In winter, when it’s cold outside, or in the fall when it’s dirty a simple but 100% working method as will keep fit and train your heart. This method is walking up the stairs.
First of all you should begin with stretching your joints. Then, if you live in an apartment building, in the morning you can take a supplement to slow down catabolism (muscle breakdown), and then go out to the porch and begin to walk up the stairs for 40 minutes, on average, get 10 laps (ascent and descent). In this case it is very important to monitor heart rate while walking up the stairs (especially when getting up).
Your pulse should be in the region of 65% -80% of the maximum, to control it is appropriate to use the wireless pulse belts, which sends heart rate readings on a mobile phone or a special watch.
Running or walking up the stairs ?!
Someone will say that it’s too easy to go I get better mileage couple of times back and forth and all. This view is mistaken. To obtain a positive effect you need to spend at least 20 minutes on the stairs, and, believe me, after walking on the stairs for 40 minutes and you will sweat and load your muscles necessary enough.
Advices for overweight people: For a person that weights 120+ kg and aspire to lose fat, jogging is a very traumatic occupation, knee joints can be ruined once and for ever, and walking up the stairs does not give such harmful stress on the joints as running, and compared with normal walking it offer higher intensity that allows you to receive proper training from such a result.
It is a fact that many competing bodybuilders use the walking up the stairs exercise as primary cardio.
For women, the exercise would be also useful, because develop legs muscles and buttocks, making them aesthetically beautiful and slim.
Body Muscle Workout Guide 