie burn is another plus.
Start by standing with your feet hip-distance apart. Bend your knees slightly and lower your body toward the floor. When your muscles are able to reach full range of motion, stand up and begin jumping. You can perform a number of split jumps before moving on to the next set.
Lateral leg lift
Do you suffer from back pain? Performing a lateral leg lift stair exercise can help alleviate some of the symptoms. However, it should be done slowly so as not to cause strain in the back. Using free weights and tubing can make this a less painful workout.
In general, a stair climber is a good way to get in a solid workout while avoiding the dreaded stairs. These low impact exercises require little more than a little effort and will work your entire body, not just the thighs.
If you’re not keen on climbing up and down stairs, a good substitute is an incline plank. You can do this with your arms bent at the sides, or with your hands in front of you.
Side jog
Side jog on stairs is a nice little trick for getting your heart rate up without putting too much strain on your joints. It is also a good way to warm up. If you are going to go for it, you may want to make sure that you are using stairs that are not too steep.
The first thing you want to do is find a staircase that is wide enough to walk on. Try and choose a staircase with at least ten to twelve steps.
You will also want to check the condition of the steps. Stairs are a great way to get in shape, but they can be dangerous if they are poorly maintained. Also, if you are going to use them, make sure that you give others the right of way.
Increase HDL cholesterol
Increasing HDL cholesterol may be your best line of defense against heart disease. Its protective effects include reducing the risk of heart attack, stroke, and dementia.
A healthy diet can help you reach your cholesterol goals. Foods high in fatty acids, such as omega-3 fatty acids, can raise your levels. Fatty fish, flaxseed, and walnuts are all good sources.
Exercising can also help you increase your HDL. Researchers found that endurance training helped both men and women.
Other lifestyle changes that can help you increase your HDL are quitting smoking, reducing alcohol consumption, and avoiding refined carbohydrates. In addition, you can choose foods with polyunsaturated fatty acids, such as avocados and nuts.
Strengthen muscles in your butt and the legs
If you want to improve your butt, stairs may just be the way to go. They are a great way to increase your heart rate and get your blood pumping. It’s a cheap way to burn calories, and you can skip the gym.
In addition to working your legs, the steps are also good for your butt. You should also try to complete at least a few sets of every flight of stairs. The more you do, the more efficient you will be at walking up and down the stairs.
Rehab and rehab of stair exercise for dogs
Stair exercise is a great way to get your dog in shape. This type of exercise works a variety of muscles that are not normally targeted. It also can work the cardiovascular system and help with coordination. However, it is best to do this with the guidance of a qualified canine therapist.
Ideally, you should only include stair exercises in your dog’s workout when he is ready. Many dogs do not have the strength to do all of the exercises. Also, it is important to pay close attention to signs of overexertion. You should stop your dog if he starts to show any symptoms.
