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Life Time Fitness: Novi, Novi, MI (2026)

04/12/2016

The Best Chest Exercises: Isometric Chest Contraction

Whether you’re going through rehabilitation or just adding mass to your pecs, you might overlook an uncommon but useful type of chest exercise: isometric chest exercises. In these exercises, you contract your chest muscles and maintain the contraction, as opposed to putting your muscles through constant motion. But adding isometric chest-contraction exercises to your regimen doesn’t require you to learn a whole new set of exercises; you can alter the chest exercises that you are already familiar with to create isometric versions.

The Half Bench Press On a Full Bench
When thinking of a chest exercise, many exercisers find that the bench press comes to mind first. The bench press is a popular exercise because it works the largest muscle in your chest, the sternal muscle. But what many do not know is that the bench press can be isometric. To perform an isometric bench press, perform the bench press as normal, whether using a barbell, dumbbells, level a machine or a Smith machine. When you perform the bench press, stop about halfway through the exercise, while your elbows are bent at a 135-degree angle. Hold this position for 15 seconds. This turns the standard bench press into an isometric exercise. From the hold, return to the starting position.

Changing the Angle
The other large muscle in your chest is the clavicular muscle, which lies directly above your sternal muscle. Working this muscle requires you to put your body at an angle so that you are pressing upward at roughly a 45-degree angle from your torso. Incline bench presses and chest presses put you into this position and can provide opportunities for isometric exercise. Choose your favorite or most familiar incline bench-press exercise, such as the Smith machine incline bench press, the level incline bench press or the dumbbell incline bench press. Perform the exercise as normal, stopping halfway through the movement. Hold the position for 15 seconds. This hold converts the incline bench press into an isometric exercise. After the hold, return to the starting position.

The Black Sheep of Chest Muscles
Few exercises work the serratus anterior, the chest muscles responsible for moving your shoulder blades forward and away from your spine. But one particularly easy exercise proves useful for training the serratus anterior and works well for isometric exercise: the incline shoulder raise. You can perform an incline shoulder raise with a barbell, dumbbells or on the Smith machine. Sitting on an incline bench, press the weight upward, just as you would for an incline bench press. At the end of the movement, push your shoulders up, raising the weights along with them. Hold for 15 seconds. The hold turns the shoulder raise into an isometric exercise. After the hold, return to the starting position.

Your Pecs' Little Helpers
The pectoralis minor works in tandem with the serratus anterior, moving your shoulder blades forward. Because of its small size, no exercises target it specifically; exercises for the pectoralis minor will necessarily engage other muscles. However, exercise directories, such as ExRx.net, recommend the chest dip to work the pectoralis minor. You can perform a chest dip on dip bars or on a level chest-dip machine, the latter being more suited for beginners. Whichever option you choose, you can turn the chest dip into an isometric exercise by pressing down with your elbows until they are bent at a 135-degree angle. Hold this position for 15 seconds. With the hold, the chest press becomes an isometric exercise. Return to the starting position after the hold.

04/11/2016

Five-Day Full-Body Workout Routine for Men

Exercise supports nearly every aspect of men’s health. It helps lower the risk of heart disease and prostate cancer, reduces stress and fatigue, lowers blood pressure, improves cholesterol levels and does much more. Exercising once or twice a week, though, may not cut it. A five-day workout plan ensures you get all the cardiovascular and muscle-strengthening benefits of consistent exercise. The most effective plan is to alternate days of aerobic exercise with resistance training. This will give you the cardio benefits of aerobic exercise along with the muscle- and bone-strengthening benefits of resistance training.

The Design of the Workout
The duration of each workout is 30 to 45 minutes. As you become more physically fit, you can increase the duration to 60 minutes on cardio days. On resistance-training days, you’ll be exercising two or three major muscles groups per workout with the goal of hitting each major muscle group by the end of the five days. A key part of making this workout routine a success is using variety. Don’t use the same exact exercises week after week. Instead, experiment with different exercises to challenge your muscles in a different way. It’s really the key to long-term fitness success.

