| How to Exercise Using Your Stairs Posted: 14 Jun 2021 05:00 PM PDT Sure, you can get a great workout with complicated (and expensive) exercise machines, but why not try using something as simple as a staircase? You don't even have to leave your home to use them, and there are a ton of different exercises you can do on stairs. This article lists several stair-based cardio and strength training exercises, so read on and then hit the stairs for a great workout! [Edit]Everyday activities - Take the stairs more often as you go through your daily routine. Stairs are a great form of exercise because they're something you already use regularly. That said, look for little ways to take the stairs even more often. For example, at home, make multiple trips to bring items upstairs or downstairs so you get more exercise—and not just because you keep forgetting to take things with you![1]
- Also find ways to use stairs more often when you're away from home: take the stairs to your office instead of the elevator, or park higher up in the parking garage so you have more stairs to climb on your way out.
- Exercise is exercise, whether it's a structured routine or an unstructured "lifestyle activity" like walking up the stairs. Studies have shown that lifestyle activities can be as beneficial to your health as aerobic exercise routines.
[Edit]Walking or jogging - Go up and down the stairs for 5-10 minutes at a time. It's no joke—walking up the stairs can be a serious workout! While a long stretch of stairs, such as at a sports stadium or office building, is great for this, your home staircase is more than suitable. Simply walk or jog the stairs for 5-10 minutes, or as long as you can manage. Take a 5 minute break and do a little walking, stretching, or strength training, then hit the stairs again for 5-10 minutes. Do it all again one more time if you wish.[2]
- Power-walking or jogging up the stairs will get your heart pumping and elevate your breathing rate—which makes it the kind of moderate intensity aerobic exercise that health experts recommend you do for at least 150 minutes each week.
[Edit]Long strides - Walk up the stairs briskly, covering 2 or more stairs with each step. Walking up stairs is a great workout, but you can make it more challenging! Try lengthening your stride and skipping as many stairs as you safely and comfortably can with each step. Long strides work your leg muscles more than just walking on the stairs—especially the muscles in the back of your legs.[3]
- Walk down the steps normally, then take long strides back up the stairs. Repeat this for around 5-10 minutes if you can manage it, take a short break, and then do another 5-10 minutes if you can.
- You may be able to cover 4 stairs with each step if you have long legs, but don't be surprised if you're in the 2-3 step range.
[Edit]Sprints - Step up to more intense cardio if you're able to do stair sprints. This one's pretty straightforward: run up the stairs as fast as you can, walk briskly (or jog) back down, then run back up again. Keep going up as fast as you can for as long as you can—this may only be for 1-2 minutes or even less. Stay loose during a 1-2 minute break and then do 1 or 2 more sets of sprints.[4]
- Sprinting up the stairs really gets your heart pumping. Keep in mind that this can be dangerous if you're not yet in shape for such an intense workout. Use caution and increase your speed gradually—you don't want to risk either a cardiac episode or an injury due to a fall.[5]
- To help keep your pace, pump your arms back and forth. This helps keep you going and works your body harder.
- Avoid taking the stairs two at a time while doing stair sprints unless you feel really comfortable and safe doing so. Also, avoid this exercise if you have knee problems.
[Edit]Hops and jumps - Hop up step by step with one or both feet—but be careful. Hopping or jumping up stairs is a plyometric exercise that also gets your heart pumping as a great form of cardio. Start by facing the stairs with your feet on the floor or bottom step. Bend your knees slightly and push yourself off the ground so that you land cleanly and safely on the next step up. Continue this all the way up the flight of stairs.[6]
- Stair jumping is a great workout, but there's a definite risk of slipping and falling if you don't have great balance and aren't in good physical condition.
- Don't do this exercise if you have shallow steps. Your whole foot needs to be able to land flat on each stair tread and not hang off the edge.
- Some people do one-leg hops for an even more intense workout, but keep in mind that the risk factor is even higher.
[Edit]Interval training - Mix and match several stair-based cardio exercises in a single session. Doing one stair-based cardio exercise for 10, 20, or even 30 minutes may get physically tiring or just plain boring, so don't be afraid to mix things up by creating your own interval training routine. The simplest form of interval training involves alternating between going up and down the steps at moderate pace and at your fastest pace, each for about 1-2 minutes at a time. But feel free to piece together your own interval training program with a variety of stair-based exercises.[7]
- Do a 5 minute warmup, such as by slowly walking up and down the stairs, and finish with a 5 minute cool-down. Sprinkle in 1-2 minute rest periods during your session as well.
- Here's a sample interval session after your warmup: do 5 minutes of jogging up the stairs, 1 minute of sprints, and 5 more minutes of jogging, then rest for 2 minutes. Also add in stair jumps and hops between the intervals to really get your heart pumping. Then walk for 1-2 minutes and repeat the routine.
