Stair exercise provides many benefits to the body that many people overlook. While the activity may seem mediocre, stair exercise provides a wide range of options that you can customize.
Anaerobic and Aerobic Capacity
Stair climbing can be both an anaerobic (without oxygen) or aerobic (with oxygen) exercise, depending on your goals and physical fitness. Beginners often lack the muscular and cardiovascular endurance in stair climbing; therefore, they build up lactate faster and become fatigue, usually after two to three minutes. This mode of exercise would be considered anaerobic. However, after many practices, their body adapts to the exercise and they could endure the activity longer; therefore, the exercise mode becomes more aerobic.
Anywhere, Anytime
Unless you live on a farm in Iowa or the steppes of Mongolia, you can find stairs anywhere you go--from skyscrapers and apartments to parks and malls. Different locations have stairs with different height, length and incline, providing you with a new challenge wherever you go.
Core Training
Because stair exercises require you to maintain your center of gravity and balance (otherwise you would fall), it trains your core to become stronger and more stable. Also, going up requires your core to work differently than going down. Therefore, stair exercise can also be part of your core training workout.
Lower Extremities
In addition to the core, you can build muscular strength and endurance easily in all of your lower extremities--legs, calves, buttocks and all the associated joints. However, stair exercises provides little or no strength development in the upper body.
It's Free!
Who needs an expensive stair-stepping machine? Malls, libraries, office buildings, parks, stadiums and universities have access to stairs in many varieties. Think of a place you know that offers you such activity.
Warning
Whether going up or down, stair exercise places high stress on the knees, ankles and hips, more so than running, cycling or jogging. Also, if one side of your body is more dominant than the other, you may develop muscle and movement imbalances, which can cause uneven wear and tear on your joints. Performing proper warm-ups, cool-downs and recovery exercises can help reduce such problems.
References
- Abdominal Training; Paul Chek; 2001
- Athletic Development: The Art and Science of Functional Sports Conditioning; Vern Gambetta; 2006
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