Here are some quick tips to ensure you exercise on a daily basis, even if you don’t feel like exercising:
- Exercise for just 5 minutes. Next thing you know, it could turn into exercising for 10, 20, or even 30 minutes
- Put on your exercise clothes. This may help put you in the mood for exercise
- Don’t have time? Studies have shown that 3 separate 10 minute sessions of exercise are as effective as one 30 minute session of exercise. So just do 10 minutes in the morning, then 10 in the afternoon, then 10 in the evening to get your 30 minutes(minimum) of daily aerobic(cardio) exercise
- Make a list of reasons to exercise; then make a list of reasons not to exercise
- Make it a lifestyle: Walk or bike instead of driving the car. Take the stairs instead of the elevator. Try not to sit for too long, see if you can work while standing at your desk or get up from your chair and walk around for a few minutes every 30 minutes
- If you still don’t have time, do very short, intense workouts. Run up the stairs or run in place very fast or sprint down the street at maximum intensity for a minute or more. Or stand up and start shadow-boxing for a minute very fast. Do this a few times a day. This can provide benefits similar to longer, moderate-paced workouts
- Vary your routine. If you run, try to make running more fun, or try other fitness activities like dancing, cycling, martial-arts, climbing, swimming, jumping-rope, yoga, fencing, rowing, etc.
- Join a gym, running club, or sports club to surround yourself with fitness minded people
- Get involved in events or competitions. With specific(and realistic) goals in mind, it should be easier to stay committed to your routine
- Motivate yourself by listening to inspiring or invigorating music, or reading inspirational fitness stories
Posted in fitness, health, running, vegan
Tagged aerobic exercise, benefits of short exercise sessions, cardio, dance aerobics, exercise for 10 minutes, exercise no matter what, how to exercise even if you don't feel like it, short intense exercise, stair-climbing, stand instead of sit, staying committed to fitness routine, take stairs instead of elevator
Jacob’s Ladder, on Saint Helena Island is one of the longest staircases in the world. It is made up of 699 steps and ascends 183 metres (600 ft). Imagine going up these stairs every day. Source, Wikipedia.
Isn’t it fun running up long staircases, and being out of breath when you reach the top? It’s such a great way to get some quick vigorous exercise in office buildings, shopping malls, or wherever there are stairs. I do it whenever I can, and I encourage everyone to take the stairs wherever you see them.
The stairs in the above photo remind me of the classic Led Zeppelin song “Stairway to Heaven“, because of how far up that staircase goes. But now let’s get down to business: how good of an exercise is stair-climbing compared to running, and can it improve running performance? According to California State University, Northridge, in Effects of stair-climbing vs run training on treadmill and track running performance:
Physically active college age women were evaluated to determine the effects of 9 wk of stair-climbing (Stairmaster Gauntlet) vs run training on 2414-m run time and treadmill measured aerobic capacity (VO2max) and submaximal physiological parameters. Subjects were randomly assigned to a stair-climbing (STAIR N = 11) (43.8 +/- 1.5 ml.kg-1.min-1) (mean +/- SEM) or run training (RUN N = 12) (44.2 +/- 1.8) group, training 4 d.wk-1 at 70-80% of maximum heart rate (MHR) for 30 min progressing to 85-90% MHR for 45 min. The STAIR group significantly increased (P < 0.01) their VO2max by 12% and decreased (P < 0.01) their 2414-m run time of 12.8 min by 8%. The RUN group increased (P < 0.01) their VO2max 16% and decreased run time (P < 0.01) 11% from 13.1 min. Submaximal treadmill runs at the same speed and grade demonstrated significant decreases in %VO2max and % MHR (P < 0.01) for both groups. The data support the use of stair-climbing exercise as an alternative mode to running with similar treadmill and running performance results subsequent to 9 wk of training.
Looks pretty good to me. I used to do a lot of indoor stair-climbing during the winter months as a substitute for outdoor running when there was too much snow on the ground. Once the snow melted, it felt like I didn’t miss a day of running. If there is any heavy snow this winter, I will do my best to run through it, since I prefer outdoor to indoor exercise, even in the freezing cold. I will still always use the stairs instead of the elevator whenever possible.
Quick Stair Workout – W1D5
Posted in joggling, running
Tagged improving running performance, Jacob's Ladder, Led Zeppelin, longest staircase in the world, Saint Helena Island, stair-climbing, stair-climbing and running, Stairway to Heaven, substitutes for running, very long stairs