Since a very long time, heavy lifters have believed that cardio will reverse their muscle gains. Thankfully, that type of bro-science is now largely ignored—particularly amongst those who have lofty goals like body recomposition. But what type of cardio is the best for your training programme? Most people would say running on a treadmill.

While the treadmill sure is one of the most efficient workout machines when it comes to weight loss, there is one more highly snubbed machine that can still give you the best results-The Stair Climber

Why You Should Add the Stair Climber to Your Workout Routine?

This cardio machine can give you a full body exercise, without the joint pounding that comes with running. Available in many big-box gyms, the humble stair climber is a fantastic calorie-burning tool that will help you stay lean while also boosting your capacity for strength and resistance training. It delivers an intense workout that challenges your body in ways other forms of cardio simply can't.

A Calorie-Burning Powerhouse

The stair climber is one of the most effective ways to burn calories in a short amount of time. A 180-pound person can torch around 400 calories in just 30 minutes of fast-paced stair climbing. That is more than you’d burn jogging and significantly more than walking. This makes it a fantastic tool for anyone looking to shed fat, maintain a calorie deficit, or highlight their muscle definition.

Boosts Endurance And Work Capacity

Beyond calorie burn, the stair climber also enhances your aerobic capacity (VO2 max)—a measure of how efficiently your body uses oxygen during exercise. A higher VO2 max means you can work harder for longer, which is beneficial for both cardio and weightlifting.

Even runners can benefit from this machine, as it allows them to improve their cardiovascular fitness while reducing joint strain from high-impact pavement pounding.

Strengthens Your Legs

While exercising on this machine won't replace leg day, the stair climber does work your quads, hamstrings, glutes, and calves—helping to build muscular endurance and some strength. Every step you take requires hip and knee extension, similar to a step-up exercise, adding significant volume to your lower-body training.

It is also a weight-bearing activity, which is great for bone health. Over time, this can help prevent fractures and osteoporosis. Want to take things up a notch? Try using a weight vest to turn your stair climber workout into a resistance session.

How To Add Stair Climber To Your Routine

Not sure how often you should use it? A good starting point is two 30-minute sessions per week at a moderate intensity. If you lift weights, you can also add 6-8 minutes of stair climbing after your strength workouts for an extra calorie burn without overdoing it.

If you're feeling sore or fatigued even with proper rest, that’s your cue to scale back. As a general rule, if you lift for three hours a week, keep your stair climbing (or any cardio) to no more than 90 minutes total to avoid burning too many calories and limiting muscle growth.

One thing to avoid? Unnatural movements. You might see people climbing laterally or adding resistance bands between their ankles, but this isn’t the safest or most effective way to use the machine. Stick to a natural stride for the best results.

Kareena Kapoor Khan, and whatever she does, is always making headlines. Even at the age of 44, she is an epitome of fitness. Out of her duties, she ensures to devote time to fitness, through various workout forms, including yoga.

Her Yoga instructor, Anushka Parwani, revealed in a recent interview with ETimes that Kareena in fact was her first ever student. She had always focused on fitness over weight loss.

Anushka Parwani is a celebrity trainer, who has trained Alia Bhatt and Deepika Padukone. In the interview, she shared insights from Kareena's routine and how her dedication to yoga keeps her fit!

What has helped Kareena is how she has been able to understand her body and its need and thus she compliments those needs with yoga. Her instructor also revealed that Kareena never desired to lose weight, but to maintain her overall fitness, including adjusting her waist size.

"Kareena is the most aware of her body. I know this because I have been with her...she was my first-ever student, not just the first actor I worked with. There is so much to learn form her because she is so aware. She has always loved yoga, and she understands her body as well. So, we know when to push a little and alter the workout or when to do variations and just do breathwork. Right now, we are very balanced. It is also about pausing. With experience and age comes pausing; she knows when to pause," shared her instructor.

Her instructor also revealed that the actor does a lot of mixes of animal flows, and strength, as well as cardiovascular-based workouts.

However, reveals her instructor, her true best friend to fitness has been yoga. This is also because Yoga offers a sustainable and holistic solution. It also combines fat-burning, muscle toning, and core strengthening benefits. Furthermore, yoga also helps one calm there mind.

