When you want to lose weight, you need to burn more calories than you consume. This is often referred to as "calories in versus calories out." Stair climbing is a form of exercise that burns calories. The key to losing weight is to make slow and steady progress.
Identification
Stair climbing is a type of cardiovascular exercise performed in a repetitive motion. Multiple muscles and joints get activated during a workout, causing a calorie-burning effect. In addition, it can also reduce the risk for osteoporosis. Weight-bearing exercise, such as running, skipping rope and stair climbing can build strong bones and help slow down bone mineral loss.
Types
Stair climbing is performed on a stair climber machine or on actual steps. A stair climber has a small, revolving stair case that moves continuously once you turn it on. It also has handrails for grasping so you can maintain your balance. If you work out on a set of steps, simply run up and down for the duration of your workout. You can also step up and down on one single step. Either form of stair climbing effectively burns calories, but you need to exercise at a moderate to high intensity level.
Time Frame
To lose weight, the American College of Sports Medicine recommends 60 to 90 minutes of exercise, five days a week. A 200-lb. person burns 1,225 calories by doing 90 minutes of stair climbing. This would cause over 2 lbs. of weight loss a week if you exercise every day. If 90-minute workouts sound extreme, work out in smaller intervals throughout the day to accumulate the total recommended time.
Interval Training
Interval training involves alternating intensity levels between high and low throughout an entire workout. Not only does this increase caloric expenditure, but it also boosts your metabolism even when you are not exercising. To do interval training, start your workouts by stepping at a low intensity for about five minutes. Increase your pace to about 75 to 80 percent of your maximum effort and remain at this level for 30 seconds. Reduce your intensity to about 50 percent maximum effort for 60 seconds and repeat this pattern for the rest of your workout.
Considerations
When it comes to calories, you can boost your deficit by not eating as much. In fact, if you were to decrease your daily intake by 500 calories, you could lose an additional pound a week according to the National Institutes of Health. Choose foods that are high in nutrients and low in empty calories like lean meats, fruits, vegetables, whole grains, low-fat dairy, beans and fish. Eating healthy will also give you adequate energy levels during your workouts.
Benefits
Stair climbing comes with additional benefits other than weight loss, such as improved muscular endurance and higher aerobic capacity. If you increase your aerobic capacity, you will have more lung power to exercise longer. This in turn will allow you to burn more calories during your workouts and it will also positively affect your physical abilities. For example, if you have to walk up ten flights of stairs to get to an appointment, it will be less strenuous.
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