This is most likely the most satisfying training challenge you’ll ever undertake. In just 30 days, it will burn fat and strengthen your leg muscles. It’s more effective than popular exercises like planks and crunches.
One of the most effective activities you can do is stair climbing. It strengthens your lower body muscles, increases your endurance, and helps you lose weight.
This challenge is ideal for anyone who is just starting their fitness journey or attempting to keep regular with their workouts.
Before we begin the challenge, please read the following paragraph. It will assist you in getting the most out of your 30-day stair climbing challenge.
Where do I look for stairs?
Your building’s stairs: If you reside in an apartment building, you can use the stairs in your building. Take advantage of stairwells if you live in a home with them.
Some of you may find it difficult to walk up and down the stairwells in your building. If that’s the case, head to the adjacent field track’s stairwell.
Anywhere: You don’t have to limit yourself to the stairwell. Use the stairwells in the park, mall, and office buildings to your advantage.
Why should you take the 30-Day Challenge?
1. You will lose weight as a result of this challenge.
Stair climbing is a strength and aerobic workout all in one. And, as I mentioned in this article, the most effective strategy to lose weight is to combine these two types of training.
The 30-day stair climbing challenge will help you lose weight if your diet is in tune.
2. This exercise will help to strengthen your buttocks and legs.
I’ve stated many times that the key to a fast metabolism is to gain muscular mass. Climbing stairs strengthens your body’s largest muscular areas, the legs and buttocks.
Because core muscles are engaged every time you climb the steps, your ab muscles will be toned after the challenge.
3. You will become stronger as a result of this challenge.
The majority of people who want to change their bodies undervalue the importance of strength. Being strong will allow you to perform tough activities like burpees, which burn a lot of calories.
Your lower body and core will be strengthened by stair climbing.
4. Your heart health will improve as a result of this challenge.
Climbing stairs raises your heart rate substantially. This strengthens your heart and reduces your chance of cardiovascular disease.
5. This challenge could help you get rid of lower back pain.
Squats, for example, can aggravate your lower back problems. People with lower back problems, on the other hand, will benefit from stair climbing.
According to a study, stair climbing relieves pain in the lower back by engaging the glute muscles.
If you have severe knee discomfort, stair climbing may not be the best option for you. If that’s the case, try these knee stretches to relieve your discomfort.
6. You will be happy as a result of this challenge.
You’re surely aware that when we exercise, the brain releases feel-good hormones that make us happy. This means you’ll be pleased with yourself after each session.
You might also agree that completing this challenge will make you feel good about yourself and motivate you to keep working out.
Rules for the 30-Day Stair Climbing Challenge
You must follow these rules to receive the greatest results from this challenge.
Holding the side rails is not a good idea.
The workout will be less efficient if you hold the side rails. While mounting the stairs, keep your hands free.
Hold light dumbbells if you want to.
Climbing the stairs with a pair of light dumbbells will increase resistance and make your workout more difficult.
However, you should only do this if you are confident in your abilities. Even if you don’t use dumbbells, this challenge will provide all of the above benefits.
While climbing, skip a step.
For a long time, I’ve been employing this stair climbing approach. It encourages you to use your leg muscles more. In the second or third week, begin skipping a step while climbing.
Maintain an upright posture while climbing
It’s critical to maintain your balance when climbing the stairs. It encourages you to use your core muscles more. Leaning forward might also put undue strain on your lower back.
Climb as quickly as possible.
To get the most out of this task, you must climb the steps as quickly as possible. Do not flee. However, climb as quickly as possible.
To avoid falling, slowly walk back to the starting position.
Rests should be avoided.
To burn a lot of calories and gain muscle quickly, you need to quickly ascend the stairs. Don’t take a break; keep going until you’ve completed the workout.
Now, here’s the challenge, the task isn’t easy.
Read More: STAIR CLIMBING – ONE OF THE BEST EXERCISES