- Stair lunges are a great strength training exercise for your legs and glutes. Start your lunges by standing at the bottom of the stairs. Step your right foot up 2 or 3 stairs, making sure to stretch but not overstrain your leg muscles. Focus on pulling yourself up the stairs using your right leg—if you're doing it correctly, you'll really feel it in your thigh muscles! Bring your left leg up to meet your right leg on the step. Start with your left foot for the next lunge and keep alternating.[8]
- Aim for 10 lunges per side or do as many as you can.
- Stair lunges can be hard on your knees. If forward lunges cause you knee discomfort, try doing reverse (or backward) lunges going down the stairs.[9]
[Edit]Side steps - Target your inner and outer thighs with this complement to lunges. Start by standing at the bottom step with the right side of your body pointed towards the stairs. Take a side step up to the first stair with your right leg, then bring your left leg up beside your right. Repeat this until you get to the top of the stairs, then walk down and do it again, this time leading with your left leg.[10]
- Don't do this exercise if the stair treads aren't deep enough to fit both of your feet side-by-side.
- Try alternating sets of forward lunges, backward lunges, and side lunges. You'll definitely feel the burn!
[Edit]Calf raises - Tone your calves by lifting up on your toes at the edge of the step. Calf raises really make your calves pop by targeting your gastrocnemius muscles. Here's how to do them:[11]
- Start by standing with both feet on the edge of the bottom step. Only about the front 1/4 to 1/3 of each foot should be on the step; your heels should be hanging off the edge.
- Rise up on your toes as high as you can. Keep your back, legs, and feet straight, and don't allow yourself to lean forward or backwards.
- Hold the calf raise for 5-10 seconds, then lower back down and repeat 10-20 times. Take a 1-2 minute break and do a second set if desired.
- Keep at least one hand on the banister or handrail if balance is a concern.
- Try doing this on one leg for an even more effective exercise, but only if you have handrails on both sides to support your balance.
[Edit]Push-ups - Work your arms, chest, and core with incline and decline push-ups. Push-ups are a terrific strength training exercise, and using the stairs takes them up another notch! Try doing 2-3 sets of 10-20 repetitions of both incline and decline push-ups with the following technique:[12]
- Face the stairs and place your hands on the first step (for a greater challenge) or second step (for an easier push-up). Keep your arms straight without locking your elbows and extend your legs straight behind you.
- While keeping your hands shoulder-width apart, slowly bend your elbows so that your upper body and face slowly lower down towards the step.
- Lower down until your nose is almost touching the step. Pause in this position for at least 1 second, then slowly push yourself back up to the starting position.
- When you're done with a set of incline push-ups, do a set of decline push-ups by placing your feet on the bottom or second step and your hands on the floor at ground level.
- Health professionals recommend that you do about 150 minutes of cardio activities every week. Stair exercises, especially stair running or jogging, are great cardiovascular exercise that count towards your 150 minutes.[13]
- In addition to cardiovascular exercises, also include at least 2 sessions of strength training per week. During each 20+ minute session, aim to work every major muscle group. Many of the stair exercises described here, such as lunges, stair jumps, push-ups, and calf raises, qualify as strength-training exercises.[14]
- Although the stairs are great to use for exercise, alternate with other forms of exercise to avoid stressing your knees and other joints too much.[15]
- Doing stair exercises can be difficult and physically demanding. Allow your body, muscles and joints to rest in between stair workouts.
- Don't be completely inactive on rest days—do something restorative and relaxing, like gentle yoga or a leisurely walk or bike ride.
[Edit]Related wikiHows [Edit]References [Edit]Quick Summary |
| How to Get Peonies to Bloom Posted: 14 Jun 2021 09:00 AM PDT Peonies are easy-to-grow plants with big, exuberant blooms that make a gorgeous addition to any garden. While these hardy plants can live for decades, they need proper care in order to produce their famous blossoms. To get your peonies to bloom, make sure they're planted in an appropriate area and take care not to over-fertilize them. You can also cut and store peony buds and get them to bloom in a vase long after the blooming season is over! [Edit]Getting Peonies to Bloom on the Plant - Plant your peonies where they'll get 4-6 hours of direct sun. Peonies need plenty of light in order to bloom. Make sure your peonies are planted in a sunny part of the garden where they'll be in direct sunlight for at least 4-6 hours during the day.[1]
- If you live in a hot climate (e.g., in the southern U.S.), make sure your peonies get a little shade during the late afternoon.[2]
- Make sure your peonies are planted no more than deep. Peonies are picky about how deeply they're planted. Put them in the ground a little too deep, and you may end up with a plant that has gorgeous foliage and no flowers. Take care to plant your peonies no more than beneath the soil.[3]
- You may find it helpful to use a hand trowel with depth markers on it.
