Stair Exercises For MMA Conditioning And Aerobic Fitness

by Virgil Aponte



Hi there,

Welcome to stair exercises for MMA conditioning and aerobic fitness.

In this part I'll go over actual workouts I've used for aerobic fitness.  You can use these workouts to burn those extra calories for weight loss or to simply improve your aerobic fitness level.

Aerobic Fitness Workouts:

Regular walking (1 or 2 steps at a time)

Round 1:  Warm-up:  Walk up 20 flights at a slow pace (4 to 5 minutes) and then stretch at the top.
Take elevator down or walk down.

Round 2:  Walk up 20 flights at a faster pace (3 minutes 45 seconds).
Take elevator down.

Round 3:  Walk up 20 flights at a faster pace (3 minutes 30 seconds).
Take elevator down.

Round 4:  Walk up 20 flights at a faster pace (3 minutes 15 seconds).
Take elevator down.

Round 5:  Walk up 20 flights at a faster pace (3 minutes).
Take elevator down.

Round 6:  Walk up 20 flights at a faster pace. This is usually my last round at my fastest pace (2 minutes and 30 seconds to 2 minutes and 50 seconds).  Relax and stretch a few minutes.

Note*: Keep in mind that in this workout I've walked each round. It doesn't take much to get a great workout by simply walking up the stairs. Also keep in mind that climbing every 2 steps is very difficult and requires adequate strength. If climbing 2 steps is too difficult it can change your workout into a strength workout.

Regular Walking with Weighted Vest (1or 2 steps at a time)

Perform this workout as you would workout #1 except you'll be using a weighted vest.

Note: Since the goal of this workout is aerobic conditioning make sure to use a weight that will allow you to complete your climbs. In other words use a light enough weight so that the workout doesn't become a strength workout. In my experience a 1-10 lbs is more than enough.

In the next part I'll go over more workouts I've used for myself, athletes, company CEO's, seniors, teachers, secretaries and many more.



Succes with your training and if you have any questions about your own training or the products on this site, feel free to contact me at yara@mmaconditioningreviews.com