Ladder Race Routine to Increase Speed ​​and Strength

 Ladder Race Routine to Increase Speed ​​and Strength

If you are looking for a high-intensity workout that will help increase your speed, strength, and cardiovascular fitness, running on a ladder is ideal. Ladder running is also a great addition to any agility training program, as it builds agility and footwork while providing a very fast workout.

Benefits of running stairs

Running stairs offers a number of physical and health benefits. In addition to improving fitness levels and lowering blood sugar, stair running targets some of the largest muscles in the body, including the glutes, quadriceps, and calves, the same muscles used in squats and squats. Stairs are also steeper than most hills, so climbing stairs will make it easier for you.

As a plyometric exercise, stair running exercises the muscles to maximum force over short periods of time, causing them to rapidly expand and contract, or "explode." Climbing stairs also forces you to work against gravity, which increases your strength and power.

When you go up the stairs, your heart rate rises rapidly, causing you to breathe faster to absorb more oxygen. This in turn improves VO2max, which is the maximum amount of oxygen you can use during intense exercise.

In fact, a study published in Medicine & Science in Sports & Exercise showed that short bursts of stair climbing for 30 minutes per week were not only effective in improving cardiorespiratory fitness, but also directly in improving longevity. The great advantage of stair running is that even short bursts are enough to improve your cardio and respiratory fitness

Meanwhile, researchers also note that climbing stairs can lower blood sugar levels. In a 2016 study published in BMJ Open Diabetes Research & Care, researchers found that going up and down stairs for 3 minutes, 60 to 180 minutes after a meal, lowered blood sugar levels in people with type 2.3 diabetes.

Where do you go up the stairs?

Many athletes use stairs in the stadium, but you can also find a ladder in a park or other outdoor location. Even the ladder in the building will work.

If you don't have easy access to stairs where you live, look for a steep hill. Hill reps provide a similar workout to running stairs and it might be a little easier to get started.

When incorporating stair running into your workout, don't confuse it with using a stair lift or elliptical machine. Running stairs requires more focus, more control, and more muscle to perform well. Plus, you don't need to join a gym or buy a new device to benefit. Find a good ladder and you are good to go.

take off

If you haven't done ladder exercises before, plan to start slowly. Gradually increase your timing and intensity.

Running up the stairs uses muscles you may not have used before, and overexerting in the first exercise will lead to unnecessary muscle pain. Follow these guidelines when developing a regular routine:

Make sure to warm up well before working out the stairs. Walking briskly on a flat surface for 5-10 minutes is a good way to get your blood flowing and make you fitter.

Avoid climbing stairs for the first few exercises.

Start climbing the stairs step by step. As you prepare to run, keep your weight in the middle, your head elevated, and your eyes looking straight ahead rather than at your feet.

Start running around the third week or try to take two steps at a time.

Use the back down as a resting posture, then do another set.

Do up to 10 sets of each exercise, depending on the length of the stairs. A 20-30 minute workout will give you a lot of intensity.

Add stairs to your workout routine on high-intensity workout days or as part of your interval training.

Do no more than two stair exercises per week.

• What goes up, must come down
• Going down the stairs