Fitness

Is Stair Climbing the Exercise for You?

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You can run a 10k but running up a couple of flights of stairs tires you out?  You can squat heavy and lunge with weights, yet walking up a couple of flights of steps makes it feel like a whole other workout?

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Walking or running up stairs is one of the most optimum exercises when it comes to pure FAT BURN, losing inches from love handles and your tummy, building great abs, toning the butt, calves and thighs and strengthening the lower body. Along with these benefits, it is the boundless good it does for your heart and lungs.

·   Climbing stairs costs zero donero and pretty much all of us have access to a set of stairs. It leverages gravity and the heavier we are, the more we’re forced to work and the more calories we are sure to burn.

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·   It is a relatively intense exercise that quickly increases our heart rate and in doing so can greatly improve our cardiovascular fitness.

·   It helps strengthen and shape our most common problem areas like calves, thighs, buttocks and tummy.

·   It is a very efficient way of burning maximum calories and is great for those of us with limited time to exercise.

·   It can easily be mixed with other exercises, like walking, skipping and weight training, to maximize results and stair climbing workouts are easy to build progression into.

·   It can be done by almost anyone, regardless of fitness level.

·   Because it is weight bearing, it helps build bone strength.

·   It is low impact and safe for the knees (providing correct technique is used and a preexisting condition doesn’t exist).

Aim for power workouts, 25 to 30 mins max, where you max out your reps, burn those muscles and really get your heart rate up. 35 to 40 minutes should include a great warm up and an extremely important cool down.

You can burn more calories walking/running up steps in 30 mins than a 1 hour run or walk, plus it challenges your body.

Start off with a couple of flights, Walk and run slowly. As you get better, run and then skip 2 steps at a time and run or walk.

While stair climbing offers a variety of health benefits, the vigorous activity may be unsafe for people with heart conditions, as well as for those with knee, hip or ankle problems. Discuss stair climbing with your doctor in advance of any activity and lower your risk for injury by using the railing for balance. Use extreme caution when traveling downward, as your knees and ankles are subjected to stress that equals at least six times your normal body weight, according to the New York Times.com.

 

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