Running up the stairs is an easy exercise that allows you to burn more calories than normal jogging. However, in order to make this sport safe, you should choose the right place for training. We need to find an even, wide, well-lit and uncrowded staircase. Training should be adapted to our level of advancement. We should start from short distances and slowly increase the number of steps taken and the time of jogging. The training should last no more than half an hour and take place more than 3 times a week. 

To keep the exercises safe, keep your posture correct. Do not lean too much or bend the body backwards. We should only run up. Running down the stairs exposes our knees and ankles to heavy overload. We should also not forget about warming up before training and stretching immediately after the run. 


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Walking down the stairs is a great way to burn a dozen unnecessary calories during the day. Such exercises do not require prior preparation or planning. We just have to give up the elevator and start up the stairs both at work and at home. Such movement during the day will strengthen the muscles of the legs, improve the appearance of the thighs and buttocks. It is also an easy way to improve fitness and a great opportunity for daily physical activity. 


Aerobics is one of the most common forms of physical activity. You can also do exercises with stairs in such classes. A special type of aerobic – step – is based on performing simple systems, the main element of which is rhythmic stepping on the step and descending from it. Step is a very popular form of aerobics, because it does not require the ability to memorize difficult systems and to coordinate movement with music. 


You can read also: Aerobic workout – your plan for losing weight

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