MOVEMENT GUIDE / SAFE STAIRS
Stair climb
Climb steadily for 30–90 seconds and walk down carefully; repeat with full control.
Target muscles
Heart, lungs and working leg muscles
Setup
Choose a safe route or adjust the machine, begin with 5–8 easy minutes, and pick an effort that matches your experience.
Perform the move
Climb steadily for 30–90 seconds and walk down carefully; repeat with full control. Ease down for about five minutes. Record duration and effort; increase one variable at a time and allow recovery between hard sessions.
Why use it?
Accumulate sustainable aerobic work and support weekly activity. A conversational pace can fit around harder strength or sport sessions.
Common mistake
Racing down stairs when fatigued.
Alternative
Low step-up
Use the setup, movement, common mistake and easier option above. A selected external demonstration for this exact variation has not been added yet.
Exercise within a comfortable range. Stop if a movement causes pain.
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