Tag Archives: infographics

infographics freshman 15

How to avoid The Freshman 15

Freshman 15, First year Fatties, Fresher Spread, or Fresher Five. Whatever you want to call it it’s a statistical fact that the first year at college have a tendency of making it’s mark on your waistline. Even though the 15 lbs of weight gain is somewhat of a myth and the real number is closer to 3, the fact still remains; if you don’t pay attention your health might deteriorate during your freshman year.

I got this nice piece of infographics from thebestcolleges.org which have some good points on how to avoid gaining weight while at college. Of course the tips are also applicable if you’re not in college.

infographics freshman 15

How to avoid gaining weight during your freshman year

8 ways to climb stairs

8 ways to climb stairs – The ultimate collection of stair climbing exercises

In celebration of the new Nano Workouts tagline – Always the stairs, I assembled a collection of some more spicy ways to climb stairs. There are plenty of ways to climb stairs and if I left any out then please share them in the comments section at the end of the post.

8 ways to climb stairs

The ultimate guide to climbing stairs

Maybe the most cardio intense way you can climb a stair is to run it. Try to keep your legs high and maintain a high pace. An alternative way of you have long legs is to take several steps at a time.

This is a rather time consuming way to climb stairs but quite a pulse raiser. Keep your feet parallel feet and jump one or several steps at a time. There are several ways to jump up stairs but one thing they have in common is that you need to be careful so you don’t fall and get hurt.

Calf raises
A you are walking up the stairs, place your feet on the edge of each step and push yourself up with your calves.

Crouched walk
Try to maintain a continuous low center of gravity and crouch down as you are climbing the stairs. This on work well both when for up and down.

Long steps
Try to take as long steps as you possibly can. It’s quite straining on your thighs when you have to lift yourself up from a low position.

Move up and down stairs sideways by crossing one leg in front of the other and altering which leg is in front. This method also targets the muscles on the outside of your legs.

Monkey crawl
We’ve all been kids once and then we loved running up and down stairs on all four. Now that we are a bit older it just seem stupid, but if you are in the privacy of your home and have a stair available then why not give it a go. The really advanced version is to also climb down the stairs on all four, but be careful you don’t get hurt.

Walk to toes
This is one of my favourites because it comes very natural and is also discreet, so you can do it in public. Tense your calves and make sure you are only moving up and down stairs without letting your heel touch the ground.

Office chair leg stretchers – get flexible while at work

illustration how to stretch legs while sitting down
Situation: Sitting down, while at work
Stretches: Legs

Sit on the edge of the chair and lean forward and grab hold of your left foot with your righ hand. Without arching your back, bring your belly towards your thighs. You should feel the tension on the back of your left leg. Keep the stretch for about 10 seconds and repeat a couple of times before switching leg.