Here are 6 yoga asanas that can help you stay fit and keep your waistline in check like Kareena Kapoor khan.

Here's for you to try out:

Trikonasana (Triangle Pose)

Benefits: Strengthens legs, stretches the spine and waist, improves digestion.

Steps:

• Stand with your feet 3–4 feet apart.
• Turn your right foot out 90°, and left foot slightly in.
• Extend your arms out at shoulder height, palms facing down.
• Inhale, then exhale and bend to the right, placing your right hand on your shin, ankle, or floor.
• Stretch your left arm toward the ceiling, in line with your shoulders.
• Look up at your left hand. Hold, then repeat on the other side.

Naukasana (Boat Pose)

Benefits: Tones abs, improves balance, strengthens core and hip flexors.

Steps:

• Sit on the floor with legs extended and arms by your sides.
• Lean back slightly and lift your legs off the floor, keeping them straight.
• Raise your arms forward, parallel to the floor.
• Your body should form a "V" shape.
• Hold the pose, keeping your back straight and core engaged.
• Breathe steadily, then release gently.

Ardha Matsyendrasana (Half Spinal Twist Pose)

Benefits: Improves spinal flexibility, aids digestion, massages internal organs.

Steps:

• Sit with legs stretched out.
• Bend your right knee and place your right foot outside your left thigh.
• Fold your left leg, placing the left foot beside the right hip.
• Inhale, raise your left arm; exhale and twist to the right, placing your left elbow on the outside of the right knee.
• Place your right hand behind your back for support.
• Look over your right shoulder. Hold, then repeat on the other side.

Parivrtta Utkatasana (Revolved Chair Pose)

Benefits: Strengthens thighs and glutes, improves balanceand detoxification.

Steps:

• Stand with feet together, arms by your side.
• Inhale, raise arms overhead; exhale and bend knees to sit into a chair pose.
• Bring palms together at your chest (Namaste).
• Twist your torso to the right, bringing your left elbow outside your right knee.
• Keep knees aligned and spine long.
• Hold, then return to center and repeat on the other side.

Bhujangasana (Cobra Pose)

Benefits: Strengthens back muscles, opens chest, relieves stress.

Steps:

• Lie face down with legs extended, tops of feet flat on the mat.
• Place hands under your shoulders, elbows close to the body.
• Inhale, gently lift your chest off the floor using your back muscles.
• Keep elbows slightly bent and shoulders away from ears.
• Hold while breathing steadily, then slowly lower down.

Vasisthasana (Side Plank Pose)

Benefits: Strengthens arms, core, and legs; improves balance.

Steps:

• Start in a plank position.
• Shift your weight to your right hand and outer edge of the right foot.
• Stack your left foot on top of your right.
• Raise your left arm straight up toward the sky.
• Keep your body in a straight line, core engaged.
• Hold, then return to plank and switch sides.

Yoga is an adaptable exercise that has poses and asanas to accommodate people according to their needs. Not everyone can perform the exercises at the same level as an experienced yoga practitioner. There are standing, flowing as well as sitting poses, these ranges allow people with all kinds of abilities to practice yoga, whether they have mobility issue, or motor control issues etc.

When it comes to conditions like heart issues, high blood pressure and blood sugar issues, people have to be very cautious. While controlling food helps them improve their health, without exercise it is not easy to do so. If you are also struggling with these issues but are unsure of what exercises you must do, try yoga. There are many poses that can help you build your health and live a healthier life like Vajrasana pose. It is a simple sitting pose that not only improves high blood pressure, but also reduces back pain, increases focus etc.

What is Vajrasana Pose?

In Vajrasana, when you kneel and sit back, it gently takes some of the pressure off your knees. This position is often used when you're doing breathing exercises to calm your mind or when you're meditating to feel more peaceful inside. People who follow Ayurvedic medicine, an old Indian system of health, believe that sitting in this way helps your body become as strong and stable as a diamond. It's about finding strength in being still and focusing your energy.

