You can use stadium bleachers found on high-school or
college campuses, or you can use regular steps or stairs. Choose your work as
walking or running up the steps and your recovery as walking or jogging down the
steps. Beginners: Start with 10-15-second intervals, walking up one step at a
time with your arms at your sides, then with arms overhead. Progress to longer
intervals, but not more than 120 seconds. Intermediates can run up. When
you're ready for an even greater work challenge, take two steps at a time.
Always begin with a five-minute warm-up and end with a five-minute cool-down.
Gauge your work-to-recovery ratios (WRR) by either the heart-rate method or RPE
method (see page 60).
For an intermediate indoor stair-stepper program, alternate
between machine levels 7 and 4 for work and recovery.
| Seconds
|
Activity
|
%HR |
RPE |
| Warm up for five minutes |
40%-60% |
4-6 |
| 30 |
Run up stairs |
70% |
7 |
| 30
|
Walk down stairs |
60% |
6 |
| 30 |
Run up |
70% |
7 |
| 30 |
Walk down |
60% |
6 |
| 45 |
Run up |
80% |
8 |
| 60 |
Walk down |
60% |
6 |
| 45 |
Run up |
80%
|
8 |
| 60 |
Walk down |
60% |
6 |
| 60 |
Run up |
70% |
7 |
| 120 |
Walk down |
60% |
6 |
| 45 |
Run up |
70% |
7 |
| 60 |
Walk down |
60% |
6 |
| Repeat the sequence for a workout a little over
20 minutes long |
| Cool down for five minutes
|
50% |
5-4 |
