Research shows you burn about 20 times more calories going up stairs than walking on flat ground. Even going down stairs you burn roughly five times more, the muscles being worked to slow the body's descent. That might be all you need to know if you are trying to lose weight.
It is generally advised to aim for at least 30 minutes of stair climbing five days a week in order to efficiently reduce weight. Depending on your pace and degree of fitness, this may equal 500–700 steps each day. Starting out slowly and increasing the amount of stairs climbed gradually is crucial for beginners.
Climbing stairs is one of the best exercises when it comes to pure FAT BURN, strengthening the lower body, toning the butt, thighs, calves, losing inches from those love handles and belly as well as building great abs. Along with these benefits, it is immensely good for your lungs and cardiovascular system.
Aim for a moderate routine of 30 minutes of stair climbing, three days a week. If that's even too much, aim for 15 minutes at a time. If you use a stair climber machine for 30 minutes and you weigh 185 pounds, you can expect to burn about 266 calories, according to Harvard Health Publications.
Daily use of the stair climber can help reduce body weight, strengthen the muscles in the legs and core, and enhance cardiovascular fitness.
Research currently has stair climbing in the No. #1 spot for calories burned beating running, swimming, cycling and walking*. In fact stair climbing burns 23% more calories than running, 250% more than swimming, 63% more than cycling and 400% more than walking at 3.22 km/h.
Climbing stairs can help you lose it effectively. It is not only a good exercise for getting rid of belly fat but also helps tone your butt, thighs, and calves.
When weight loss is the primary goal, counting steps using a pedometer seems to be an effective tool for both children and adults. Depending on your age, gender and current activity levels, if you'd like to lose some extra inches, then 10,000 steps per day is a reasonable target.
Cons of climbing stairs: Although stair climbing has many benefits, it may not be appropriate for everyone. For instance, patients with heart problems or joint disorders should consult a healthcare professional before attempting this exercise since it tends to raise the heartbeat and strain the cardiovascular system.
Research shows you burn about 20 times more calories going up stairs than walking on flat ground. Even going down stairs you burn roughly five times more, the muscles being worked to slow the body's descent. That might be all you need to know if you are trying to lose weight.
The main results of the study demonstrated that climbing stairs is associated with a decreased risk of cardiovascular disease. Up to 20 flights of stairs per day, the greater the number of flights of stairs climbed daily, the greater the impact on reducing risk!
Stair climbers are one of the best fat burning exercises as it focuses on strengthening the lower body, toning the glutes, thighs and calves, and losing inches on the waist.
If you climb stairs instead of jogging, you need to climb about 50 flights of stairs to equal one mile of jogging. Here's how it works: One flight of stairs has about 10-12 steps. Climbing one flight is roughly equal to walking 20 feet (6 meters).
Quick Benefits
Climbing with high speed provides three times better results as compared to running. One hour of stair climbing can burn up to 1000 calories.
Cardiovascular workouts: These can be highly beneficial in slimming your thighs. These include using cardio equipment such as a treadmill, stationary bike, or elliptical trainer. Cardio for at least five days a week for half an hour can help you maintain healthy body weight and make your body slim.
Climbing 50 stair steps daily may reduce the risk of cardiovascular diseases such as stroke, blood clots, and heart attacks by as much as 20%, according to a new study. The study saw these benefits with five flights of stairs a day, comparing them to people who did not climb any stairs daily.
Muscle engagement: Stair climbing engages more muscles, including the glutes, hamstrings, quadriceps, and calves, due to the vertical movement. This can lead to greater muscle development and increased metabolic rate, potentially aiding in weight loss in the long term.
If your main goal is to burn calories and improve cardiovascular endurance, fast, shallow steps are your go-to. The increased pace will elevate your heart rate, helping you to burn more calories in a shorter amount of time.
Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilates and yoga can also help you lose belly fat.