Climbing stairs alone will not give you a flat tummy. Nevertheless, the challenging total-body exercise offered by stair climbing combined with a healthy diet and lifestyle can help you get the trim waist you prefer. To slim down, the Centers for Disease Control and Avoidance suggest that adults participate in 150 minutes of moderate-intensity cardiovascular activity or 75 minutes of energetic cardiovascular activity every week, in addition to two weekly total-body strength-training sessions.
Best Way for Climbing Stairs for Flat Tummy
Step 1
Climb stairs at a moderate pace for 150 minutes weekly or at an energetic pace for 75 minutes weekly. For the former, break your stair-climbing exercises up into 5 30-minute sessions or 6 25-minute sessions weekly; for the latter divide your workout into 5 15-minute sessions or 6 12.5-minute sessions per week. Select a long set of stairs outdoors or use a stair-climbing device at the health club.
Step 2
Exercise in your target heart rate variety for ideal fat-burning results. According to the Cleveland Center, you get the best results and decrease your risk of injury when you exercise within your target heart rate range. To discover your target heart rate variety, deduct your age from 220, then multiply that number by 0.6 and 0.85 to discover your optimum heart rate variety, which is 60 to 80 percent of your maximum heart rate. For example, a 35-year-old lady ought to stay within a heart rate range of 111 to 157. Use the heart rate monitor on the health club stair-climbing device or acquire a heart screen to wear when climbing stairs outdoors.
Step 3
Lose 1 to 2 pounds per week and minimize the size of your tummy by developing a daily calorie deficit of 500 to 1,000 calories. Do this by consuming less calories, climbing more stairs or a combination of both.
Step 4
Eat a healthy diet that is low in energy density and high in nutrient density. Low energy-dense foods have less calories in a larger part size so you can eat more however take in less calories. This helps you feel satiated faster so you can eat less and drop weight. Nutrient density can be described as the ratio of nutrients to calories in a food. Those that have the most nutrients for the least calories are thought about nutrition thick. Low energy-density foods and nutrient-dense foods are frequently the same. Fine examples consist of fresh fruits and vegetables, lean meats and dairy products, fatty fish, entire grains, nuts and seeds. These foods will provide the energy you need to climb up stairs for longer periods of time and recuperate from your exercises more quickly so that you can slim down and reduce the size of your tummy.
Step 5
Stamina train two days per week targeting all your significant muscle groups. Your legs will get a good workout while climbing stairs, however stamina training will further encourage lean muscle mass gain which will enhance your resting metabolic rate. This will assist you burn fat not just in your belly, however also in other areas of your body even while you are at rest.
Warnings
Start out slowly to lower the risk of injury. Stair climbing is a high-intensity, high-impact exercise. Consult your doctor before beginning a stair-climbing exercise program.
Tips Related Climbing Stairs for Flat Stomach
- Get adequate sleep each night to assist support your stair-climbing workouts and to limit unhealthy food yearnings triggered by absence of sleep.
- Quit alcohol
- Lower your stress level; stress has been linked with increased abdominal fat.
Things You’ll Require
- Athletic shoes
- Athletic clothes