Monday
Choose a cardio exercise for your first workout of the week. Some effective choices, in order of least to most calories burned, includes: walking briskly, bicycling, jogging, playing basketball and running stairs. A 30-year-old, 200-pound man burns about 157 calories walking briskly for 30 minutes and burns about 621 calories running stairs for the same duration. The more intense the workout, the more calories you’ll burn.

Tuesday
Your second workout of the week is a resistance-training workout. You’ll exercise your chest, abdominals and calves. Start with a set of pushups; do as many as can in one set. Rest for 60 seconds. Do another set of pushups to failure. Rest and repeat pushups until you’ve completed four sets. You could also do bench presses and choose a weight that allows you to do no more than 15 reps. Do a set of 12 to 15 crunches, rest for 30 seconds and then do a set of 12 to 15 single-leg calf raises. Do 12 to 15 reps for each leg. Repeat this crunch-and-calf-raise cycle until you’ve completed four sets of each.

Wednesday
Now it's back to cardio. Choose a different a exercise than you did on Monday. If you did a low-intensity exercise on Monday, switch to a high-intensity aerobic exercise. For instance, if you did 30 minutes of walking on Monday, try 30 minutes of cycling or jogging.

Thursday
Your final resistance-training day will target the rest of your major muscle groups. Start with barbell deadlifts to exercise your rear deltoids and your back, arm and upper-leg muscles. Do four sets of 10 to 12 reps using a weight that makes it difficult to complete the final rep. Do four sets of dumbbell shoulder presses at 10 to 12 reps per set. Round out the workout with four sets of squats, with or without added resistance. With weight, do 10 to 12 reps per set; without weight, do 15 reps per set.

Friday
You may feel a little sore by Friday; if so, go low to moderate intensity with this cardio workout. If you are not sore, go all-out with a more high-intensity cardio workout, such as running stairs or doing 45 to 60 minutes of elliptical training. Allow your body to recover over the weekend and get right back at it on Monday, making sure to change up the exercises you used the week before.

Essential Tips
Always warm up and cool down for about five minutes before and after your workouts. This includes doing some dynamic stretching, light cardio to get the blood flowing and static stretching. Drink plenty of water before, during and after each workout. Finally, focus on using pristine technique in the weight room rather than letting your “manliness” get the best of you by trying to show everyone how much you can bench press and throwing good technique out the window. Good form will lead to better results and fewer injuries.

03/30/2016

Do Kettlebells Help With Muscle Imbalances?

If you aren’t quite where you want to be in terms of balance and strength, drag a kettlebell off the workout bench, swing it or hoist it, and look for positive results. The bell is the only free weight with a handle designed to put the mass off-center to the motion of your hand, forcing you through every moment of every move to work assiduously on your balance. Whether you want better muscle balance in terms of functional daily tasks, or improved sports, dance or martial arts performance -- or to counter the effects of aging or injury -- the kettlebell can be your answer for muscle imbalance.

Working with One Hand
Aside from the two-handed swing, two-handed high pulls and a few other exercises, “by nature kettlebells should be used unilaterally -- one hand at a time,” notes groundbreaking kettlebell trainer Anthony DiLuglio of Art of Strength in Providence, Rhode Island. Used properly, kettlebells can help with muscular imbalances. “If you are a little stronger on your right side, and not on your left, you will balance on your left,” he notes -- even if you may not end up exactly 100 percent equal on both sides.

Diagnosing Problems
The kettlebell can also help you discover your imbalances. If you do a clean, a squat and a press -- or a long cycle press, which entails a clean just before the press -- on your left and the right side, “the numbers will be mismatches,” DiLuglio notes. In other words, on your non-dominant side, you won’t be able to complete as many repetitions until failure. “There will be a weak link in there somewhere,” he adds. Or if you perform a windmill or a Turkish getup -- unilateral exercises as well -- you can pinpoint your problem areas that need work.

