Stair climbing burns more calories per minute compared to most physical activities, according to the National Naval Medical Center. Whenever you see stairs, take them. If no stairs are available, go to the gym and use a stair-climbing machine or a stair stepper. Any kind of stair climbing has a positive effect on the body and will cause weight loss--as long as you follow a low-calorie diet. No amount of exercise will produce weight loss if you consume more calories than you burn.
Step 1
Run up and down the stairs for 60 minutes, three to five days per week. According to the American College of Sports Medicine, 60 to 90 minutes of physical activity, three to five days per week may be necessary to achieve weight loss. If you don't have an hour, or you are unable to complete an hour, run in smaller sessions throughout the day--10 minutes six times a day, 20 minutes three times a day or 30 minutes twice a day. Small bouts of exercise are just as effective as one long session.
Step 2
Incorporate interval training into your stair workout. Interval training is alternating between low and high intensity throughout the exercise. Sprint up the stairs and walk back down. Walk up and down the stairs for two minutes, then run up and down the stairs for one minute. Exercising vigorously burns more calories even if it's for a short amount of time, according to the Mayo Clinic.
Step 3
Add resistance by wearing a weighted vest or ankle weights. Resistance strengthens muscles and burns more calories--even after the workout. Only resistance train two to three days per week to avoid injuries. Run up the stairs with resistance but always walk down. According to Dr. Cedric Bryant, chief science officer for the American Council on Exercise, "The impact on knees and feet is three to four times your body weight when running upstairs. However, the pounding on the body going downstairs equals six or seven times one's body weight." If you have weak knees, avoid running and only walk. The impact on knees and feet is relatively low compared to running, according to Bryant.
Step 4
Take the stairs instead of using elevators--especially if you work in high-rise buildings. Walking up stairs at a moderate intensity should burn 5 calories per minute for a 120-lb. person, according to Bryant. You will burn even more calories per minute if you weigh more than 120 lbs. It may take you longer to get to your office, apartment or whatever floor you are trying to reach. However, climbing stairs can prevent diseases such as high blood pressure or heart disease, improve cardiovascular fitness and strengthen and tone the legs muscles, according to the National Naval Medical Center.
References
- The American College of Sports Medicine: Physical Activity & Public Health Guidelines
- National Naval Medical Center: Step To It!
- "New York Times"; Great Workout, Forget the View; Liz Robbins; February 2009
- The Mayo Clinic: Interval training: Can it Boost Your Calorie-burning Power?
- The Mayo Clinic: Knee Pain
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