1. Daily exercise is essential for good health, so it is essential to include as part of daily
activities, exercise routines or go to the gym. However, many times for lack of time or
money people can not attend these fitness centers specialized. But this should not be an
excuse for not exercising, as many daily actions can help improve health.
If you want a way to exercise effectively without having to pay a gym or fitness center,
climbing stairs may be an option. It is without doubt one of the cheapest and most natural
exercise and improve the health of the organism in general. The best way to start is to
leave the elevator and go up the stairs. It is one of the easiest ways to do aerobic exercise
daily and "burn" calories.
For every minute up to a moderate intensity can burn between 5 and 10 calories. If you
multiply this run up burning and cardiovascular benefit increases. It is good to take a little
time at lunch hour to climb the stairs a few times to the office or do it at home a few times
a week. If done in a disciplined manner, in few months will be able to improve overall
strength and fitness, reducing body fat and decreasing waist circumference. The intensity
exerted stairs and it is great legs serve as drivers of shift above.
This makes working the quadriceps, calves and buttocks, it is they who bear the thrust of
this activity. This makes it one of the best ways to work your legs slowly and gain muscle
strength, and entering operation of the train all the muscles inferred. In addition, up the
stairs cause less impact on knees and ankles than running or jogging produces, which
reduces the risk of injury. The benefits of climbing stairs are also reported in organs such
as the heart and lungs.
By continuing with exercise periods of 30 minutes, you can improve circulation and
reduce the risk of heart attacks and coronary artery disease and. Also of note is that the
improvement in aerobic capacity reduces the risk of death from any cause by 15 %. In
this sense, climbing stairs can be an effective lifeguard.
Some tips for developing this activity are:
• Use the stairs whenever possible at home, shopping, work and leisure activities.
• If you live in an apartment high, a good idea to get off the elevator two floors below the
own and then use the stairs to the house.
• Where there is tiredness, climb stairs more slowly, encompassing good breathing during
exercise.
• It is important to climb the ladder in position straight, without tilting or shifting your
weight forward, and focusing on the work of the legs and flexion of the foot. If the body
posture is not appropriate you may suffer from pains in the knees, hips or at the lower
back, especially when the body is tilted too far forward.
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