To lose weight and stay in shape, you may think of grueling workouts. As a result of the availability of more straightforward and convenient alternatives, what is one activity you avoid doing? The elevator or escalator is always available in the building, so the best option is to walk up and down the stairs. As a result of a sedentary lifestyle, it has become imperative to be physically active.
To get a high-intensity workout without leaving your house, you need some stairs and the will to get up and down them. So, how do calories burned climbing stairs?
Climbing Stairs Benefits
There are various health benefits to recommending stair climbing to patients, including those listed below. It’s an excellent cardiovascular workout that also strengthens your thighs and core. The following are a few advantages of stair climbing:
Enhances cardiovascular and pulmonary health.
Climbing the stairs is suitable for your lungs and heart and a great way to burn calories. This is because it is an aerobic activity. You’ll be able to take in more oxygen because it strengthens your lungs. Additionally, it improves your heart health and aids in the pumping of large volumes of blood. Your organs and muscles work more efficiently due to the increased oxygenation provided by your lungs.
Enhances the muscles of the abdomen and back.
To avoid falling down the stairs, you must always keep your footing in place at all times. In addition, you must ensure that you are using your legs correctly. Stair climbing is suitable for your core because it challenges balance and coordination. Injury risk is significantly reduced when your core muscles are more developed. In addition, the better your posture is, the less likely you are to experience lower back pain.
Improved hamstrings and quadriceps strength.
The calves are the muscles you use when jumping, walking, and running. You also use these muscles to keep your balance when you’re standing. To reap the benefits of stair climbing, you must contract these muscles every time you take a step. Keeping up this routine is a great way to tone your calves.
The glutes are responsible for moving your thighs and hips, which get stronger when you climb stairs regularly. When you sit, run, or walk, your hamstrings help you bend your knees. Quadriceps femoris muscles also aid in standing after sitting, running, or walking. As a result, you’ll be able to engage in these kinds of activities.
Bone health is improved.
It would be best if you also did this exercise because of its benefits on your bones. As a result, it reduces the likelihood of developing osteoporosis. In addition, bone mass is better preserved as you age when you engage in this activity, which increases bone mass.
Calories burned climbing stairs
You’re curious about how many calories are burned climbing stairs—climbing a flight of stairs burns anywhere from two to five calories per minute. So for every seven flights of stairs you climb, you burn 83 calories.
Two hundred thirty-five calories will be burned if you climb the stairs for 30 minutes. The amount of calories you burn depends on the intensity of your workout and your body weight. In addition, the number of calories you burn increases as you climb faster.
Climbing stairs for weight loss
If you follow the instructions in this guide, you can use this exercise for weight loss. To begin, remember that the more time you spend exercising, the more calories you’ll expend. You’ll get similar results if you push yourself harder by ratcheting the intensity.
For those who have never done this type of exercise, it is best not to go over your body’s limits. As a result, it raises the risk of burnout or an accident. Stair climbing for 5-7 minutes three times a week is a good starting point. If this is too much for you, you can shorten the workout to 3-5 minutes. After that, the intensity can gradually increase as long as you are comfortable. The goal is to climb the stairs at least three to four times a week for at least 20 to 30 minutes.
Stair climbing can be made even more beneficial by incorporating the exercises listed below:
1. Skater steps
You’ll need to look at the stairs for this stair climbing exercise. First, do not let your right foot go past the second step’s corner. Next, cross your left leg over the fourth step and place it on the other side.
Continue in this manner until you reach a set of stairs. One group will be completed if you return the way you came. You must perform at least two locations for this exercise to be effective. Swinging your arms in opposite directions will help you burn more calories.
2. Stair lunge
The stair lunge is another effective stair climbing exercise. The right leg should be moved back until it is on a step while facing the stairs. Begin bending your knees as soon as you take your first inhalation. Your knees should not go lower than your toes. Inhale, exhale, stand back up, and go back to your original position. To reap the benefits of stair lunges, perform at least ten repetitions on each leg.
3. Stair push-up
Place your arms on a step for this stair climbing exercise. Ensure that your body is fully extended into the plank position. You’re in the correct position if you can feel your core muscles. While inhaling, lower your body until your chest almost touches the steps.
Continue by exhaling and returning to the starting position. Maintain a straight line from your wrists to your shoulders at all times. Maintain a neutral spine and neck by not allowing your hips to drop.
Keep your feet shoulder distance apart while looking down the stairwell. Place your right foot on the step as you tighten your core. When attempting this stair climbing exercise, your back must remain straight.
Breathe out and place your left foot on the same step as you did with your weight on the right foot. Next, breathe in and keep your right foot where it was before. You can do the same thing with your left foot as well. Step-ups are most effective when performed ten times on each leg.
5. Varied pace step climbing
Step climbing is an excellent alternative to stair climbing if you’re looking for a less strenuous workout with more variety. Additionally, you can use it as a pre-workout routine. It would help if you began by running up a flight of stairs, keeping your shoulders back, and looking straight ahead. When you reach the top of the stairwell, take a deep breath and slowly make your way back down. At least three sets are required for this exercise to be effective.
This is a great way to burn calories and get your heart rate up and your lungs and muscles working hard. This exercise has numerous advantages, including better bone, heart, and lung health. Strengthening of the muscles in the lower body and the core. Put this exercise on your list of things to do if you want to stay in shape and be healthy.