Studies show that stair climbing is effective for achieving health benefits like burning extra calories and boosting your health and confidence. Find other benefits of stair climbing and the techniques to start safe and effectively, in the article below.
Regular physical activity is important for leading a healthier life. This is true because a moving and agile body helps fight vulnerabilities to diseases and suffering. Stair climbing can be as effective as any other aerobic exercise. Researchers claim that incorporating two minutes of stair climbing in between serious workout sessions can help achieve the similar health benefits.
Stair Climbing Machines vs. Actual Stair Climbing
Stair climbing machines are not regarded as effective as the actual climbing of stairs. This arises because machines are designed to perform a particular leg stroke with a set pattern of motions. On the other hand, actual stair climbing can help your legs to pound and workout more.
How should you Stair Climb on a Machine?
Experts claim that stair climbing machines can help achieve effective results if they are done in the right way. For example, one should always place each foot flat on the platform and should not lean forward while climbing. Avoiding the use of side railings can also exercise the legs and hip better. One could only profit by moving or pumping the arms while climbing on the machine.
Benefits of Stair Climbing
The benefits of stair climbing are listed here below:
- It requires no specific equipment to climb.
- Stair climbing is effective for cross training in between workouts.
- 30 minutes of stair climbing can be incorporated anytime during the day.
- Stair climbing programs help develop stair climbing as a healthy habit in people.
- Studies show that the risks of mortality are reduced for people who climbed 55 flights per week.
- One’s aerobic capacity increases which is indicative of a healthier and effective heart, lungs and blood vessels.
- Reduces weight. Studies prove that 2 flights of stairs climbed per day can cause 2.7 kg of weight loss per year.
- Reduces the cholesterol levels and maintains a good level of it in the body.
- It can reduce the risk of osteoarthritis that primarily affects the knees and the hip.
- Boosts your attitude, mood and confidence.
- Increases your stamina and energy to perform activities.
- Helps you lead an active and independent life by strengthening your muscle and heart capacities.
- Helps tone the muscles.
- Puts less pressure on the joints than running or jogging on concrete surfaces would do.
Guidelines for Stair Climbing
Stair climbing may sound easy but it is certainly not. Moreover, you can derive health benefits from climbing stairs only when you use the right technique to climb. For example, experts recommend that you should not take the support of the railings situated on the sides of the stairs. This will put a pressure on the body to support itself.
Next, you should not bend forward while climbing as it can strain your lower back. Maintaining a straight posture and attitude, therefore, is very important for climbing stairs. In addition, grasping for support can lead to wrist or elbow strain or injury.
The frequency, intensity and time are also very important for taking stair climbing as a serious aerobic exercise. Ensure that you start slowly and steadily and increase the intensity and time to 30 minutes at a very advanced stage.
What is the Ideal Way to Start Stair Climbing?
Any aerobic exercise should be started very slowly and gradually. The ideal form of any exercise or stair climbing should take care of the following:
- 5-15 minutes of warm up exercises are absolutely essential for starting any workout session
- Start climbing with gradual slow steps.
- You can alternate between quicker and low step routines and slower and deep step routines.
- Finally, relax and cool yourself down.
Control the intensity of your exercise and do not over-exert yourself in your first and initial attempt. Set a goal for yourself like increasing the pace by one flight of stairs per week.
Safety tips for Stair Climbing
Safety and effective climbing should be your goal for stair climbing. The following safety tips can help you start an effective stair climbing regime:
- Keep people informed about stair climbing whether at office or home.
- Always carry water or fluids with you.
- Be aware of your knee alignment as it can cause a knee or ankle sprain.
- Inspect the stairs before climbing them as an exercise.
- Watch out for opening doors at the end of the stairway.
Stair climbing can be fun and effective if you learn to do it with patience and safety. Do not be hasty about achieving the results. Be sincere and practice stair climbing like any other habit you cannot get rid off.
Stair climbing is an excellent exercise to burn calories. Stair climbing alone can burn nearly 500 calories every hour. This also depends upon weight. If you increase the speed and start running the stairs, you would burn around 1000 calories every hour. This is equivalent to running almost 6.5 minute smile. Not only this, you can replace stair climbing with hill climbing during your running program. Besides taking care of the above mentioned tips, one should start the stair climbing with a warm up session. Always remain hydrated. Don’t forget to wear well-fitted shoes which will provide you support. Similarly, at the end of the stair climbing session always cool down. Follow a systematic breathing to derive maximum benefit out of the fitness regime.