- Stair training - how to choose a place to exercise?
- Stair training - rules
- Stair training - training plan1
- Warm-up
- Exercise
- Stair training - training plan no.2
- 1. Warm-up
- 2. Exercises
- 3. Run
- 4. Break
- 5. End of training
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Stair training is not the easiest one, but it gives great results: it sculpts the buttocks, increases efficiency and burns over 900 kcal per hour. This is 300 kcal more than a moderate flat run. See an example of a training session with the use of stairs, which consists of general development exercises (push-ups, lunges, rises) and conditioning exercises (runs and jumps).
Stair trainingis one of the most effective ways to lose weight and improve performance. No other exercise raises your heart rate in such a short amount of time and burns so many calories. Many muscle groups work during training, especially legs and buttocks, which become slimmer, firmer and tighter with each step taken. Exercises also improve speed and coordination, because jumping on the next stairs requires very agile, precise movements.
Stair training - how to choose a place to exercise?
The stairs on which you are going to exercise should be wide enough not to catch the wall or railing while running. They should be at least 10 degrees and preferably a slightly rough surface to increase grip. They cannot be slippery, because a possible fall can be very dangerous. It's good if they have a handrail on the side that you can lean on.
Places suitable for training are stairs in the park, at home, in the block of flats. However, it is important not to let a lot of people move about them, because then we will block the traffic.
This will be useful to youStair training can be a good complement to running training. Overcoming successive steps develops leg strength, strengthens the muscles important from the point of view of runners (pelvic, knee stabilizers, ankle joints) and increases aerobic capacity and speed. All these factors are of great importance in achieving better and better results in long-distance running.
Stair training - rules
Stair training includes general development exercises as well as running up and down. It should be performed approx. 3 times a week with a one-day break between consecutive training sessions.
Stair training - training plan1
Watch the video in which trainer Monika Le Felic shows examples of exercises on the stairs. The training plan can be found undermovie.
Warm-up
Run for about 5 minutes.
Exercise
| Exercise | Beginner version | Advanced version |
| Squat with knee lifting | 3 sets x 4 reps | 3 sets x 8 reps |
| Run up and down stairs | 4x up + down | 8 x up + down |
| Pump on the step | 2 series x 4 repetitions | 2 sets x 8 reps |
| Step jumps | 2 series x 8 jumps | 3 series x 8 jumps |
| 1 x push-up + 8 x elbow pull | 2-4 series | 4-8 series |
Stair training - training plan no.2
The entire training takes about 30 minutes and consists of three circuits performed consecutively without any additional break. Points 2, 3 and 4 form one circuit.
Due to the relatively fast pace, the training is not recommended for beginners (possibly beginners can shorten it to one or two circuits).
1. Warm-up
As a warm-up, walk up and down the stairs for 3 minutes. Remember to work your hands, keep your back straight and taut stomach.
2. Exercises
Do 10 repetitions of the following exercises (dynamically and without taking breaks!):
Jumping with both feet- join your legs and quickly jump 10 degrees one by one, then run down freely. Bend your knees slightly while jumping and help yourself with your hands. Advanced players can make their task difficult by jumping on both feet every 2 degrees.
Push-ups with your head down- stand at the bottom of the stairs with your back to the first step. Go to the support with the front (as for a push-up) - support your torso on straight arms, and rest your legs on the second step on the tips of your toes. Bend your arms and keep your chin nearly to the ground and do 10 push-ups. Advanced people can do push-ups by lifting the right leg, then the left leg.
Backward Lunges- stand at the bottom of the stairs and rest your hands on the third step. With one leap, jump with your right foot to the second step and throw your left foot to the back. Then switch sides and jump onto the second step with your left foot, and throw your right foot backwards. Repeat the movement alternately making 10 jumps on the left and right legs.
Abduction of the leg- sit on the right side on the third step from the bottom. Place your right elbow on the fourth step and bend your leg on the same side of your body as you move your thigh in front of you. Straighten your left leg and point it down the stairs. Tense your abdomen and sideways lift your left leg up to hip level, athen lower it, stopping 1-2 cm above the ground. Do 5 repetitions for the right and left sides.
French push-ups- sit on the second step from the bottom, join your straight legs and rest your heels on the ground. Support yourself on your hands from behind with your hands on the third step (bent elbows back). Alternately straighten and bend the elbows while lifting the hips up and down over the first step. Do 10 of these push-ups.
Side jumping- stand at the bottom of the stairs. Bend your knees and jump with your right foot to the right to the second step, then with your left foot to the left to the fourth step, then your right leg to the right to the sixth step, etc. Jump dynamically from side to side, taking two steps each time. Get your hands involved. After reaching the top of the stairs, run down and start the exercise from the beginning. Make 10 jumps for the right and left legs each.
Climbing- Stand at the bottom of the stairs, step forward and put your right foot on the third step. Provide the other leg, then immediately lunge with your left leg on the sixth step. Give me your right leg and lunge up again. Climb the stairs this way, starting from the right leg and then from the left leg. Make 10 lunges on each side.
3. Run
Sprint up the stairs for 3 minutes and jog down to the top. Make as many rounds as you can in the allotted time. Maintain a consistently high pace.
4. Break
Rest for 2 minutes during your break.
Repeat points 2, 3 and 4 1-3 times.
5. End of training
At the end of your workout, walk up and down the stairs for 2 minutes. Then do some stretching exercises - focusing primarily on carefully stretching your calves, thighs, and gluteal muscles.