Side to Side … and Front to Back
Kettlebells not only help with your non-dominant side, they bring your posterior chain -- all the muscles in the back of the body -- into balance with the muscles in the front of your body. This can prove to be especially beneficial for athletes, who are often plagued with hamstring injuries because of overdeveloped quads. The cornerstone kettlebell exercise, the swing, deserves much of the credit for developing posterior and anterior balance. “Here's the reason,” DeLuglio says. “The force of the swing is pulling you forward. To maintain your position and stay rooted, you need to use all muscles in posterior chain. You get results and benefits whether you like it or not.”

Putting It All Together
To make sure your body ends up balanced, strong and functional, rather than merely pretty in the mirror like “a California bodybuilder,” kettlebells trainer Mike Mahler recommends that you put together a program that includes one exercise from each of these categories: pulling, pressing, quads, hamstrings and core. Such a program should give you left-right balance, anterior-posterior balance and upper-and-lower body balance. And DiLuglio concludes, “Kettlebells work the entire chain in the body. They work the muscles in concert. The stronger muscles will pick up slack for the weaker muscles, but the weaker muscles will be forced to work in a way they've never worked before.”

03/29/2016

Arm Exercises With Resistance Tubes While Walking

Thirty minutes -- that's the amount of daily physical activity that's recommended for adults by the American College of Sports Medicine. Yet only half of the population achieves this recommendation. Walking is an exercise that will not only help you reach your 30 minutes, but with the use of a resistance band you can also strengthen and tone your arms.

Biceps
The biceps comprise two muscles: the long head of the biceps brachii and the short head of the biceps brachii. The long head is the most visible part of the biceps with the short head tucked under it. Changing your grip on the resistance tubes from neutral to underhanded, or supination, allows you to work various parts of your biceps. Biceps exercises such as curls, which are done using an underhand grip, will focus on both heads of the brachii. Using a neutral position as in biceps hammers brings the forearm into play. In order to work the biceps with a resistance band you will need to stand on the tube in order to curl the band up. This is not very safe while walking, so start and end your walk with a set or two of both curls and hammers.

Triceps
The lateral head, medial head and long head form the triceps brachii or your triceps muscle. The lateral head is the most visible of the three. Triceps exercises -- unlike biceps exercises -- can be performed while walking. Start your program with overhead triceps extensions. Grabbing your tube with both hands, keep one hand at your neck while the other hand pulls upward on the tube. Try to keep your elbows as close to your head as possible during the movement; this will ensure you are working your triceps and not your shoulders. Once you have switched sides, move on to push-downs. Grab your tube with both hands about shoulder-width apart. As you walk, pull the tube back toward you. Finish with triceps kickbacks. Place the tube around your waist, holding the tube with one hand. With your other arm grab the tube and pull it past your back.

Shoulders
The deltoids, much like the triceps, are made up of three parts -- the anterior, middle and posterior muscles. Shoulder exercises are easy to perform with a resistance tube. Start with shoulder presses. Place your tube around your back; grabbing your tube, place your arms out to the sides at shoulder level. Pull the tube up then back to shoulder level. From here you can move to front lateral raises. Instead of the movement being to your side, move the tubes to the front. If you cross the tubes in front of you, you can perform shoulder flyes by pulling the tubes up toward your shoulders.

Tips
When walking -- whether it be on a treadmill or outside -- make sure you have plenty of water to drink. If you're adding resistance tubes to your walking program, start off with a tube that offers the least resistance. Once you're able to perform the exercises with the proper form you can then move up to a tube with more resistance. You can always put two resistance tubes together if you feel you need more resistance.

03/28/2016

Does Aerobic Exercise Burn Muscle & What Does It Do?

Some believe that cardio or aerobic exercise is beneficial for burning fat but detrimental for building muscle. Although aerobic exercise does not build muscle to the same degree as anaerobic exercise, it does not burn muscle. Instead, aerobic training burns calories, improves endurance, reduces stress and boosts your mood, along with a host of other health benefits. Including some aerobic training is beneficial for nearly every fitness routine.

Energy Pathways
No matter what type of exercise you engage in, your body needs energy to keep you going during a workout. The aerobic energy pathway is used in traditional steady-state cardio workouts, such as jogging, walking and cycling. In the aerobic energy zone, oxygen is your primary energy source and your body doesn't need to dip into glycogen stores for immediate fuel like it does during anaerobic training.

