Walking as a sport appeared in 1964, when the Japanese scientist Yoshiro Hatano created an electronic pedometer. Calling the invention “10,000 steps”, he motivated buyers to daily walk over long distances. In the 90’s, the effectiveness of the theory was confirmed by the researchers.
Walking the ladder as a fitness training is popular all over the world. In New York, every year since 1978, running on the stairs of the skyscraper Empire State Building.
The benefit of walking the stairs
A sedentary lifestyle leads to hypodynamia, obesity, metabolic disorders and heart problems. The average inhabitant of a megalopolis passes 5-6 thousand steps a day, and this is half of the norm. Walking on the stairs is struggling with ailments.
Improves heart and diaphragm functioning
Walking on the stairs is classified as cardio. With the help of regular lifting and descent through the steps, the heart is activated, the blood pressure is normalized and the lungs are developed. The body is faster saturated with oxygen.
With regular training increases endurance and this allows you to overcome long distances and quickly recover.
Strengthens gastrocnemius and gluteal muscles
During walking on the stairs, the muscles of the legs and hips are involved, the volumes in the “working” zones are reduced and the relief is formed. Buttocks and legs become tight.
Promotes weight loss
When a person systematically approaches while climbing the ladder, the consumption of calories increases. For a minute of continuous walking 50 kcal are lost, and for 20-30 minutes of training – 1000 kcal.
Excess weight is burned the same at the time of ascent and descent into the stairs, so during a period of weight loss, walking the stairs is useful.
Techniques and recommendations
Before you begin to perform, read the rules of “conscious” walking the stairs.
Duration, frequency of training and approaches depend on individual characteristics: age, weight, level of preparation, state of health and goal. To establish the norm, contact the trainer or sports doctor.
For beginners and people with excess weight it is recommended to start training with 2 up and down approaches on the stairs to 2-3 floors, lasting 10-25 minutes, without weighting. Athletes can increase the load to 6-8 approaches, lasting up to 30-40 minutes, using weighting agents.
There was shortness of breath – stop and rest for a few minutes. Stop the session before contacting a specialist if shortness of breath does not go away for a long time or there is discomfort.
Walking and running on the stairs are not the same thing. In this article, we mean walking, because it is suitable for almost everyone and is a “lightweight” option compared to sprinting. Climbing the stairs at a fast pace is possible in the absence of the following problems with health and medical supervision.
While walking the stairs, remember the even and deep breathing: inhale – nose, exhalation – mouth. Breathing can be frequent, but there should be a chance to talk.
During the training, watch for:
- pulse – the frequency should be within 60-80% of the MChS;
- posture – the body does not tilt down, the back is even, the chin is raised;
- position of legs: angle in the knee when lifting – 90º, support on the toe. During lifting, do not hold onto the railing.
Each lesson begins with a warm-up – joint exercises – and finish with a stretching. You do not overload the muscles and prepare them for the active part.
Use for walking on the stairs sports clothes and shoes – you eliminate inconvenience and injury.
If you do not want to conduct classes on the stairs, but want to learn the form of fitness, get a stepper simulator.
Harm to walk on the stairs
Not everyone is recommended this type of activity.
Pain in the heart, joints of the lower extremities
The reason for this is a high and unusual load. Reduce the load or stop the exercise until the next time. If you feel uncomfortable during or after a workout, consult a doctor.
Injury of the ankle
Occurs in the wrong performance of lifting and descending stairs, as well as using inconvenient shoes.
Shortness of breath and dizziness
When there is severe shortness of breath, dizzy and dark in the eyes – it signals that there are problems with the heart. Contact a specialist for assistance.
Contraindications walking on the stairs
There are cases when walking on the stairs as a fitness training is contraindicated or requires caution and supervision by a physician.
Contraindications:
- phlebeurysm;
- damage to the joints of the lower extremities: knee, ankle and hip;
- scoliosis;
- viral infection;
- diseases in the stage of exacerbation;
- rehabilitation period after injury;
- disorders in the work of the heart and blood vessels.
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