http://goarticles.com/article/Stair-climbing/5396239/
Daily exercise is essential for good health, so it is essential to include as part of daily activities, exercise routines or go to the gym. However, many times for lack of time or money people can not attend these fitness centers specialized. But this should not be an excuse for not exercising, as many daily actions can help improve health. If you want a way to exercise effectively without having to pay a gym or fitness center, climbing stairs may be an option. It is without doubt one of the cheapest and most natural exercise and improve the health of the organism in general. The best way to start is to leave the elevator and go up the stairs. It is one of the easiest ways to do aerobic exercise daily and "burn" calories. For every minute up to a moderate intensity can burn between 5 and 10 calories. If you multiply this run up burning and cardiovascular benefit increases. It is good to take a little time at lunch hour to climb the stairs a few times to the office or do it at home a few times a week. If done in a disciplined manner, in few months will be able to improve overall strength and fitness, reducing body fat and decreasing waist circumference. The intensity exerted stairs and it is great legs serve as drivers of shift above. This makes working the quadriceps, calves and buttocks, it is they who bear the thrust of this activity. This makes it one of the best ways to work your legs slowly and gain muscle strength, and entering operation of the train all the muscles inferred. In addition, up the stairs cause less impact on knees and ankles than running or jogging produces, which reduces the risk of injury. The benefits of climbing stairs are also reported in organs such as the heart and lungs. By continuing with exercise periods of 30 minutes, you can improve circulation and reduce the risk of heart attacks and coronary artery disease and. Also of note is that the improvement in aerobic capacity reduces the risk of death from any cause by 15 %. In this sense, climbing stairs can be an effective lifeguard. Some tips for developing this activity are: • Use the stairs whenever possible at home, shopping, work and leisure activities. • If you live in an apartment high, a good idea to get off the elevator two floors below the own and then use the stairs to the house. • Where there is tiredness, climb stairs more slowly, encompassing good breathing during exercise. • It is important to climb the ladder in position straight, without tilting or shifting your weight forward, and focusing on the work of the legs and flexion of the foot. If the body posture is not appropriate you may suffer from pains in the knees, hips or at the lower back, especially when the body is tilted too far forward.