Stair Sprints

This is an informal meeting for people who want to add to their weekly routine ?

There is currently three variations however it's completely self-motivated or inspired by those who turn up as to which variation you choose. Stairs are available to most everyone, and if you’re not in shape to start sprinting, you can build up by walking or jogging up stairs. You won’t need a gym membership or special equipment, just the desire and ability to run upstairs as fast as you can. Basically, it involves sprinting/running/walking/crawling up the stair, some (optional) mad hatters variation of press ups, burpees, pull-ups, stair jumps then add at the end.   Sprinting up stairs offers a fast and effective way to get and stay fit.

Enhanced Arm Strength

As these stairs have a handrail, you can add your arms to the workout. This will improve your speed, develop your chest, arms, shoulders, and back, and further increase your heart rate.

Expending Calories Exponentially

The intensity used to sprint up flights of steps will put you in High-Intensity Interval Training, or HIIT. A 58-inch tall, 150-pound man running steps for one hour burns 950 calories. The only exercise matching this is running for an hour at a 6:30 per mile pace. A study, published in the "International Journal of Obesity," comparing steady-state exercise, or SSE, to HIIT and found the HIIT group to have significantly higher reductions in total body fat, subcutaneous leg, and trunk fat, and insulin resistance

Boost you V02 Max

Even at a high level of fitness, sprinting up a flight or several flights of stairs works both your heart and lungs. VO2 max is a measure of the highest rate at which your body is able to consume oxygen when performing a specific activity. A strong heart and blood distribution system, high mitochondrial density within muscle cells, high blood volume, high capillary density in the muscles and hemoglobin-packed blood all add up to a high VO2 max. It has been found that the way to improve your VO2 max is by subjecting yourself to intense activities that cause you to breathe your hardest. Repeating sprints upstairs will do just that, and the benefits carry over into other activities you participate in.

Enormous Physical Strength
The added load of working against gravity and balancing while sprinting upstairs adds muscle power and strength in the glutes, quadriceps, hamstrings, and calves. When going down the steps, you subject your quads to eccentric contractions. When you step down, your knee bends to absorb the impact, breaking your speed and keeping your knee from collapsing too far. Eccentric loading will increase the strength gains as well as the delayed onset muscle soreness, DOMS, you will feel the next few days following your first workouts.