Burning Muscle
Although your metabolism burns calories when you train, it doesn't appear to do so randomly. The majority of the calories you burn during cardio training come in the form of fat, while the rest are made up of carbohydrates. The only time your body will burn protein reserves, which make up muscle tissue, is when it has run out of fat and carbohydrate stores.

Overtraining
If you train too long or two often, your metabolism will break down protein, and your muscle will deteriorate as a result. Overtraining can even result in potentially-deadly conditions, such as rhabdomyolysis, which occurs when your muscle tissue breaks down to the degree that it permeates your blood stream. Smart training is finding the right balance between exercise and rest.

Building Muscle and Burning Fat
If you really want to build muscle, you need to kick off a process known as hypertrophy. This occurs when you damage the muscle cells, which triggers a rebuilding process during your recovery time. Since intense, anaerobic exercises stimulate much more muscle fiber than aerobic training, you'll gain a lot more muscle doing resistance and anaerobic training than you will with cardio. Switching between periods of high and low intensity during your training may be the ideal method for burning calories and building muscle.

03/23/2016

Different Ab Workouts to Thin Your Stomach

The stomach is made up of four separate muscle groups that all need to be worked and cleared of excess fat to achieve visible thinning and toning. Spot-toning exercises alone aren’t effective for achieving a thinner stomach. Successful core-thinning requires a workout program that tones all the abdominal muscles, burns significant fat and includes warm-up and cooldown exercises. A healthy diet that results in more fat loss than gain each day is also critical.

Entire-Stomach Toning
The four abdominal muscle groups include the front -- upper, middle and lower; internal and external sides; lower waist; and torso. Bicycle crunches are one of the most effective exercises for complete stomach toning. Or combine exercises to activate all four groups, for example, double crunches lifting both your upper and lower body, oblique crunches and standing twists. Add cardio exercise to reveal toned muscles. Warm up and cool down with waist and back stretches.

Get Stronger and Leaner
Fitness boxing is an example of a waist-thinning cardio workout that also exercises the abdominals. Suitable for beginner through advanced fitness levels, this intense training is used by professional fighters to enhance speed, power and endurance. It uses non-contact boxing moves including punching motions and leg movements like jumping, running in place and skipping. The entire body, not just the stomach, becomes leaner and stronger from this combination of fat-burning and muscle-toning workout.

Lift Weight for a Hard Core
Weightlifting creates a higher percentage of total body muscle, and that means increased metabolism and fat burning even when resting. To burn fat and increase muscle tone without increasing muscle bulk, lift weights light enough to complete three sets of 16 repetitions without pain. Warm up before starting and stretch for one minute between sets. To build more muscle, increase the amount of weight to allow for eight repetitions, and stretch and rest for three minutes between sets.

Pilates Tightens Deep Muscles
Pilates, which involves many different core-strengthening exercises, tightens the deep abdominals. This workout creates an awareness of and focus on specific muscles. To thin the stomach, the front and side muscles are pulled in toward the bellybutton while holding various isometric poses. Muscle-focused twists and isometric poses held while twisting tone and define the torso and waist. An hour of intense Pilates can burn significant calories, but beginners should also add cardio exercise to their workout program.

03/22/2016

Plyometric Exercises to Develop Agility & Quickness

Plyometric exercises play a huge role in any sports or athletics-focused program. A study published in a 2006 edition of the "Journal of Sports Science and Medicine" found that a six-week plyometrics-based routine increased athletes' strength, speed, agility and explosiveness and helped to boost their motivation for training. When planning your plyometrics workout, you must carefully consider exercise selection, as well as total workout volume.

The Rules of Plyometric Training
Plyometrics are designed to work your fast-twitch muscle fibers and the nerves that activate them, according to strength coach William P. Ebben. Ideally, you should perform plyometrics two to three times per week and always in a non-fatigued state. This is key, as your focus should be on performing quality reps explosively rather than training to failure. In fact, Ebben recommends that beginners only perform 80 to 100 total reps each session and start with basic exercises.

