The high-intensity exercise trains the entire body and helps keep us fit in the long run. These are the benefits of Mountain Climbers.
If you’re afraid that doing Mountain Climbers means you’ll actually have to climb a mountain, you can rest assured: It’s a highly effective exercise that targets various muscle groups and is very beneficial for overall fitness. Here are the effects you can expect when you regularly incorporate Mountain Climbers into your workout routine.
These are the benefits of Mountain Climbers
1. Strong core:
Mountain Climbers, also known as Running Planks, are an intense exercise for our core, including the abdominal muscles and lower back muscles. To stabilize ourselves in the position, we need to activate these muscles and maintain stability throughout the exercise.
2. Good heart health:
Mountain Climbers are an optimal cardio exercise, meaning they train our cardiovascular system. The high speed elevates our heart rate, which strengthens and protects our heart in the long term.
3. Strong shoulders + arms:
The exercise not only trains the core muscles but also our arms and shoulders—after all, they support us in the plank position in which we perform Mountain Climbers. Regular practice leads to strong shoulders and arms.
4. Improved overall fitness:
Although Mountain Climbers are a low-impact exercise—meaning we’re not jumping or running fast—they challenge our endurance significantly. Regular or even daily practice in our workout routine promotes overall fitness and may contribute to a longer and healthier life.
Instructions and tips: How to do Mountain Climbers
- It’s best to practice Running Planks only when warmed up. A few Jumping Jacks or a short jog in place prepare your body well for the exercise.
- Start in a plank position on the floor, with hands under shoulders and body in a straight line.
- Be sure not to fully extend the elbows to protect the joints and activate the triceps more effectively. Keep your feet hip-width apart, gaze forward down to maintain a natural neck position.
- Alternate pulling each knee toward your chest and return, placing the foot back beside the other. Initially, choose a moderate pace that you can gradually increase.
- For beginners starting regular workouts, begin with 20 seconds of slower Mountain Climbers. For those more fit, double the time and increase the tempo as desired—or train in intervals.
