Step Up To a New You
If you are looking for ways to revamp your workout while maximizing results, try incorporating steps into your fitness regimen. You can use flights of stairs, aerobic step equipment, and even machines like the Stairmaster or Step Mill to add steps to your workout. If none of these are available to you, find a sidewalk curb in an area where traffic is low. If you are new to this type of exercise, start using steps for a few minutes at the end of your usual workout. Over time as you get stronger, you will be able to increase the time spent on the steps and reduce your rest periods, as well as increase the amount of steps you do.
A Stairs Workout
Try the following workout to begin incorporating steps into your fitness regimen. If you are more advanced, try increasing speed, using a weighted vest, holding free weights, or increasing the number of rounds in your workout time.
Round 1:Warm-up by walking up the flight of stairs for 3-5 minutes. If you aren’t using a flight of stairs, simply step up and down on your aerobic step or curb. Thoroughly stretch before you proceed.
Round 2: Run up flights at half speed for 1 minute. Rest for 2 minutes. Repeat, but this time, skip every other step. Rest 2 minutes
Round 3: Run up flights at full speed for 45 seconds. Rest for 90 seconds. Repeat, but this time, skip every other step. Rest 90 seconds
Round 4: Stair Lunges. With your left leg planted, skip 1 or 2 steps and bring your right leg up into a full lunge. If you are a beginner do not skip any steps. Simply lunge on each step. Continue up the stairs for 3 minutes by alternating the right and left leg as you climb. Click here to make sure you are doing your lunge on the steps properly.
In between rounds try these strength training drills to ensure a total body workout. Complete these moves just as you would if you were not using a step. The step will engage the muscles a little more and help you get the most out of your workout.
Repeat all 4 rounds. As your conditioning improves, try to increase the number of times you repeat the rounds in one workout session. Tweet me @Kim_Fitness to let me know how you do!
Comments
My favorite workout with the Wii Fit Plus is the Aerobic Step. I have the board on risers to make it a little more challenging. It's a lot of fun trying to beat my high score and I use weights to work my arms a bit as well.
One of my favorite workouts to get the knees up is Insanity Pure Cardio. Another is P90X Plyometrics. This programs have been key to my 100 lb weight lose.
What about walking, and eventually running up hills? So much more exciting and pictureesque than being on a machine, plus the fresh air is priceless.
Original Post by: guitardefectorWhat about walking, and eventually running up hills? So much more exciting and pictureesque than being on a machine, plus the fresh air is priceless.
I like what you have to say plus there are a lot more health benfits to exersieing out doors, I could list them but they wouldn't have any merit I am not a dietition, doctor but do your own reasearch.
and think about it ?what makes you feel better 30mins on an exersize bike or 30 mins on a real one
Original Post by: fat_kateOriginal Post by: guitardefectorWhat about walking, and eventually running up hills? So much more exciting and pictureesque than being on a machine, plus the fresh air is priceless.
I like what you have to say plus there are a lot more health benfits to exersieing out doors, I could list them but they wouldn't have any merit I am not a dietition, doctor but do your own reasearch.
and think about it ?what makes you feel better 30mins on an exersize bike or 30 mins on a real one
Right on! Air (aerobic), fresh air, is critical for health. Stale, hot gymnasium air is toxic.
Anyone remember Charles Atlas's "dynamic tension"?
As is city traffic air! That can be just as toxic (if not worse.) I must say, running 3.2miles on a treadmill is so much harder than running that same distance on the road. There are more distractions on the road and there is not the constant desire to look down at the gauges to 'see how you're doing.'
Give me the road (toxic or not) any time!
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I still have my step that came with a Jane Fonda tape.(yes, the old VHS tape!) I've had it for many moons, but I will still do it. It has helped me lose 124 lbs. This tape came in handy when I started out at 250 lbs. and couldn't last very long working out and could only use the first 2 inches of the step. Now I use the full 8 inches and have to use 5lb. hand weights to get my heart rate up to get a good workout.