How to Do
The moderate stair climbing should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the moderate stair climbing.
Beginning
1. Begin slowly, going up and down the stairs of your choice for 3-4 minutes at a warm-up pace. This warms up your heart and lungs in preparation for the upcoming workout.
2. For 1-2 minutes, walk at a medium pace. This acclimates your system, both physically and mentally, so that you're ready to work hard.
Movement
1. Do Tabata training for the next four minutes. Tabata is an interval training program that alternates between 20 seconds of activity and 10 seconds of rest.
2. Finish with one more easy climb, and try to keep a smile on your face the entire time. Why? The last part of your workout is remembered by the brain, so ending with a pleasant experience will help your brain remember things more favorably.
3. Stretch and cool down.
ACSM Recommendations
The Centers for Disease Control and Prevention, and the American College of Sports Medicine advocates that you take part in a combined 30 minutes of moderate to intense aerobic or anaerobic activity most days out of the week.
What does that mean for you?
Based on the intensity and your typical hour-long strength training and cardio program, that usually works out at three to five sessions each week.
