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Email #1:Ultimate Stair Exercises for Aerobic Fitness

Aerobic fitness can be improved by simply walking up stairs. In my experience I usually have access to 20 flights of stairs. My first round up to the top serves as a warm up. Twenty flights takes me anywhere from 4 to 5 minutes. When I reach the top I stretch for a few minutes. I usually hold each stretch anywhere from 10 to 30 seconds. In my second round I pick up the pace a bit. One thing to remember is that it doesn't take much to increase your intensity with stair exercises.

By simply pushing my walking pace to around 3 minutes and 45 seconds, I can easily get into my aerobic zone or even higher.

Aerobic Fitness Stair Exercise Ideas:

There are many ways one can actually walk up the stairs. To add variation to your workouts here are some ideas. Feel free to create your own ideas as well. Just remember to always put safety ahead of anything else.

Regular Walking: simply walking up stairs as you would normally do. To adjust the intensity here you simply walk faster or slower. I usually change this from round to round.

Hands Behind the Head: Another way to increase the difficulty of stair climbing is to place your hands behind your head.
This variation will make walking up the stairs more difficult by challenging your balance and increasing the work demands
of your legs.

Use a weighted vest: Another change is with the use of a weighted vest. This will increase your workout intensity by forcing
you to carry more weight. It's like trying to exercise with a heavy coat on. If you don't have a weighted vest you can use a coat.

For an in depth video series and E-Book on the stair exercises visit http://www.UltimateStairExercises.com

Email #2:Ultimate Stair Exercises for Aerobic Fitness Part 2

Below you'll find some more ideas on how using stair exercises for aerobic fitness.

Crossover Steps from Side: Another variation of crossover steps is doing them from the side. The main reason I like
this is because it allows you to find which side is weaker. Once you learn which is the weaker side you can begin to focus on it more and improve your overall balance.

Side to Side Steps Facing Forward: Simply walk up the stairs and step from side to side. This variation is great for improving knee stability and is similar to cutting moves seen in basketball and football.

Use of calisthenics or bodyweight exercises: These have proved to be a great addition to stair climbing workouts. You name it: pushups, handstand pushups, jumping jacks, squats, lunges and what ever you can think of.
Just remember to always keep safety in mind.

For those with access to only a few flights: A combination of calisthenics combined with short stair climbs will give you a great workout.

For an in depth video series and E-Book on the stair exercises visit http://www.UltimateStairExercises.com

Email #3: Bronx Born International Super Star Jennifer Lopez does Stair Exercises!

I just finished reading on the internet that that Jennifer Lopez (JLo) uses stair exercises to sculpt her world famous body. She trains with celebrity trainer Gunnar Peterson (Creator of Core Secrets).

Here's what I found: Jennifer Lopez gets away with those barely there outfits thanks to an intense routine of weights, and cardio that includes her running up stairs with a 20 pound vest.

For those that don't know running up stairs alone is tough. Imagine running up with an extra 20 pounds. No wonder she has the most amazing body in Hollywood.

The Ultimate Stair Exercises also discusses the use of a weighted vest to increase the intensity of stair exercises.

Besides the weighted vest stuff you'll also learn other creative stair exercises exercises that can be used for weight loss,
strength, reducing joint pain and so much more.

Visit http://www.UltimateStairExercises.com to learn more.

Email #4: Stair Exercise Workouts for Fat Loss

Here are 2 quick workouts you can use right away on stairs.

Workout 1: Running up stairs (1, 2 or 3 steps)

Round 1: warm-up: walk up 20 flights at slow pace (4 to 5 minutes)
Take elevator or walk down

Round 2: warm-up: Run up 10 flights (go half speed), (1 minute)
Rest 2 minutes

Round 3: Run up 10 flights (full speed), (30 to 45 seconds)
Rest 2 to 3 minutes

Round 4: Repeat Round 3

Round 5: Repeat Round 4

Workout 2: Running up stairs with a weighted vest (1, 2, or 3 steps)
*Same as workout 2 except use a weighted vest.

Points to consider:

Point 1. 1, 2 or 3 steps make a huge difference. While some people can easily go from 1 to 2 steps with no problem 3 will be a bit too much.

Point 2. Try doing ladders.

Set 1: Run up using 1 step at a time
Set 2: Run up using 2 steps at a time
Set 3: Run up using 3 steps at a time

Point 3. If you use a weighted vest start with only 5% of your body weight. No sense in starting with too much weight as you can hurt youself.

For an in depth video series and E-Book on the stair exercises visit http://www.UltimateStairExercises.com

Email #5: NBC anchorman Tom Brokow uses stair exercises

I just finished reading on the internet that NBC Nightly Anchorman Tom Brokow uses stair exercises to stay in shape. "I find the back stairs in the hotel and run up and down them for 12-15 minutes, "Brokow told Men's Health Magazine.

Stair exercises are so intense and efficient that you can easily get a workout in less than 15 minutes. That makes them even more valuable to those on a tight schedule.

And finding stairs is the only requirement. So if you are traveling your hotel stair cases can serve as an excellent choice if you are limited on time or simply can't find a place to get your workout in.

What about the stairs in your apartment building or office building?

At home switch from using the elevator to using stairs and you are now a calorie burner instead of an electricity burner.

For an in depth video series and E-Book on the stair exercises visit http://www.UltimateStairExercises.com

Email #6: Stair Exercises for Strength Development Part 1

The way to improve lower body strength in stair-workouts is to climb every other step (essentially performing a lunge). Because doing this puts your legs in a mechanical disadvantage your muscles have to get stronger to overcome this disadvantage. I also have certain people climb every three steps to challenge them even further. But this is usually left to very tall people or people with very long legs. Two steps is usually enough to challenge most anyone.

Strength Development Ideas:

Change how many steps you use: Normally I prefer to use 2 steps but you can also use 3 steps when doing stair lunges. In my experience this has been possible with taller people or at least those with longer legs. One thing I'll tell you though: That 1 extra step makes a big difference and will challenge almost anyone I know.

Lunge in Different Directions: Besides using the traditional straight forward lunges you can also do crossover lunges, crossover lunges from the side, side steps ups and so forth.

Add more reps and sets: As your conditioning improves you can add more reps and sets for further improvements. Just keep in mind what you're trying to accomplish. If you start doing sets of 50 lunges you'll be doing aerobic training as opposed to strength training.

For an in depth video series and E-Book on the stair exercises visit http://www.UltimateStairExercises.com

Email #7: Stair Exercises for Strength Development Part 2 (sample workout)

Here's an actual workout I've used with many people to increase their leg strength. Besides increasing your leg strength these exercises are also excellent for improving your dynamic flexibility and reducing joint pain.

Workout 1: Walking up stairs (2 or 3 steps at a time)
Note: in this workout I had access to 20 flights.

Round 1: warm-up: Walk up 20 flights (using 1 step) at a slow pace. (4-5 minutes)
Regular walking (1 step)
Stretch at top and then take elevator down or walk down

Round 2: Do 30 stair-lunges: 15 on weaker side followed by 15 on your stronger side. (Climb 2 or 3 steps each lunge).

Round 3: Do 30 stair-lunges in alternating fashion. (Climb 2 or 3 steps each lunge).

Round 4: Do 30 crossover-lunges in alternating fashion (climb 2 or 3 steps each lunge).
Note: some people may not have the strength and/or flexibility to climb 2 steps in this fashion. In this instance just climb one step at a time.

Round 5: Do 30 crossover lunges from side: 15 on weaker side followed by 15 on your stronger side. (Climb 2 steps for each lunge).
Note: some people may not have the strength and/or flexibility to climb 2 steps in this fashion. In this instance just climb one step at a time.

