Climbing stairs and hill - exercise (how to start and benefits)

1. Climbing stairs and hill
M.Manjuladevi
I.M.Sc (Home Science)

2. Climbing stairs

3. How to start climbing stairs
• Make sure warm up thoroughly prior to stair
running workout.
• Walking briskly on a flat surface 5 to 10
minutes is a good way to get the blood flowing
and limber up.
• Avoid running stairs on first few workouts.
• Begins by walking up the stairs, one step at a
time.
• By week three can begin running try to take
two step at a time

4. Benefits of stair running
• Stair running is a plyometric exercise meaning
the muscles exert maximum force in short
intervals of time, Causing the muscles to extend
and contract in rapid or “explosive” manner.
• Running upstairs also forces to work against
gravity building strength and power.
• Stair running accelerates heart rate rapidly and
maker breathe faster to take in more oxy

5. Benefits of stair running
• 7 minutes stair climbing a
day can halve the risk of
heart attack over 10 yrs
• Improve strength, Bone
density and muscle tone
• Fight stress
• Promotes weight loss
• Increase good cholesterol

6. Climbing of hill(mountain)

7. How to start climbing hill
• Start in a plank position with arms and legs long .Beginning in a
solid plank is the key to proper form and good results in the
mountain climber. At its heart , the mountain climber is a form
of plank. Keep abs pulled in and body straight .
• Pull right knee into chest. As the knee draws to the chest, pull
abs in even tighter to be sure body doesn’t sag or come out of
its plank position.
• Quickly switch and pull the left knee in. At the same time push
right leg back ,pull left knee in to chest using the same form.
• Continue to switch knees. Pull the knees in right ,left ,right ,left
– always switching simultaneously so that are using a “running”
motion. As begin to move more quickly be in constant
awareness of body position and be sure to keep a straight line
in spine and don’t let head droop. Core body stability is crucial.

8. Benefits of mountain climbing
• Physical health: climbing uses lots of muscles group,
both in the upper and lower body. Back, abdominal and
leg muscles all get exercise as well as finger, shoulders
and arms. Regular climbing can improve stamina and
endurance as well as strength.
• Mental health and well being: climbing offers a wealth
of health benefits that are not just physical it improve
self esteem, mental agility and self awareness. Climbing
requires a lot of problem solving. Mental concentration
and focus. So it is sharpen the brain.