Stair climbing is a cardiovascular workout that is easy to incorporate into your daily activities. You can opt to take the stairs instead of elevators or escalators, develop a routine around climbing stairs or use a stair-stepping machine. Whichever method you choose, climbing stairs is physical activity that uses more calories per minute than jogging, according to the study "A Workplace Intervention to Promote Stair Climbing: Greater Effects in the Overweight," reported by "Obesity" magazine. Consult your health practitioner before embarking on a new workout routine.
Heart Rate
In order to check your heart rate, you will need to wear a heart monitor device. Some stair climbing machines have one included. Ideally, your heart rate should remain fairly steady, between 90 and 150 beats per minute. If you become "winded" or out of breath, consult your doctor, as this may be an indication of asthma, allergies or another condition.
Versitility
Stair climbing is easy to integrate into your home or work routine, states "Obesity" magazine. If you are using stair climbing as an aerobic exercise, be sure to continue for at least 15 minutes. Fifteen minutes of climbing stairs at a brisk pace will offer many of the same benefits as 30 minutes running on flat ground, but with less impact.
Goals
The Mayo Clinic recommends that most healthy adults get at least 30 minutes of physical activity each day. "If you want to lose weight, maintain weight loss or meet specific fitness goals, you may need to increase your activity even more," according to the Mayo Clinic. The Mayo Clinic reports that a 160 lb. person will burn 657 calories per hour of stair climbing; a 200 lb. person would burn 819 calories, and a 240 lb. person would use 981 calories.
Beneifts
Climbing stairs will firm your butt, strengthen your legs and trim your stomach. With practice, your aerobic capacity will increase and your heart, lungs and blood vessels will become stronger. Stair climbing and stepping machines have become popular as home gym equipment, however it can be more exciting to climb to the top of a skyscraper, or climb steps in a stadium. It is a versatile workout that you can do alone or with family and friends.
Tips
If possible, do a warm-up before climbing stairs that includes quadriceps and calf stretches and a few flights of stairs at a slow pace. Taking steps with your hands on railings or swinging them from side to side will burn extra calories. Keep a good posture while taking stairs. Wear appropriate exercise shoes so you don't slip and be sure to keep hydrated.
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