 |
||||||
|
|
Get Great Abdominals! Get "The Abs E-zine!" FREE! Get notified each time we post new articles, hot tips, great reviews and delicious recipes... subscribe now & get the FREE amazing abs eBook, "Mission: Abdominals"  About About Amazing Abdominals Our Authors & Ab Experts Abdominal Exercises Dumbbell Crawling: The Most Insanely Effective Abdominal Exercise Barbell Curl Squats For A Powerful Core Trunk Twists With A Twist - Tighten Your Love Handles Now! Bench Press Leg Raise Crunches For Lower Abs Crunch Pulldowns For a Great Six-Pack Two Exercises With a Twist For Rock-Hard Obliques and Explosive Core Power Seated Les Raises - A New Approach To An Old Favorite 2 Dumbbell Swings For a "Steel Corset" Core The Best Ab Exercise You Never Heard Of Ab & Core Workouts The Effectiveness Of Sand Bag Training For Abdominals How To Get 6 Pack Abs & Lose Stomach Fat Workout Complexes For Hardness & Conditioning Old School Workouts To Develop Granite Hard Abdominals The 3 Best Abdominal Exercises that Are Not Abdominal Exercises! Burn Fat Faster With "Real" Stair Climbing Workouts 2 Challenging Exercises For Powerful Rock Hard Abs How To Get Six Pack Abs Using Neglected Cable Exercises Attack Your Abs With These Underground Power Moves Killer Abs At Home In 12 Minutes Recent Ab Training Articles The Top 55 Foods For Rock Hard Six Pack Abs The Rise of SandBag Training Develop Your Abs Through Heavy Strength Training Cover Model Abs In One Workout Per Week The Ultimate Secrets to a Flat Stomach and Six Pack Abs Keep it simple stupid - The KISS principle Can You Really Lose More By Exercising Less? Three Unusual Secrets For Awesome Abs Super Sexy Swimsuit Six-Pack In 12 Weeks The Latest Research On Post Workout Nutrition The Best Exercises For Your Lower Abs Revealed Bulletproof Your Abs And Injury Proof Your Back The Truth And Secrets Of Getting Ripped Abs Abdominal Fat Dangers Abs Without Effort Article Archives Sports Training & Conditioning Punch Proof Abdominals: How To Get Abs Like A Pro Boxer The 7 Sins Of Baseball Specific Core Training The 2 Major Keys To Golf Conditioning Success Core Training For Martial Arts: Abs Like Bruce Lee! E-book Reviews Firm & Flatten Your Abs Brink's Bodybuilding Revealed Gourmet Nutrition Burn the Fat Feed the Muscle Book Reviews The Abs Diet Website Reviews The Facts About Fitness Product Reviews 6 Second Abs 6 Popular Ab Machines Put To The Test Interviews Turbulence Training Interview Abdominal Training Secrets Healthy Recipes Seared Turkey and Squash with Saffron & Apple Quinoa Ostrich Chili Salmon Citrus Spinach Souffle Stir Fry Veggie Easy Tuna Recipes For Bodybuilders & Dieters Ask the Ab Guru Should You Train Abs To Failure? The Core In Four Abdominal Workout Fitness Fads Come And Go, But The Swiss Ball Is Here To Stay Correcting Bad Posture With Ab Training The Truth About Ab Machines Core Training: Legit or Just The Latest Fad? Ask the Fat Loss Guru The Amazing Abdominals Mistake Foods That Burn Body Fat The incredible shrinking fat cell Post workout drinks and fat loss How to lose loose skin after weight loss Does eating at night make you fat? |
To
Burn Fat Faster, Try “REAL” Stair Climbing So where do you get started with stair climbing for fat-burning? Here are some tips if you are a beginner: Beginner Workout: Walk up the stairs. Yup, you read it right; you can start by simply walking up the stairs. . Once you can climb 20 flights without difficulty, then you are ready to graduate to intermediate levels
For some people, walking up 20 flights of stairs will be difficult at first. If you get tired when climbing up, simply take a breather and rest a minute or two before finishing your climb. Another tip is to use the hand rails to help pull your way up. This is actually a technique I picked up from stair racers. As they go up the stairs they pull themselves up using the handrails. They do this to help save their legs towards the end of the race. This also has the added benefit of working your upper body at the same time.
Once you can walk
up 20 flights with no problem, what’s next? The next level
is to perform sets of 10-20 flights, but this is where
things can get interesting by adding rounds and increasing
your stride length (number of steps you climb at a time).
Round 2: Walk up 10-20 flights using every 2 steps. (Usually takes 1:30-3:30)
There is a big difference between walking up every step and using 2 steps. Changing from 1 to 2 steps forces your legs to work much harder ,so expect increases in strength, endurance, calories burned and yes body fat burned! Round 3: Repeat Round 2 Round 4: Repeat Round 2 Round 5: Repeat Round 2 With a 1-2 minute rest in between rounds this workout should take about 25 minutes. So what happens when this 5-round intermediate workout becomes too easy? Don’t worry, there are higher and higher levels! Advanced Workout: Run Up the stairs for multiple rounds
Warm up: Walk up 10-20 flights using every step (Usually takes 1-4 minutes)
Round 2: Walk up 10-20 flights using every 2 steps. (Usually takes 1:30-3:30)
Round 3: Run up 10 fights using 1 or 2 steps (Usually takes 45-60 seconds)
After your first round of running up, you will need to rest, so take as long as you need to catch your breath and then repeat. (Usually 2-5 minutes) Round 4: Repeat Round 3 Round 5: Repeat Round 3 With a 1-5 minute rest in between rounds this workout should take about 20 minutes. This is just the beginning. There are countless other ways to add variety to these workouts to make them tougher. I've actually had a Professional WNBA player curse me out because the stair workouts I gave her were so brutal. She actually scared me too as she was 6'3 and would push me around on the court when we played pick up basketball. More Stair Workout Tips: Change the rest intervals: As your conditioning improves and you are looking for greater fat loss this, decreasing your rest intervals is an excellent way to shock your system into greater progress. So if you’re resting 3 minutes between your rounds drop down to 2:45 and so forth. I actually dropped down to even 1 minute between rounds and these have been some of the most time efficient and most rewarding workouts I’ve ever done. Add more rounds: This one is simple. Add more exercise and you will do more work. The more work done the more fat burned. Try 3 steps: A word of warning: running stairs three at a time is difficult and only for those who are highly fit. You have no business doing this if you are not an advanced stair exerciser. And I mean “real” stair exerciser. Even elite professional athletes will trip over themselves trying this if they are not ready for it! Besides burning a lot of fat, you can also expect major increases in strength and power.
So there you have it – three workouts from beginner to advanced, and three ways to take your real stair climbing workouts to even higher levels as you get in better and better shape. Happy Stair
Climbing And Fat-Burning! About Virgil Aponte:
| ||||
 |
|
|
|
|
|
|
