{"id":315974,"date":"2008-12-01T00:00:00","date_gmt":"2008-12-01T04:00:00","guid":{"rendered":"https:\/\/casadecampoliving.com\/healthy-living-by-jacqueline-banks-head-for-the-stairs\/"},"modified":"2022-10-21T17:51:24","modified_gmt":"2022-10-21T21:51:24","slug":"healthy-living-by-jacqueline-banks-head-for-the-stairs","status":"publish","type":"post","link":"https:\/\/casadecampoliving.com\/es\/healthy-living-by-jacqueline-banks-head-for-the-stairs\/","title":{"rendered":"Healthy Living by Jacqueline Banks &#8211; Head for the Stairs!"},"content":{"rendered":"\n<figure class=\"wp-block-image\"><a href=\"https:\/\/i0.wp.com\/4.bp.blogspot.com\/_M4INCHH58OY\/STRJfRXAy9I\/AAAAAAAAARQ\/Gwh4xl0oFJU\/s1600-h\/h_index_altos-aerial1.jpg\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/casadecampoliving.com\/wp-content\/uploads\/2022\/10\/h_index_altos-aerial1-1.jpg?ssl=1\" alt=\"\"\/><\/a><\/figure>\n\n\n\n<div class=\"separator\" style=\"clear: both; text-align: center;\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Tired of running circles around the track or doing the same routine in the gym? Try a change of pace, your body needs variety to keep making progress, once the muscles get used to the same routine you\u2019ll stop seeing results. Follow Rocky\u2019s lead and head for the stairs!<\/p>\n\n\n\n<div><span style=\"white-space: pre;\"> <\/span>What better place than the amphitheatre in Altos <span id=\"SPELLING_ERROR_0\">de<\/span> <span id=\"SPELLING_ERROR_1\">Chavon?&nbsp;<\/span>Stair climbing is one of the best workouts for legs and buttocks and <span id=\"SPELLING_ERROR_2\">of course<\/span>, the heart. As long as you start slow and build your intensity it\u2019s safe for the knee joints, unless you have a <span id=\"SPELLING_ERROR_3\">pre<\/span>-existing knee problem, then stick to walking. Oh and stick to the small, close together stairs, don\u2019t put strain on your knees by trying to take gigantic steps.<\/div>\n\n\n\n<div><span style=\"white-space: pre;\"> <\/span>Start with a walk across the top of the amphitheatre, head down, walk back and forth downstairs twice and then head back up, this will give your legs a break between sets of stair climbing. Don\u2019t try to run up and down at first, go slowly, start with only 10 \u2013 &nbsp;15 min. the first week then add on another 5 min. each week. Eventually you won\u2019t need to take a walking break between climbs. Don\u2019t forget to warm up and cool down by walking around for 5 minutes, and stretch your legs when you\u2019re done!<\/div>\n\n\n\n<div><span style=\"white-space: pre;\"> <\/span>Avoid over straightening your knees when climbing, place your whole foot on the step, if you climb with your heel hanging off the step you can injure your <span id=\"SPELLING_ERROR_4\">Achilles<\/span> tendon which connects your calf to your heel (very painful!) Wear supportive shoes, cross trainers are best, running shoes wont give you enough lateral support and don\u2019t overdo it! take 1 or 2 days between stair climbing sessions, alternate with walking, swimming or cycling; my favorite is a slow to moderate paced walk the next day to flush out the lactic acid from your legs and help ease the pain (it\u2019s a good pain though, I promise). Most importantly don\u2019t forget your water! Drink small amounts, about 4 oz.,&nbsp;every 15 minutes, or more <span id=\"SPELLING_ERROR_6\">often<\/span> if needed during <span id=\"SPELLING_ERROR_7\">exercise<\/span> to prevent the feeling of water sloshing around in your stomach. Unless you\u2019re an endurance athlete working out for over 3 hours straight, stay away from the sports drinks, you\u2019re body doesn\u2019t need the extra sugar or calories and a moderate <span id=\"SPELLING_ERROR_8\">exercise<\/span> routine doesn\u2019t merit a sports drink!<\/div>\n\n\n\n<figure class=\"wp-block-image is-resized\"><a href=\"https:\/\/i0.wp.com\/www.jacquelinebanks.com\/img\/layout\/foto_jaqueline.jpg\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/www.jacquelinebanks.com\/img\/layout\/foto_jaqueline.jpg?resize=95%2C96\" alt=\"\" height=\"96\" width=\"95\"\/><\/a><\/figure>\n\n\n\n<div><span style=\"font-family: 'trebuchet ms';\"><span style=\"font-size: small;\">&nbsp;<\/span><\/span><\/div>\n\n\n\n<div><span style=\"font-size: small;\"><span style=\"color: #444444;\">This article was contributed<\/span><\/span><br>\n<span style=\"font-size: small;\"><span style=\"color: #444444;\">by Jacqueline M. Banks.<\/span><\/span><span style=\"font-family: 'trebuchet ms';\"><span style=\"font-size: small;\"> <br>\n<\/span><\/span><\/div>\n\n\n\n<div><span style=\"font-family: 'trebuchet ms';\"><span style=\"font-size: small;\"><br>\n<\/span><\/span><\/div>\n\n\n\n<div><span style=\"font-family: 'trebuchet ms';\"><span style=\"font-size: small;\">&nbsp;<\/span><\/span><a href=\"http:\/\/www.jacquelinebanks.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-family: 'trebuchet ms';\"><span style=\"font-size: small;\">www.jacquelinebanks.com\/<\/span><\/span><\/a><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Tired of running circles around the track or doing the same routine in the gym? Try a change of pace, your body needs variety to keep making progress, once the muscles get used to the same routine you\u2019ll stop seeing results. Follow Rocky\u2019s lead and head for the stairs! What better place than the amphitheatre [&hellip;]<\/p>\n","protected":false},"author":11,"featured_media":315975,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"newspack_ads_suppress_ads":false,"newspack_popups_has_disabled_popups":false,"newspack_sponsor_sponsorship_scope":"","newspack_sponsor_native_byline_display":"inherit","newspack_sponsor_native_category_display":"inherit","newspack_sponsor_underwriter_style":"inherit","newspack_sponsor_underwriter_placement":"inherit","_newspack_byline_active":false,"_newspack_byline":"","newspack_hide_updated_date":false,"newspack_show_updated_date":false,"newspack_content_restriction_is_exempt":false,"newspack_featured_image_position":"","newspack_post_subtitle":"","newspack_article_summary_title":"Overview:","newspack_article_summary":"","_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"{title}\n\n{excerpt}\n\n{url}","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"_wpas_customize_per_network":false},"categories":[56,72,14624,12568],"tags":[13810,13816,84],"newspack_spnsrs_tax":[],"class_list":["post-315974","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-altos-de-chavon","category-health","category-local-news","category-sports","tag-altos-de-chavon","tag-health-and-fitness","tag-jacqueline-banks","entry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Healthy Living by Jacqueline Banks - Head for the Stairs! | Casa de Campo Living<\/title>\n<meta name=\"description\" content=\"Tired of running circles around the track or doing the same routine in the gym? 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