Stair Climb

Stair climbing is one of the few pieces of gym cardio that transfers directly to a job. Firefighters climb stairs in gear. So do a lot of other people who never planned on it. It hammers the quads, glutes and calves at a heart rate you can hold for a long time, and unlike running it does almost nothing to your joints on the way down, because there is no down. A stair mill is the cleanest version. A real staircase works too if you are willing to walk back down.

How to Perform

1. Set the mill to a pace you can hold for the full working time, not the pace that looks impressive for ninety seconds.
2. Stand tall with your weight through the middle of the foot. Do not hang off the rails.
3. Let your hand rest on the rail for balance only. If you are pulling yourself up, the machine is too fast.
4. Place the whole foot on each step. Half a foot on the edge is how calves and Achilles tendons get angry.
5. Take one step at a time at a steady cadence unless the workout specifically calls for skipping steps.
6. Hold the pace for the prescribed time, then walk flat for two minutes before you stop.

Tips

• To make it harder, add pace or add a weighted vest or pack. Do not add a death grip on the handrails.
• Leaning forward and gripping the rails cuts the work in half and is the single most common mistake on this machine.
• On a real staircase, walk down. Running down stairs is where the injuries live.
• If your calves cramp early, you are probably up on your toes. Get the heel down on each step.
• This is a legitimate substitute for incline walking when you want more leg drive and less time.