- If your peony is planted too deeply and refuses to bloom, you may need to replant it. Take care not to damage the root ball when you dig up the plant. It may take a year or 2 for your peony to start blooming after you transplant it.[4]
- Avoid giving the peonies too much fertilizer. While most plants benefit from nutrient-rich soil, overdoing the fertilizer can cause your peonies to put all their energy into growing leaves instead of blossoms. This is especially true of nitrogen-heavy fertilizer.[5] If you have poor soil, wait until early summer to add fertilizer, after the peonies have already bloomed.[6]
- Bone meal, compost, and manure are good fertilizer options for peonies.[7]
- Fertilize your peonies no more than once every few years, and only if they look undernourished (e.g., yellowish or spindly).
- Use caution when removing foliage from the plant. Peony plants have an easier time surviving the winter if you cut down their foliage before the weather gets cold.[8] However, doing it too early (e.g., in July or August) can result in your peonies blooming poorly the next year.[9] Don't cut back your peonies until the early fall.
- Deadhead any wilted flowers to promote more blooms. As your peony blossoms begin to wilt, cut off the dead flowers with a pair of sharp shears. Cut down to the nearest strong leaf on the stem so that the empty stem doesn't stick out of the bush.[10]
- Deadheading will not only make your plant look more attractive, but will encourage the peony to put its energy into making more flowers instead of growing seeds.[11]
- If you want to cut live blooms from the plant, take care not to cut too many buds and leaves from the stem. Leave at least 2 sets of leaves behind so that the branch won't die.[12]
- Treat and prevent any pests or diseases. Insect pests, fungal infections, and other diseases can stunt your peonies and attack the flowers.[13] While you can treat your plants with insecticides and anti-fungal treatments, the best way to protect your peonies is to prevent these pests from taking hold in the first place.[14]
- To prevent fungal infections, disinfect your garden tools between uses and make sure your peonies are planted in well-draining soil.
- Keep your garden clean and weed-free to discourage harmful insects. You can also try introducing beneficial bugs into your garden to keep the pests under control, such as ladybugs and praying mantis.
- Give your peonies a few years to bloom after planting them. Part of the trick to getting peonies to bloom is simply giving them enough time! After starting from seed, it takes 4 to 5 years for a peony plant to reach maturity. Depending on how young your plants are, you may need to wait a few seasons before you see results.[15]
- If you've recently moved or divided a peony plant, it will need some time to re-establish itself and start blooming again. This process can take up to 2-3 years.
- Extend the blooming season by planting multiple types of peonies. Most peonies only bloom for a short time—typically, about a week. However, different peony varieties bloom at different times of the spring and summer. This means that you can keep your garden alive with colorful blooms longer by choosing several different plants that blossom in succession.[16]
- When selecting peony plants, check the labels to find out when they typically bloom. Try to get a variety of plants that are advertised as early, mid-season, and late bloomers.
- A few examples of early blooming peonies include fernleaf, dwarf, and Claire de Lune peonies.
- Some mid-season types include Itoh peonies and some types of Chinese peonies (such as the Clown peony and the Bride's Dream peony).
- Most Chinese peonies, including the Dinner Plate variety and the Nippon Beauty peony, are late bloomers.
[Edit]Encouraging Cut Peonies to Bloom - Cut the peony buds while they are closed and soft to the touch. If stored properly, cut peonies can last a surprisingly long time, allowing you to create lovely bouquets long after the blooming season is over. To get the most out of your cut peonies, cut them when the buds are rounded, slightly colored, and soft, like a marshmallow.[17]
- You can also cut blooms that are already open, but you'll have to use them right away.
- If you cut peonies while they are still buds, they can last in a vase for up to 10 days.
- Remove the leaves from the stem. Once you cut the peonies, strip the leaves off the stem. This will help prevent water loss from the flowers.[18]
- Additionally, removing the leaves will help prevent the stems from getting moldy when you put the buds in water. If any leaves are still in place when you put them in a vase, make sure they stay above the water line.
- You can either pull the leaves off by hand or snip them off with sharp scissors or shears.
- Wrap the cut peonies in plastic wrap to seal in moisture. Once the stems are stripped, carefully wrap the cut flowers in plastic wrap. Make sure you wrap the entire plant, from the cut bottom of the stem to the top of the bud. This will help prevent the cut peonies from drying out.[19]
- Make sure to seal both ends of the wrap tightly.
- As an alternative to plastic wrap, you can place the cut flowers in a plastic bag with a dry paper towel. Or, if you have enough upright space in your fridge, you can store them in water in a clean vase.[20]
- Check the flowers daily and throw away any that become moldy.