Jumping Into It
Jumps are the foundation of lower-body plyometric training. You have three different types of lower-body plyometrics, notes strength coach Todd Durkin. These are jumps, where you take off and land on two feet; hops, where you take off on one foot and land on the same foot; and bounds, where you take off on one foot and land on the other. Beginners should start with a simple jump, such as jumping onto a low box. From here, you can gradually increase the height of the box to make it harder. Once you're proficient in box jumps, move to depth jumps, where you step off a low platform and then jump up onto a box. Follow the same progressions for hops and bounds.

Pushing Forward
Upper-body plyometrics tend to be less commonly performed than leg plyometrics, but they still have value in your routine. Make plyometric pushups -- where your hands leave the floor -- the foundation of your upper-body routine, advises New Jersey-based trainer Tommy Sutor. These, along with medicine ball chest passes and overhead passes, are the best choice for beginners. As you advance, try depth pushups, where you place each hand on a small box, drop down to the floor and then push up explosively to get both hands back on the box. Don't forget to incorporate medicine ball drops. Lay on the floor, and then have a partner stand above you and drop a medicine ball. Catch the ball and throw it straight up as high as you can.

Plyometric Programming and Progressions
Include one lower-body and one upper-body plyometric exercise in each of your workouts. Perform six to eight sets of three to five repetitions. The reps are low so that you can maintain power and movement quality. You can try using weighted vests or very light ankle weights for the lower-body exercises and a vest or heavier medicine balls when working your upper body. This increase in resistance should not compromise your speed and power, though. Additionally, you may wish to add in a sprint workout once or twice per week in which you perform six to 10 maximum sprints, each lasting five to 15 seconds.

03/21/2016

Nutrition Plans for Morning Workouts

For early morning athletes, the tasks of exercise, hydration and preparing a nutritious breakfast can be a challenge to fit into a busy schedule. Water and food before and after exercise are essential to maintaining stamina and muscular function, especially for the early riser; they will not only provide you with energy during your workout, but also enhance your ability to function throughout the rest of your day.

Start With a Snack
Within 30 minutes of waking up, jump start the body's metabolism with a pre-workout snack. Carbohydrates are a quick source of energy that is light and easily digested. A banana is a carbohydrate-rich snack that provides glucose to your muscles to sustain energy levels throughout the body during your exercise. Eat any pre-workout snacks 30 to 60 minutes before exercising.

Hydrate and Re-Hydrate
Hydration before, during and after working out is essential in maintaining muscle function, coordination and energy. Thirty minutes prior to your workout, have another 8 ounces of water. Throughout your workout, replenish with roughly 8 ounces of water every 15 minutes, and right after your workout, drink an 8-ounce glass of water. Currently there is debate about hydration and how it might increase performance and raise body temperature among athletes. Consider these in deciding how much water to drink: the climate you are in, amount of sweat your body is releasing, and the types of food you are eating, because some foods such as fruits contain more water.

Replenish Electrolytes
Electrolytes maintain muscle and brain activity in addition to providing equilibrium to fluids throughout the body. Electrolytes contain sodium, potassium, magnesium and calcium, all essential to a functioning body. Replenish electrolytes after working out so the body does not become deficient in any of its necessary vitamins. Especially for athletes working out in the morning, it is imperative to come away from a workout feeling ready to function. Drinking coconut water is an easy way to add hydration and electrolytes back into the body post-workout. Coconut water also has plenty of vitamin C, which boost the body's immune system.

Help Muscles, Eat Breakfast
A balanced, healthy postworkout breakfast should be eaten within 30 to 60 minutes of exercise. This is when the body's metabolism is still going strong and nutrients will be digested most swiftly. Combining carbohydrates and protein will keep muscles healthy and strong. Carbohydrates before and after workouts will keep your muscle energy stable. Protein, particularly after a workout, helps mend muscle tissue broken down during your workout.

03/18/2016

What Exercises Gets Rid of Arm Fat Without Bulking Up?

Try as you might, it's not possible to get rid of arm fat exclusively. The concept of spot-reduction is a myth, according to the American Council on Exercise. A combination of aerobic exercise to lose fat all over, including on your arms, and strength training exercises to tone them will help you get slender arms without bulking up.

