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.
Use of a Jump Rope: With a jump rope you can increase the intensity of your workout simply by skipping before or after your stair climbs. I have used them before and after my climbs in between flights and so on. The use of a jump rope is also an excellent way to warm up. Also, keep in mind, if you have access to only a few flights a jump rope can really help here.
One of myclients only has access to 2 flights of stairs. So she jumps for 30 seconds climbs 2 flights and then jumps again for 30 seconds and so on. I really don't understand why many people don't make use of a jump rope. Especially athletes that jump a lot like volleyball and basketball players. I guess because it's so simple many people just dismiss. It's too simple and low tech so it must not be good. Even though a jump rope is a very simple piece of equipment and very affordable, if you really get into it the workouts can be brutal.
Climb every 2 steps: Here's another variation for those who have adequate leg strength. As you will see there is a big difference in walking up 20 flights using every 2 steps. Most people who can easily walk up 20 flights of stairs may find that they can't climb 20 flights going every 2 steps. But for those who can do so it's an amazing workout. Just remember what you're trying to address. For someone who doesn't have adequate leg strength going every 2 steps can make your workout a strength workout or an anaerobic workout.
Again, keep in mind what you are trying to address.
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