For those of you who don't have time for the gym midweek, here's another short session I did today, which is a great workout for your butt !
Stairs
I climb the stairs in the stand at the local stadium where I work. There are about 100 steps. I finished with strength-training for 15 minutes.
On the first climb, I take two steps at a time, then I walk downstairs (safety first!) and run up again immediately. I say "run" - this can be anything from a sprint, to a steady brisk walk upstairs as I tire. The main point is, keep going without stopping.
After each two ascents, I take 30-60 seconds' walking recovery. I repeat this five times, for ten total climbs. Total time taken is about 15 minutes.
The first climb will strengthen your leg muscles and the second, your cardiovascular capacity.
If you are younger or fitter, then these times and speeds can be adjusted.
If you work in a tall building, it should be obvious that the above can be adapted to your work environment, during lunch break. You don't need special clothing or equipment.
Go to the main staircase or fire-escape and climb those stairs! Keep away from the hand-rail. Stay on the wall-side, so that you are using leg muscle power without assistance from your arms. Leave your arms free to swing, as you climb.
If you are not very fit, try just 4 or 5 ascents to start and add one or 2 each week. Alternate these climbs with a brisk, 15 minutes walk the following day. If you walk or cycle to work or home, that's even better.
If you exercise like this several times each week, you can save your precious weekend gym time for a class or a strength-training session, rather than spending an hour or so on a treadmill at the gym. You will soon start to see the benefits in afternoon productivity and well-being.
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