Compared to running and walking, climbing stairs can help you lose weight by burning many more calories. Whether you simply want to stay fit or lose weight, such physical activities can make a big difference on a daily basis. A sedentary lifestyle increases the risk of obesity, diabetes and heart disease. Regular exercise is necessary, but many people find it difficult to choose an activity and make time for it. So a great alternative is to use the stairs instead of the elevator or escalator. Here is some useful information and exercises that can help you achieve better results without having to visit a gym.
How can climbing stairs help you lose weight?
Before you begin your stair climbing workout and weight loss journey, you may be wondering how quickly you will see results. The answer to this question depends on several factors. Overweight people who don't exercise at all are likely to see the most dramatic results from a vigorous new workout, and perhaps even more than a fewLose kilos within a week. In general, climbing stairs to lose weight is best combined with exercise. In addition, a healthy diet also contributes to this. You can expect weight loss within two to four weeks.
While joining a gym has many benefits, you can get your dose of high-intensity exercise in a more affordable way. All you need is a staircase in your premises. Most exercises and sports require equipment, be it a tennis racket or running shoes. Although all of these activities may not seem like your thing, there is one type of exercise that is very beneficial and requires very little from you - climbing stairs. In fact, there are several reasons why doctors and healthcare professionals recommend this type of activity for weight loss. It's a great workout that improves cardiovascular health and builds thigh and core strength. Below are some benefits.
Strengthen your leg, buttocks and core muscles by climbing stairs
When climbing stairs, you must be careful to maintain your balance at all times. At the same time, you need to focus on using your legs properly. The advantage of climbing stairs is that you train your core muscles. Strengthening your core muscles will significantly reduce your risk of injury. This also reduces the chances of getting lower back pain as climbing stairs also improves posture.
Additionally, it can give you stronger calves, glutes, hamstrings, and quadriceps. The calves are the muscles you use for jumping, walking, and running. You also use these muscles to maintain your balance when you stand. The advantage of climbing stairs in this case is that these muscles have to contract when you take a step. Continuing this activity will give your calves a great workout.
The glute muscles' job is to move your thighs and hips, which becomes stronger as you get into the habit of climbing stairs. The hamstrings are essential for sitting, running, and walking because they help bend the knees. Similarly, the quadriceps help you stand up after sitting, running, and walking. In other words, all of these muscles help straighten the knee, allowing you to perform these types of activities.
How climbing stairs to lose weight can also help your lungs, heart and bones
Another benefit of this intense activity is that it is an excellent workout that improves the function of the lungs and heart. The reason for this is that this exercise falls under the category of aerobic fitness. Because this makes the lungs stronger, it also allows you to breathe in larger amounts of oxygen. At the same time, climbing stairs also promotes heart health and helps pump large amounts of blood. Because of the increase in oxygen through your lungs, other organs and muscles work more efficiently than usual.
Another reason why you should indulge in this activity is its positive impact on your bones. The intensive movement of the ankles reduces the risk of developing osteoporosis. In addition, this type of training also increases bone mass, which is beneficial for the body with increasingAge very advantageouscan be and protects against bone diseases.
Is calorie burning faster when climbing stairs?
The question that most likely concerns you most is how many calories are burned while climbing stairs? When you climb a flight of stairs, you burn about two to five calories. If you climb seven stairs, you will lose an average of 83 calories. Climbing the steps for 30 minutes should allow you to burn about 235 calories. However, the main factors that determine how many calories you lose are exercise intensity and your own body weight. As you climb faster, the number of calories burned also increases.
Additionally, you can use this exercise to lose weight as long as you follow the instructions in this post. The first thing to keep in mind is that you even moreBurn calories, the more time you spend on this activity. If you push yourself hard by increasing the intensity, you will notice similar effects. However, if you are new to this type of training, it would be better not to push your body to its limits. The reason for this is of course the increased risk of injury.
It's best to start with 5-7 minutes of climbing stairs at least three days a week. If you feel this is a challenge, you can reduce the duration of the exercise to 3-5 minutes. Once you are comfortable with this intensity, you can gradually increase the duration. The goal is to do at least 20-30 minutes of stair climbing three to four days each week.
Examples of exercises with climbing stairs to lose weight
Compared to running and walking, climbing stairs burns many more calories. It engages all abdominal muscles, stimulates all organs there, activates the spine and reduces the risk of knee, leg and bone injuries. Plus, this is an activity that you can do at any time of the year and under any conditions. But you can also increase the benefits of climbing stairs by combining the exercises listed below with this physical workout.
3 training exercises with stairs
- Do lunges on the stairs– For this stair climbing exercise, you need to look at the flight of stairs. Keep your right foot close to the corner of the second step. Next, place your left leg on the other side of the fourth step. Follow this all the way until you climb a set of stairs. If you go down the way you came, it counts as one sentence. You must complete at least 2 sets for this exercise to be effective. To increase the number of calories burned, you should swing both arms.
- Another variant of lunges with climbing stairs– Another exercise that works well when climbing stairs to lose weight is the stair lunge. With your back facing the stairs, you should move your right leg back until it is on a step. As you inhale, begin to bend your knees. Make sure your knees don't go as low as your toes. As you exhale, you should stand up and return to the original position. Do at least ten repetitions on both legs to experience the benefits of stair lunges.
- Do push-ups on the stairs– For this exercise you need to place your arms on a step. Then stretch your body until it comes into the plank position. If you feel your core muscles, you are in the correct pose. As you inhale, you should begin to lower your body until your chest almost touches the stairs. The next step is to exhale and return your body to its original position. Just make sure your hands and shoulders are in the same line. Don't let your hips sink or change the position of your back or neck.
Climb steps correctly when climbing stairs to lose weight
As you do this, make sure you are facing the stairs while keeping your feet shoulder distance apart. As you tighten your core, place your right foot on the step and keep your back straight. Keep your weight on your right foot before exhaling and placing your left foot on the same step. Inhale and keep your right foot in the previous position. Do the same with your left foot. You should do this at least ten times (both legs).
So if you're looking for a slightly less intense stair climbing exercise at a varying pace, stair climbing is the way to go. Not only is it less intense, but you can also use this as a warm-up. However, you should start by running up a flight of stairs while looking straight ahead and keeping your shoulders back. When you are at the top of the stairs, you should pause and slowly walk down the stairs. This counts as a single set and you must complete at least 3-5 sets for this to be effective.
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