If you have them, use them.

I'm talking about stairs. You have them at home, at the office, somewhere on your commute. Usually the people you see running stairs are elite athletes (and all of my clients). There is a reason for this, it’s hard as hell.

Running stairs provides a maximum benefit in minimal time. According to the American Council on Exercise "running stairs multiplies the caloric burn and the cardiovascular benefit." Walking up stairs at a moderate intensity should burn 5 calories a minute for a 120-pound person, 7 for a 150-pound person and 9 for a 180-pound person. The impact on knees and feet is relatively low, with the pressure equivalent to two times one’s body weight walking up stairs (compared with three to four times when running). The pressure on the body going downstairs is significant so walk down, don’t run down. Check out the NY Times article on tower running.

Give it a try but go easy to start. You will reach your peak heart rate fast and the lactic acid production is intense. Don’t say I didn’t warn you.

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Today's Workout: Last day of my rest week. Back to the workouts tomorrow.
Today's Confession: Wine to end a bad day… remind me to tell you the story.