Sprinting Stairs

Discussion in 'Fitness & Nutrition' started by Kix, Feb 16, 2010.

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  1. Kix

    Kix Jailbait tested, Milf approved

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    A few weeks ago I started doing stair sprints. Just wanted to share my experience. I'm lucky enough to work in a building that is 20 stories and has 2 stairwells that are not used much. I had previously been doing HIIT on a stationary bike and elliptical and got bored really fast. So i figured doing HIIT on the stairs would be a nice change and in a month I havent gone back.

    Here is how I do it:

    5 min warmup on treadmill then good stretches
    1 min easy jumping jacks at the bottom of the stairs to get heartrate to at least 140.
    1 min - sprint up stairs, hitting every stair
    1 min - jog down stairs
    1 min - sprint up stairs, hitting every other stair
    1 min - walk down stairs
    and I do that cycle 10 times.
    10 min jog, down to slow walk on treadmill then stretch.

    Starting out I could only do about 4 stories in a minute going up, then my heartrate would spike 190 and I always stop when I hit that point. Now, a month later, I can do 10 stories up and then jog 6 down and feel fine. Generally my heartrate hits 185 at the end up my up portion and drops to 150 at the end of the down portion. My average heart rate is usually 170. For my training thats ideal, but others could change that easily by shortening the minute up.

    This probably isnt something if you have bad knees, and I have to be careful about the turns on each landing. But its been hugely successfull for me, with my diet being solid ive dropped 10 lbs in 3 weeks and my legs have added lean mass, all for just 30 minutes a day, 3 days a week.
     
  2. Kooomar

    Kooomar .

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    Sounds like a bowflex commercial.
     
  3. Limp_Brisket

    Limp_Brisket New Member

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    i don't do it on real stairs but it's always been my preference to do HIIT on a stairstepper. i like it alot
     
  4. forum95

    forum95 Come see bout us OT Supporter

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    Sounds like a good way to get in shape
     
  5. noogles

    noogles OT Supporter

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    i throw in some double/single leg jumps, 'speed skaters', cross overs, etc just so i don't get bored.
     
  6. entropy138

    entropy138 OT Supporter

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  7. Kix

    Kix Jailbait tested, Milf approved

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  8. calisteph6

    calisteph6 Active Member

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    I walk the stairs at work. :rofl: so far 25 down and only 18 up. Plan to make it to the top next week sometime...but I hate going back to work sweaty so I don't push myself too hard.
     
  9. tryfuhl

    tryfuhl New Member

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    steps were huge in wrestling

    shit will killa ya
     
  10. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    i wouldnt mind trying something like that. i'll try it in the house and hopefully my stairs dont come crashing down.
     
  11. Creator

    Creator The Creator Has a Master Plan

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    I sort of want to start doing hill sprints at Runyon Canon here in LA.

    Tons of hot womenz there too
     
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