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.
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