Running up the stairs at the entrance, on the street - benefits, contraindications, an approximate lesson plan * Run

Everyone knows that the life of a person, like any creature, cannot pass without movement. One of the types of movement is running, which helps to keep the human body in good shape.

You can run in almost any weather conditions (strong wind, rain, frost or snow), as well as to achieve specific goals (desire to lose weight, relieve stress, or as a pastime).

There are a lot of options where you can run. The most popular are: running up stairs, streets or steps.

The benefits of running stairs

Sports are certainly useful, especially such as running, he is able to vigor:

Improve the general condition of the body;
Strengthen body systems and their work;
Engage several muscle groups at the same time;
Improve blood quality;
Strengthen the skeletal system (joints, ligaments);
Increase the body's defense system to resist the ingress of various viruses;
Control and maintain a person's weight;
To produce a hormone - adrenaline.

Strengthening muscles and body systems

If we talk about the processes that occur in the human body while running up the stairs, then we can say about the following:

Different muscle groups work hard, namely:

Thigh muscles (located on the back of the limb and legs responsible for flexing the knee muscles);
Calf (body lifting);
Muscles of the buttocks (stabilization of the body vertically);
Pelvic muscles - iliopsoas (hip flexion and rotation);
Intercostal muscles, as well as abs, shoulders and back.

While running, the human body does a great job and spends a lot of strength and energy on it. Therefore, it is very important to know what kind of goal a person pursues when playing sports.

Weight loss

The desire to be always in shape remains always in fashion, but this requires a lot of work on yourself. To accelerate muscle growth, it is not enough just to run, you also need to follow the daily regimen and follow a diet.

Since not everyone can afford a fitness club and personal trainer, you can try jogging regularly. Starting from short distances, ending with several kilometers. You can run near the house or on the stairs of a multi-storey building.

So, as you run up the stairs, your muscles gradually get stronger. It burns extra calories and improves overall well-being. Such an intense sport helps to tighten and restore firmness to the buttocks. This is due to the work of the muscles in the buttocks and thighs.

In about one hour of such a run, you can lose up to 1000 kcal. Such loads can be alternated with strength exercises.

But before embarking on this kind of sport, you need to assess your physical and mental fitness. Since running up the stairs is not suitable for everyone.

Pre-run activities:

The state of health is a very important criterion, since running can not only improve the physical fitness of a person, but can also harm. If a person has health problems. For example, cardiovascular diseases or problems with the respiratory system. In such cases, walking is more suitable than running.
It is necessary to measure blood pressure and pulse before running.
You need to go in for sports only when you are in a good mood, without experiencing stress.

Psychological aspect

People who decide to start running up the stairs, first of all, need psychological preparation. Because there are many points to be taken into account that will have to be faced.

Classes require:

Run at the same time (preferably early in the morning or in the evening);
Exercise at least 30 minutes a day;
Before class, do not forget to warm up;
Clothing should be light and comfortable;

It is important to follow these simple but important requirements in order to achieve the desired result and set yourself up for success.

Contraindications to running along the eyelashes

First of all, you need to understand that running in the entrance and on the street is a big difference. Of course, it is more pleasant to play sports in the fresh air, watching the beautiful landscapes around, than to run up the stairs smelling the aromas of tobacco smoke and garbage chute.

The main diseases for which you should not run:

Diseases of the joints;
Injuries to the limbs, spine, severe scoliosis;
Hypertension and heart disease.

Whatever it was, before starting any kind of sports, you need to consult a doctor.

Places for running stairs

Half of the people on earth live in multi-storey buildings, where there are more steps. Therefore, it is the stairs that become the place for running, it is very convenient to run up and down the stairs.

Multi-storey building entrance

It may not be the most athletic place to do sports, but it is also convenient and practical. The advantages of a multi-storey building:

No need to go far from home;
The location of the steps helps to involve several muscle groups in the work at the same time;
You can play sports in any weather without fear of getting wet or freezing.
There is a small chance that someone from outsiders will see the training.
No unnecessary noise, which helps you concentrate well on your run.

Negative moments of a multi-storey building:

Third-party odors in the entrance;
Drafts that can lead to colds
Not all home residents may like a running athlete in the home.

Street

It is good and pleasant to run on the street, especially in cool weather. When not hot and at the same time not cold. The most common places for jogging and sports training are parks or stadiums. There is enough space and you can meet your like-minded people.

Approximate plan for running stairs for a week

For those who are just starting to run, an approximate lesson plan is painted:

Monday. It all starts with choosing comfortable sportswear and sneakers. And then you can proceed to the main and main part of the exit to the staircase - this is a warm-up (warming up muscles and ligaments) and running up the stairs. A few simple exercises are good for stretching the body and getting it ready. Going to the stairs, for 15-20 minutes, they smoothly alternate running with walking up and down.
Tuesday. Immediately begin a 20-minute walk up the stairs of a 10-storey building (5 floors up, 5 down).
Wednesday. Adding strength training with dumbbells to running to burn extra calories.
Thursday. You need to read at home: from 25 to 50 lunges, alternating legs, as well as 10 push-ups from the floor or bed. On the stairs: lunges of 20 on each leg for 30-40 minutes.
Friday... Performing a complex of strength exercises with dumbbells for weight loss.
Saturday. Alternate running with jogging down the street, 500-1000 m, up to 30-40 minutes.
Sunday. Break, walk in the park in the fresh air.

Exercises to improve your eyelash running technique

Turns of the body to the sides;
Bends forward, backward;
Circular head movements;
Warming up the muscles of the limbs while standing still;
Squats with arms outstretched.

Workout tips

Warm up before running with an emphasis on the lower limbs.
For the best effect, alternate between running and walking.
Breathe correctly. Inhale through the nose, exhale through the mouth.
Regular training, at least 3 times a week.
A gradual increase in loads (number of approaches).

Ladder Running Reviews

Commentary: Running up the stairs is good, but first of all, you need to consult a doctor.

Marina Lomovaya

I gave up the elevator for a long time! I live on the 9th floor and always walk. At first it was hard, but now I'm used to it. She lost 3 kg in 2 months.

Irina Fedchenko

Commentary: I prefer to run outside. The air there is cleaner and the atmosphere is more pleasant! And I myself live in a private house.

Maxim Timofeev

Commentary: stair run is super !!!! And most importantly, it's free.

Dmitry Khokhlov

Commentary: I recommend everyone to try running the eyelash. Every day, after work, I run up the stairs and walk down the stairs with a calm step. After about 3 weeks, I noticed that breathing improved, and there was no more shortness of breath.

Ivan Panasenkov

Movement is life! Whatever kind of sports a person does, the main thing is that it brings pleasure.

In order to stay always in good shape, you need: