1. Slowly climb floors 1–4 (heart rate 90–100 bpm).
2. Return to floor 1. Perform two sets, each consisting of 1–2 repetitions with 2–3 minute intervals.
Interval Stair Climbing
1. Moderately climb floors 1–3 (heart rate 115–120 bpm).
2. Relax and descend to the 1st floor. Repeat 2–3 times with 1–2 minute intervals.
3. 1st–3rd floors (moderate pace) → 3rd–4th floors (slow pace) → 4th–2nd floors (moderate pace) → 2nd–1st floors (slow pace). Perform two sets, each consisting of 1–2 repetitions with 2–3 minute intervals.
Combination Stair Climbing
1. Slowly climb floors 1–5 (heart rate 100–110 bpm). Return to floor 2 at original pace.
2. Moderately climb floors 2–5, then relax while descending to floor 3.
3. Climb floors 3–5 at moderate/slow pace, then descend to floor 1. Repeat 2–3 times with 3–4 minute intervals.
Training Guidelines
1. When starting, choose either steady-pace or interval stair running. After 1–2 months, progress to combination stair running. Follow the principle of gradually increasing intensity from low to high and pace from slow to fast. Avoid excessive strain.
2. Practice on staircases with wide steps and ample lighting. Wear soft, lightweight footwear.
3. Perform 5–6 minutes of warm-up exercises for the waist, knees, and ankles before starting.