When rain imprisoned Madonna in her high-rise hotel and prevented her from taking her usual morning run, she made up by jogging up and down the stairs. Climbing stairs is a great exercise, better than jogging. It is an excellent cross training activity for runners, and as the impact is considerably lower, it is a lot easier on the knees and ankles. Nowadays, 'Stairmasters' and other equipment that simulates stair climbing are available in the market. With a stair stepper, you can climb all the stairs you want in the privacy of your home, an exercise that comes with adjustable resistance. But you don't get to say "hi" as many people as Madonna did on that rainy day. Stair climbing works the lower body vigorously. The muscles that get a workout include, the front and back muscles of the thigh; the quadriceps and the ham strings, the buttock muscles (gluteals), calf muscles (gastronomies and soleus) and muscles that flux the hips. Some 'Stairmasters' incorporate options that allow for upper-body exercise, and some allow you to adjust the settings to simulate different climbing environments. Like any program of vigorous exercise, stair climbing requires a preliminary all clear from your doctor. If you are climbing regular stairs, make sure they are neither too deep nor too shallow. The steps should be at least a foot wide. Push into the stairs with the whole foot and not just the ball of the foot. The foot is designed to push and climb through the whole foot; doing otherwise ends up unduly straining the Achilles tendon. While climbing the 'Stairmaster' alternate between fast and sharp motions, and long and slow motions. Lift your foot off the pedal and flex your toes every few minutes. This is to prevent pressure on nerves and congestion that can cause numbness of foot. Experiment with different speeds; raise the intensity of your training over a few weeks. Take to the stairs and stages, and begin by giving up traveling in elevators. Use only a light palm touch on the handrails to maintain balance. Stand up straight while you are pushing through the steps. This is to prevent straining the back while pushing with a bent back. Exhale while pushing into the step. Do not hold your breath during any phase in the motion. Stop if you feel dizzy. Happy climbing.

Courtesy : The Hindu