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February 5, 2013
In Today's Issue
- Overweight? Shocking Proof that it may not be your fault
- Slow and Steady For a Better Staircase Workout
- The "secret" to losing belly fat...
Overweight? Shocking Proof that it may not be your fault
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Slow and Steady For a Better Staircase Workout
Dear Reader,
Exercise, an essential for a strong, healthy body, isn't always so easy to fit in. If you want to sneak in a bit more activity each day, taking the stairs rather than the elevator is a fantastic idea. Whether on the road, at the office or to add something different to your routine, stair workouts are an amazing way to get, and stay, fit. Best of all, you don't need anything but a flight of stairs and your own body to do them. That convenience and affordability is a major plus for many people, as is the fact that these workouts can be tailored to any fitness level.
But should you take those stairs one at a time or bound up as fast as you can to get the most benefit? To find out, a study just published in the journal PLoS One from a team of researchers out of the U.K. had study subjects climb stairs that reached 46 feet high. Based on heart rate measurements the experts were able to estimate calories burned.
They saw that those who took the stairs two at a time had a higher rate of energy expenditure over the 86 steps they climbed. But those who climbed one at a time burned more energy in total over the whole workout.
It makes sense because the bounders had a more intense bit of exercise; the subjects who took one step at a time took longer to burn more total calories. If you're thinking stair workouts sound great, be sure to check with your doctor before you start, especially if you've been inactive for a while, to be sure this type of exercise is right for you.
You also want to be sure the steps you're using have a non-slip surface, and that you are wearing no slip footwear. A slip and fall is not what you're after, so pay attention to the surfaces, as well as the staircase itself. Nothing should be sticking out of the stairs, handrails or banisters.
Continues below...
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The "secret" to losing belly fat...
You've been lied to. Lied to by the fitness magazines, lied to by the government and lied to by the food industry. Lies such as... -> You need to eat "low calorie" to lose fat -> You should do long, slow cardio to put your body in the "fat burning zone" -> You should eat plenty of whole grains to stay healthy and lean -> Losing fat is a slow & steady process Well Vic Magary who is one of the go to fat loss experts just put up a video exposing all of these myths... Vic is a former Army soldier and he knows what works and what doesn't - and spills all of his biggest secrets in the video... Click through now and check out this free video and discover the secret to losing stubborn belly fat...*Disclosure: compensated affiliate*
Slow and Steady For a Better Staircase Workout Continued...
Once you get the okay to start a staircase workout, be sure to warm up, taking a slow, easy pace. If you're doing only one flight of stairs, go up and down for a total of three minutes. You might want to try going up as fast as you can, going down at an easier pace, and going back up at that same easy, steady pace. If you have any knee pain doing this workout stop, the stairs aren't for you. When it comes to exercise, if it hurts, it's not a good idea to keep going.
If you like the workout, walking, jogging or even running up and down stairs is a great cardio routine, one that gets your heart rate up and has you breaking a sweat. Of course you need to also plan time for a cool down, and a refuel of your body with a healthy snack or drink after this kind of intense activity.
And unlike that elevator, there's never a wait for the stairs. No chance of getting stuck either. No workout equipment to buy, no gym to visit. What's more, the workout improves your speed, power and the strength of your legs, and can be as challenging (or as easy) as you need it to be.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://news.yahoo.com/slow-steady-wins-staircase-workout-045908925.html
Research article, PLoS One, published 12.12.12:
http://www.plosone.org/article/
info%3Adoi%2F10.1371%2Fjournal.pone.0051213
Great staircase circuit workout:
http://exercise.about.com/library/blstaircaseworkout.htm
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