Being a good runner not only involves practicing running, but also trying to do other types of exercises and training, alternating with running.
This is an advantage for making your training more complete and effective, and a way to include other routines in our training, thus avoiding getting tired of always doing the same exercises.
And one of the best alternatives for training beyond continuous running is The stairs! When we hear this word we often associate it with bleachers, but in this case we will focus on conventional stairs, the ones we could climb on foot in any building, park, public space, etc.
Another one of the benefits of climbing stairs The fact is that we can work with them in countless ways, so we'll help you find the best exercises to do on them.
If you're one of those who have avoided climbing stairs, even knowing all the benefits of climbing stairs Given what they can offer us and how useful they can be, it's important that you read this article.
Most runners know the benefits of running uphill and its advantages are something we take for granted; however, the demands placed on them are not always clear. exercises on stairs It makes us want to run away from them. But we're wrong!
One of the greats benefits of climbing stairs It's the injury prevention it offers compared to other exercises, as it's not as stressful on our joints as other types of training. The risk of injury is much lower than when running or climbing steep hills.
For all these reasons, it's important to highlight its usefulness, its convenience, and its applicability to almost any type of training. Discover all the benefits it can offer you.
Benefits of climbing stairs
- Climbing stairs helps strengthen the lungs and heart
- Stairs force you to climb and increase your endurance, which helps you achieve higher levels of strength and energy.
- The climbs primarily work the calves, glutes, and quadriceps, the main muscles for running, and force you to use the stabilizing muscles, which are the most neglected in a normal run.
- Strengthening your calves, glutes, and quadriceps reduces your risk of injury. Downhill running particularly works the quadriceps, so you'll gain great stability in your knees.
- Stairs are usually much steeper than most hills, which means greater effort and more effective training.
- When you run up stairs, your heart rate increases rapidly and your breathing quickens to get more oxygen. This increases the maximum amount of oxygen you can take in during intense exercise, thus improving your performance.
- Running up stairs will get you used to using more oxygen and converting it into energy, giving you the power and explosiveness you need in your stride.
And the best part? There are stairs everywhere, so there are no excuses!
Staircase exercises
First, you can increase your speed, so that your heart rate increases rapidly, performing aerobic work that is very effective in improving your endurance.
You can also adjust the intensity of exercises on stairs changing the way you climb: two steps at a time, jumping with both feet, with one foot, including squats on each step, etc.
Other exercise climbing stairs To tone the muscles of the legs and glutes, you can do lunges forward, backward or laterally, or from a step moving backward and down alternating legs.
To work your calves, you can stand on the edge of a step, on your tiptoes, and lower your heels as far as you can, then raise them while contracting your calves.
Others exercises on stairs What you can do are jumps, thus working with each impulse the contraction of the middle area of the body.
Or if you're one of those who prefers to stay home or not leave the gym, doing exercise climbing stairs our Stairway GTL machine The Bodytone machine is designed to provide a comprehensive full-body workout. Its 40-degree angle eliminates lower back strain during exercise and increases muscle engagement throughout the body.
Our Stairway GTL is self-propelled, so it doesn't require a power connection. The faster you exercise, the greater the intensity and difficulty.
Another new feature this year is the Curved treadmill . A whole new running experience that delivers excellent physical results.
Finally, from Bodytone we conclude that the exercise climbing stairs They are very efficient for completing your workouts.
But it is important to remember that training is only effective if its continuity and intensity are correct.
Visit our product section on our website and discover the wide range of options available for our machinery. Bodytone We work every day to offer the highest quality in our products.
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