Step by step: how to take the stairs to lose weight?

Step by step: how to take the stairs to lose weight?

It is possible to get rid of excess weight without additional efforts, but it is important to know a few rules.

Physical activity is necessary for everyone. Moreover, many dream of losing weight and having a taut body, but constantly postpone training. However, to lose excess weight, it is not necessary to immediately go to the gym or swimming pool. You can start small – proper walking on the stairs. After all, it is in almost every house. Climbing the stairs will help you burn extra calories, strengthen your muscles and reduce the risk of stroke.

Exercises on the stairs

Before you start exercising, it is worth doing a warm-up and thoroughly warm up all the muscles and joints, especially the knee joints. For beginners, the duration of training should be no more than 10-20 minutes. To begin with, try to climb three floors, and over time, gradually increase the number of flights.

If it is hard to climb without stopping, you can use the interval method – alternate 30 seconds of climbing and 30 seconds of rest.

You should also avoid rushing and running up and down the stairs. There is a high risk of injury.

After climbing to the top floor, you should not take the elevator back down. While walking down the stairs also consumes energy – so, for an hour you can burn about 200-300 kcal.

After two or three months of training, you can complicate the task and use weights – for example, a backpack with things, water bottles or dumbbells.

What is the right way to climb stairs?

It is worth remembering that you are not just “walking”, but training. Therefore, you should follow some rules.

Be sure to start training with a warm-up – so you warm up the muscles and reduce the risk of injury. And at the end, don’t forget about the warm-up – a set of stretching exercises, a calm pace will help to calm down after active loads, in addition, this way you will once again work the muscles and “disperse” the lactic acid accumulated after exercise.

Climbing should be even: avoid abrupt stops and long pauses on the aisles.

You should walk as in your normal life, so that your muscles receive an even load. At the same time, keep your body straight – you do not want to fall on the railing.

It is better to breathe through the nose, not through the mouth. Do not be distracted by conversations – as during any training, breathing must be monitored.

In order for the training to be effective, you should not immediately test the limits of your abilities – try to keep a comfortable pace.

It is not necessary to limit yourself exclusively to climbing stairs in an apartment building. Any stairs are suitable for training – at the stadium, in the park and, if desired, even in the subway. Although for more advanced athletes such exercises will not bring obvious results, they will help beginners to get used to the loads and become the first step on the way to an ideal body.