Here’s how to do it

• Begin by kneeling down on the floor. Consider placing a yoga mat underneath for added comfort to your knees and shins.
• Bring your knees and ankles together so they are touching. Point your feet straight back behind you, in line with your legs. The soles of your feet should face upward, and your big toes should touch gently.
• Exhale slowly as you gently lower your buttocks down to rest on your heels. Your thighs will naturally rest on top of your calves in this position.
• Place your hands on the tops of your thighs. Gently adjust your pelvis by rocking slightly backward and forward until you find a comfortable and balanced seated position.
• As you inhale and exhale slowly, focus on straightening your spine. Imagine a gentle lift from the base of your spine to the crown of your head, helping you sit tall. Gently press your tailbone slightly towards the floor.
• Straighten your head so you are looking directly forward, with your chin parallel to the floor. Rest your hands on your thighs with your palms facing down, keeping your arms relaxed. Breathe gently and evenly in this pose.

When Should You Avoid Doing Vajrasana

Before you start doing any yoga exercises, it's a good idea to talk to your doctor. They can tell you how yoga might affect your current health and suggest ways to do it safely so you don't have any problems. Here are some reasons why you should avoid doing this pose.

• If you have recently undergone surgery on your knees.
• If you have a condition that affects your spinal cord, particularly in the lower vertebrae (lower back)
• If you have intestinal ulcers, a hernia, or any other intestinal problems such as an ulcer or hernia
• If you are pregnant, it's important to speak with your doctor before attempting Vajrasana.

One of the biggest benefits of yoga is its effectiveness to relieve stress and help you focus on your current self of well-being. While you may think yoga needs to be done in a certain place at a certain dedicated time, most yoga poses do not need extra bells and whistles. All you need is the right yoga pose. One such yoga pose that you can do anywhere and anytime is Padmasana. It may look similar to sitting cross-legged, but there are slight differences between them.

Also known as the Lotus pose, it is a pose that symbolises peace and resilience. While you can definitely practice this at home, if you have a comfortable work chair you can practice this a well. While it may be a bit difficult to sustain this pose, you will notice many differences in your body after a while of doing it.

Benefits of Padmasana

Regular practice of Padmasana offers several physical benefits. It provides a beneficial stretch to the muscles of the thighs, calves, ankles, and hips. Additionally, it can help in correcting minor irregularities in the spinal alignment and positively affect the pelvic region and the lower abdomen.

Beyond the physical stretch, Padmasana offers therapeutic advantages. By encouraging an erect spine it helps to correct posture. It also enhances flexibility in the lower extremities, specifically stretching the ankle and knee joints. Furthermore, it can improve blood circulation in the abdominal area and may be helpful in managing menstrual discomfort and sciatica issues.

What Else Does It Help You With?

Beyond the physical stretch, Padmasana offers therapeutic advantages. By encouraging an erect spine, it helps to correct posture. It also enhances flexibility in the lower extremities, specifically stretching the ankle and knee joints. Furthermore, it can improve blood circulation in the abdominal area and may be helpful in managing menstrual discomfort and sciatica issues.

The practice of Padmasana involves several muscle groups working together. These include the hip abductors, flexors, and medial rotators in the hips. The pose also engages the muscles around the knees and elbows, as well as the ankle plantar flexors in the ankles.

How to Do Padmasana

1. Gently bend your right leg at the knee. Carefully fold it inwards and place your right heel on top of your left thigh. The sole of your right foot should be facing upwards.
2. Now, bend your left leg at the knee and fold it. Bring your left heel on top of your right thigh, aiming to cross your ankles. Ideally, your heels should be positioned as closely together as is comfortable.
3. Try to gently press both of your knees down towards the ground as much as feels natural and safe.
4. Maintain an upright posture with your head, neck, and torso aligned in a straight line. Gently draw your abdomen inwards to support your spine.
5. Place your left hand below your navel, with the palm facing upwards. Rest your right hand on top of your left hand, also with the palm facing upwards. Allow your shoulders and hands to relax.
6. Remain in this pose, focusing on your natural breath or gently directing your gaze towards a chosen point.
7. Gently release your hand position, allowing them to rest comfortably on your knees or thighs.
8. Slowly and carefully lift the leg that is on top with the support of your hands and place it back down on the mat. Then, gently unfold your other leg.
9. Finally, slowly straighten both of your legs back to the initial stretched-out position.