Not all people can afford regular gym workouts. Some are embarrassed by their figure, others work too much, others believe that they cant afford a subscription. Independent training does not require investment of money and a lot of time. Getting rid of excess weight will help walking on the stairs or running. Which of these two types of physical activity is preferable?

The content of the article:

  • Walking up the stairs
  • Jogging
  • Important Nuances

Walking stairs

Walking stairs: the benefits of losing weight

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Walking up the stairs

Walking up the stairs is inherently cardiac loading. Walking up the stairs for 30 minutes will help burn as many calories as a standard milk chocolate bar Bodybuilding Steroids for Sale. If you decide to lose weight in this way, remember the rules and restrictions associated with walking on stairs.

Firstly, such activities are contraindicated for people with a body mass index of 30 or higher. Do not overcome stairwells with the goal of losing weight, and those who have doctors have found diseases of the cardiovascular system, musculoskeletal system, as well as those who have suffered serious injuries.

For walking on stairs, choose comfortable athletic shoes with grooved soles.

Secondly, before starting regular classes, it is recommended to assess the level of your physical fitness and endurance. To do this, at a fairly high pace, climb 3 floors up the stairs, stop and measure your pulse. If you count more than 14 beats in 6 seconds (that is, 140 beats per minute or more), then classes should begin by walking the stairs at a moderate pace. 12-16 strokes in 6 seconds mean an average level of physical fitness.

Thirdly, while walking on the stairs, you can hold dumbbells of 1-2 kilograms in your hands. Such a burden will strengthen the muscles of the upper body.

Walking up the stairs allows you to train the muscles of the front of the thigh and buttocks Buy Steroids with Credit Card. A slow pace will allow you to keep your muscles in good shape, but a fast one helps burn fat and strengthens the cardiovascular system. Walking down the stairs puts a strain on the back of the thigh. If you go up and down the steps on the toes, the muscles of the lower leg and calves strengthen.

Descent along staircases as an exercise stress is contraindicated for people with sore joints

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Before you go upstairs, you need to do a light workout to warm up the muscles. To do this, do a few bends back and forth, left and right, swing your arms and legs, a few squats.

Walking on the stairs for 30-60 minutes 2-3 times a week will allow not only to get rid of extra pounds, but also to strengthen the muscles of the hips, legs, abs, back.


Morning or evening jogging is a universal type of cardio load Legal Steroids for Sale. It has beneficial effects not only on the circulatory system, but also normalizes metabolism, strengthens the lungs, accelerates cell regeneration, slowing down the aging process, and allows you to lose weight.

If you run for more than half an hour, endorphins begin to stand out - hormones of joy

Before choosing a type of training such as running, you need to be confident in your health. If possible, consult your doctor. Jogging is contraindicated in people with diseases of the musculoskeletal system, cardiovascular system, as well as those who have vision problems. If you have a cold, then training should be postponed until complete recovery.

Jogging around a stadium, paved or dirt track requires special equipment. Clothing should be appropriate for the weather. Running shoes should be chosen on a flat sole, non-slip. A sports bra is required for all girls regardless of breast size.

Before you start running, it is recommended to walk a certain distance in steps, accelerating the pace. Warming up will allow you to warm up the muscles, prepare them in the subsequent load and reduce the likelihood of injuries.

It is very important to learn the running technique and always use it. Legs should be slightly bent at the knees. You need to cross from heel to toe, without tilting the body. Hands while running should be bent, but not crossed in front of the chest. It is very important not to strain the neck and shoulders, not to compress the jaw.

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While running, inhale the air with your nose, and exhale with your mouth

At the end of the run, slow down, gradually moving to a step, restore breathing.

To reduce volumes and reduce weight, you will have to do 2-3 times a week Buy Steroids Online in Australia. The duration of the training should be determined taking into account your physical condition. The more weight and weaker the muscle, the slower it is worth running. You can start training with a quick walk or jog for a quarter of an hour, each week increasing the training time by 5 minutes. Distribute the load correctly. If breathing goes astray and becomes heavy, slow down.

You can fully train at home - on a treadmill. Before you buy a simulator, read the reviews, decide on the model.

Important Nuances

Whatever you choose - jogging or walking up the stairs, it is very important to exercise regularly, without taking breaks and without coming up with excuses. The exception may be a cold or other illness Anabolic Steroids for Sale. The load should be increased gradually. Superhuman efforts will not be effective, but they will give muscle pain and completely discourage the desire to train further.

There is no single answer to the question of which type of cardio load is more effective. Both running and walking up the stairs will be of great benefit. It is important that they give pleasure, and the result will not be long in coming.