Round 6: Do 30 side to side lunges in alternating fashion. (Climb 2 steps for each lunge).
Note: some people may not have the strength and/or flexibility to climb 2 steps in this fashion. In this instance just climb one step at a time.

Note: It is also possible that some people will not have the strength to climb two steps in any instance. Simply use 1 step.

For an in depth video series and E-Book on the stair exercises visit http://www.UltimateStairExercises.com

Email #8: Former New York Jet Super Star Excels with Stair Exercises

The August 2nd, 2004 NY Daily News had a story on former New York Jet running back Curtis Martin's off season
workout schedule. Here's exactly what it said:

TO GET IN SHAPE FOR his 10th season, really in shape, Curtis Martin worked out with the beautiful people in California. He ran the famous Santa Monica steps - a 200 step-step climb on an oceanside cliff -

For those who don't know: 200 steps is equal to about 13 flights of stairs. If you've ever tried to run up 13 flights of stairs (even walk) it's an amazing workout.

Stairs are just that effective. If Curtis Martin, who lives in Florida and plays in New Jersey, travels to California just to get in his stair workouts that should tell you how effective they are. I mean this man has access to the best facilities in the world and he travels cross country just to do stairs. I also read a couple of years ago that he does stair exercises at his condo complex in Florida.

Elite athletes only care about one thing: Results. And that is why they turn to this free training tool.

For an in depth video series and E-Book on the stair exercises visit http://www.UltimateStairExercises.com

Email #9: Stair Exercises for Power Development (sample workout)

Here is a workout I've used to help athletes develop power endurance.

Keep in mind that you can use this workout even if you are not training for a sport because the benefits are excellent.

Expect increased conditioning, legs that look amazing, improved endurance and energy and lots of body fat loss.

Power Development Workout:

Workout 1: Regular Plyo Hops using both legs (1, 2, 3 & 4 steps) emphasis on power endurance

Round 1: warm-up: walk up 10-20 flights of stairs at a slow pace (2-5 minutes).
Another alternative is to use a jump rope to warm-up (1-3 minutes) or use a combination
of both.
Stretch at top and then take elevator down or walk down

Round 2: Hops using 1 step: 20 times
Rest 1-2 minutes

Hops using 2 steps: 10-20 times
Rest 1-2 minutes

Hops using 3 steps: 3-10 times
Rest 1-2 minutes

Hops using 4 steps: 1-5 times
Rest 1 to 2 minutes

Round 3: Repeat round 2
Note: keep in mind that I have not seen many athletes hop 5 or 6 steps for repetitions.
Another thing to keep in mind is the danger involved when adding more steps.
Always keep safety in mind first and design your workouts from there.

For an in depth video series and E-Book on the stair exercises visit http://www.UltimateStairExercises.com

Email #10: New York Yankee Super Star Runs Stair at 6AM

The 2/16/2005 New York Daily News revealed some of A-Rods insider training secrets:

New York Yankee All-Star Alex Rodriguez runs stairs at 6AM. I've read about and saw footage of A-RODS off season workout regimens many times and he is absolutely the real deal. The work he puts in shows because he's consistently been one the best players in Major League Baseball.

Obviously stairs aren't the only thing A-ROD does to prepare for his profession but if he gets up at 6AM to do them that can
only tell me a few things:

1. Doing stairs first thing in the morning will easily have you burning extra body fat the entire day.

2. For even Elite Professional Athletes stairs can be brutal. Even they want to get it over with as soon as possible. When I had the New York Liberty players do stair work they either hated it or loved it. They hated it because it was too hard or they loved it because it gave them the best bang for their buc!

3. A-Rod just understands how effective stairs are and does them first.

Can stairs help you? If they are good enough for a World Series Champion and Multiple MVP they very well maybe. Give them a try and see.

For an in depth video series and E-Book on the stair exercises visit http://www.UltimateStairExercises.com

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