Change Ladder So Calorie Burner Engineering

Before purchasing sports equipment for the purposes of millions of dollars at home , try to check your equipment around . If there are stairs , you may no longer need to purchase sports equipment for the stairs can be converted into a calorie -burning machine .
Up the stairs is already known as one of the means to obtain a healthier body . According to a study published in the Journal of Sports and Medicine in 2007 , with a time of 30 minutes per week was up stairs can provide benefits to the heart .
Another study published in the American College of Sports Medicine , in women with an average body weight 68 kg , 30 minutes down the stairs can burn up to 500 calories . Even just by walking on the stairs with the same time , it can burn about 286 calories . This figure is equivalent to walking speed of 1.6 meters per second for two hours .

" Seeing how tiring down the stairs , then combine it with circuit training is the best , " says Fabio Comana , continuous education director of the National Academy of Sports Medicine .
According to Comana , combining strength training and cardio to do down the stairs and walking with resistance training is the best . Here he lays out how.
Before starting the exercises , warm up beforehand to minimize the occurrence of injury . Do it by walking up and down stairs for three to five minutes with moderate effort . Then it went into training sets .
" Try not to rest in the middle of the set , but between each set , create a minute to rest . Perform three sets of exercise , " says Comana .
Set of exercises can be started with a quick run up and down stairs for 30 seconds . Then proceed with the push-up is to stand at the base of the stairs and put rung for hand parallel to the chest . Then do push- ups to 12-15 times .
Push ups can also be done in reverse to strengthen the triceps muscles . Do this by sitting on the step number two , and place hands on the steps behind him . Palms faced out and make sure feet stay flat on the ground . Perform as many push- ups inverted 12-15 times .
You can also take advantage of the banister as reinforcing the muscles of the hand . Do this by holding in there , and drop your body until you feel the pull in the hand , and lift the body with grip strength . Do as much as 12-15 times .
Furthermore , do the back roads on the stairs for 3-6 minutes with moderate to severe effort . In addition , you can also perform squad movement , and end the set with a leisurely walk on the stairs for 60 seconds .