- Store the buds horizontally in the fridge for up to 3 months. Once the peonies are wrapped, lay them down on a shelf in your fridge. Storing them horizontally will help keep the moisture inside the stem and bud, and will also help you get the most use out of your space.[21]
- Don't store cut peonies in a fridge with apples or other fruit. The ethylene gas that the fruit produces will cause your buds to wilt and prevent them from blooming.[22]
- Clip the stems diagonally under running water when you're ready to use them. Before putting the peonies in a vase, cut the stems to re-open them and help the plants absorb more water.[23] Cut the stems under running water to prevent air bubbles from forming, since this can make it harder for the stems to absorb water in the vase.[24]
- Cut the stems at a 45° angle instead of straight across. This will maximize the surface area at the bottom of the stem so that the flower can absorb water more efficiently.
- Place the peonies in a bucket of water in a warm room until they're open. After cutting the stems, place the peonies in a vase or bucket filled with room-temperature or slightly warm water.[25] Depending on how tight they are, the buds will probably open within 12 to 24 hours.
- If you need the buds to open faster, place the vase or bucket in a warm room. For example, if you put the peonies in an area that's at least , they may open in as little as 2-3 hours.
- Peonies grow best in plant hardiness zones 3 to 8. If you're not sure whether peonies will grow well in your area, ask at a local garden center or nursery.
[Edit]References [Edit]Quick Summary |
| How to Make One Ingredient Banana Ice Cream Posted: 14 Jun 2021 01:00 AM PDT If you're craving a bowl of ice cream but you want to skip the unhealthy parts, this one-ingredient banana ice cream is for you. Simple to make and easy to modify, this recipe can be whipped up in just a few minutes. Try adding different flavors and toppings to delight your friends and family with a healthy treat for dessert. [Edit]Classic - You can't go wrong with the basics! Freeze 1 banana for around 2 hours, then chop it up into pieces. Blend the pieces until the banana looks gooey and smooth. You might have to scrape down your blender a few times, so keep an eye on it![1]
- After that, simply pour your banana ice cream into a bowl and dig in.
[Edit]Peanut butter - Add a shot of healthy protein to your ice cream. When you throw your bananas in the blender, drop a spoonful (or two) of peanut butter in as well. The creamy flavors blend together perfectly for a rich, delicious dessert.[2]
- If you want a bit of texture in your ice cream, try crunchy peanut butter!
[Edit]Nutella - Bananas, chocolate, and hazelnuts can't be beat. After you throw your frozen bananas into the blender, add 2 spoonfuls of Nutella in there too. Blend the mixture together for a yummy mix of flavors that could win anyone over.[3]
- For extra sweet goodness, top your ice cream off with some whipped cream.
[Edit]Cinnamon - Try a low-calorie flavor booster to stick with healthy options. Before you blend your bananas, add 1 to 2 tsp (5 to 10 g) of cinnamon in, too. Mix your ingredients together for a healthy way to spice up your ice cream.[4]
- Adding cinnamon is virtually calorie-free.
[Edit]Cocoa powder - Serve this ice cream to the chocoholics in your life. Chop up your frozen banana, then sprinkle 1 tbsp (17 g) of cocoa powder in with the pieces. Blend the mixture together until your ice cream turns super chocolatey, then serve![5]
- This is another option that doesn't add many calories at all.
- Sweeten your ice cream naturally with some raw honey. Drizzle a spoonful or two over your frozen bananas, then blend your mixture together. If you absolutely love honey, you could even drizzle a little bit on top, too![6]
[Edit]Almonds - Give your ice cream a crunch with some nuts. Pour a handful of almonds in with your frozen bananas, then blend them up. The almonds will crush up into small pieces so they're easy to eat (and even easier to enjoy).[7]
- If almonds aren't your thing, try cashews or walnuts instead.
[Edit]Shredded coconut - Add some fruity flavor to the top of your ice cream. Once your bananas are blended, pour them into a bowl. Grab a cheese grater and shred some coconut over the top of your ice cream before you dig in.[8]
- If you love the flavor of coconut and want your ice cream a little creamier, add a splash of coconut milk into the blender before you blend your bananas.
[Edit]Chocolate chips - Give your ice cream a sweet addition. When your bananas are blended, pour them into a bowl and grab a spoon. Sprinkle a handful of chocolate chips on top for a delicious treat in every bite.[9]
- If you don't want the crunch, skip the chips and add chocolate sauce on top instead.
[Edit]Granola - Banana ice cream for breakfast, anyone? When your bananas are blended, sprinkle on a handful of plain granola. Grab a bite of crunchy banana goodness in every spoonful.[10]
- Mix in some chopped strawberries or a handful of blueberries for the ultimate breakfast meal.
[Edit]Vanilla wafer cookies - Make your ice cream feel more like banana pudding. Blend up your bananas and pour them into a serving bowl. Add 3 to 4 vanilla wafer cookies on top, then use your spoon to crush them up before digging in.[11]
- You could also crunch up a few waffle cones and sprinkle them over your bowl for a crunchy treat.
- Banana ice cream melts pretty quickly, so eat fast!
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