How to loose weight by taking the stairs

You don't have to go to the gym or even leave your house to get in a good workout. Jogging up and down the stairs can function as a form of both cardio and strengthening exercise to tone your lower body, get your heart rate pumping, burn excess fat and build lean muscle tissue. Begin with just a few minutes at a time and gradually work your way up to an hour or more of stair-climbing. You can also look for ways to take the stairs throughout the day to enhance your calorie-burn and achieve your weight-loss goals more quickly.

Step 1

Check with your doctor before you begin exercising. Climbing stairs can be an intense activity, so you want to make sure you are healthy enough for it before you begin. Your doctor may have you start with just a minute or two of stair-climbing a day, slowly working your way up as you gain strength and stamina.

Step 2

Work your way up to walking briskly or jogging up and down the stairs for 20 to 30 minutes three to five times a week. Each week, adults need at least 60 minutes of vigorous aerobic activity like jogging or running on the stairs, or at least 150 minutes of moderate aerobic activity like walking up and down the stairs. However, you may find that you need to work out for up to 90 minutes at a time to lose weight and keep it off for good.

Step 3

Take the stairs at work or whenever you are out and about, and avoid the elevators and escalators whenever possible. The more activity you add into your day, the more calories you will burn, and the quicker you will see the results on your body. If you have a job that requires you to sit for a long time, take a break every half hour and walk up and down the stairs for five minutes.

Step 4

Make a few of your weekly stair workouts consist of interval training. This means alternating walking up and down the stairs with 30-second to three-minute bursts of running them, and then resuming a slower pace. Not only will you burn more calories in a smaller amount of time, but this type of workout will also help keep you from getting bored with your stair workout. Play around with the length and intensity of your intervals, or switch them up every day for an even greater challenge.

Read more: http://www.livestrong.com/article/432268-how-to-lose-weight-by-taking-the-stairs/#ixzz1vlgr63sT