Activity is one of the fundamentals of weight loss. In other words, to lose pounds you have to move. Climbing stairs tones muscle and increases the heart rate. When you walk up stairs, you work multiple muscle groups to get the most out of your exercise routine. Utilizing stairs for exercise is also cost effective. Stairs are one way to exercise without spending a dime. Talk to your doctor before beginning any exercise program, including stair climbing.
Aerobic Exercise
Aerobic, or cardiovascular, exercise increases your heart rate and is the cornerstone of a well-rounded fitness program. When you walk up stairs, you begin to breathe faster and deeper, sending oxygen to the blood. A 2000 study by the University of Ulster found stair climbing was an effective form of cardiovascular exercise and improved the health of those who had been sedentary prior to beginning the program. Even if you do not exercise regularly, taking the stairs every day will improve your fitness level. Performing aerobic exercise by walking up stairs for 30 minutes, three times a week will help burn calories.
Interval Training
Interval training requires you to move fast and then slow down for a short rest period. Vigorous exercise burns calories, but is hard to sustain. Interval training allows you to keep your heart rate up by increasing the intensity of your workout in bursts. Start slow for the first set of stairs to warm up. After climbing for 10 minutes, increase your speed for several flights. You obviously want to be careful when climbing stairs quickly. One disadvantage of using stairs for exercise is the risk of falling. There are several alternatives that give you the benefit of climbing stairs and still incorporate interval training. For example, walk one up one flight of stairs at a slow, but steady pace. Come down and sprint across on the ground for two minutes, then climb the stairs again. You can also utilize exercise equipment that simulates stair climbing. This has all the benefits of walking up the stairs but is safer.
Strength Training
Climbing stairs uses your body weight for resistance to work the large muscle groups in the lower body, including hips, thighs, calves, hamstrings and glutes. You can also make stairs work the upper body, as well. When climbing, move your arms back and forth. Between sets, do push-ups using the steps to change the elevation. Place both hands on one step and straighten your body out to balance on your toes. The move is exactly the same as a standard push-up only you are lowering your body until your nose touches the step.
Cost
Exercise equipment and gym memberships all cost money. Walking up stairs is a low-cost way to work out and something you can incorporate into your everyday activities. Take the stairs instead of the elevator at work or when shopping. For those who avoid exercising because they think they can't afford it, stairs offer a way to stay fit without the breaking the bank. You can create an entire workout routine using stairs that builds muscle and increases your heart rate.
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