Get Rid of Fat with Aerobic Exercise
Aerobic exercise can help you lose weight all over, leading to fat loss on your arms. Aim for 150 to 300 minutes of aerobic exercise per week. Select exercises you enjoy doing, and enlist a friend or family member to work out with you for added accountability. When you burn 250 to 500 calories per week through aerobic exercise, you can lose a half to one pound. Cardio exercises like brisk walking or playing outdoors with the kids will help you burn approximately 250 calories per hour. For a greater calorie-burn, do vigorous aerobic exercises, such as cycling, jumping rope, swimming or jogging, to burn around 500 calories per hour.

The Difference between Toning and Bulking
Women especially are often concerned about doing strength training exercises for fear they'll end up with big, bodybuilder muscles. For men and women both, there are differences between exercising for toning and working out to bulk up, finds ACE. When performing strength training exercises, do more repetitions with a lighter weight to tone and less reps with a higher weight to build muscle mass.

Arm-Toning Exercises
As you perform regular aerobic exercise to lose arm fat, you can tone your arms with strength training exercises that target arm muscles. Use hand-held weights, resistance bands or weight machines to perform bicep curls, triceps kickbacks, chest presses and rows. Shoulder presses are also beneficial and target the biceps and shoulder muscles. Stand with your feet about 24 inches apart while holding a dumbbell in each hand. Since you want to tone and not bulk up, use a dumbbell that's light enough to perform 16 to 24 repetitions. Bend your elbows slightly, and hold the dumbbells at shoulder level. Push them up above your head, and then bring them back down slowly to finish one repetition. Perform seated rows using resistance bands to work your arm muscles. Loop the resistance band around the leg of a heavy piece of furniture or have a partner hold onto the middle for you. Sit with your back straight, legs extended in front of you, and arms close to your sides and bent 90 degrees. Keeping your arms in this position, pull the resistance band back with both hands. Pull your arms back as if you're trying to touch your shoulder blades together. Return to the start position to complete one repetition. Aim for 12 to 24 reps.

Healthy Eating for Fat Loss
Your diet also plays a major role in losing fat. To lose weight all over, including your arms, reduce your calorie intake by 250 to 500 per day. Eat five to six small meals consisting of lean sources of protein, fresh fruits and vegetables, whole grains and lowfat dairy. Drink plenty of water throughout the day to keep yourself hydrated and feel full.

03/17/2016

What Does Sprinting Up the Stairs Do for You?

Sprinting up stairs offers a fast and effective way to get and stay in shape. 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. Over 35 percent of adults, and more than one third of children and adolescents in America are obese, according to the Centers for Disease Control and Prevention. Getting to the point of sprinting up stairs will help you avoid this modern-day epidemic. You won't need a gym membership or special equipment, just the desire and ability to run up stairs as fast as you can.

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 published Colorado University study by A. Tremblay compared participants doing either 20 weeks of steady-state aerobic training or 15 weeks of HIIT consisting of 15 sprints for 30 seconds each. The HIIT group, in five weeks less time, lost nine times more body fat and 12 percent more visceral belly fat than the aerobic group. In 2008, E.G.Trapp did a similar 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 Your VO2 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 up stairs 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 up stairs 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.

Enhanced Arm Strength
If your 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. In stair climbing races, depending on the number of flights, sometimes gloves are worn since hands get sweaty, compromising grip on the railings. The railing should be gripped well ahead of your feet in order to pull your body up, as well as around the turns on stairs. If you are tall enough, you can spread your arms out to hold handrails on both sides.

Tips and Warnings
If your heart rate remains elevated in the 180s or above after being stopped for a couple of minutes, or if you feel any dizziness, chest or arm discomfort, it's time to end the workout. You will be sore for a couple of days the first two or three times you do stair sprinting, so do not sprint stairs before an important game or race you're competing in. Start your stair workouts a couple of months before key competitions, then taper for two weeks before your actual competition. If you take a few weeks off stair training, you are going to get sore when you start up again. Limit yourself to stair climbing against gravity on actual stairs to once a week.

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