Stair climbing differs from stair stepping in that it is performed on actual stairs instead of a machine, and it uses your whole body weight instead of lightening the load with hydraulic supports. It can be a very effective workout if you have stairs at your disposal, and requires no additional skills or training. If you enjoy it enough to stick to it, it could be the perfect exercise for you.
Cardio
Stair climbing is primarily a cardiovascular exercise. Think about it --- the last time you had to trudge up several flights of stairs, you probably got winded. That's the point of cardiovascular exercise --- to get your heart pumping and you body using oxygen, and stair climbing achieves this nicely. It's a weight-bearing exercise, so it burns more calories than cycling or swimming at a comparable pace because you have to lift your entire body from one step to the next with every single step. Stair climbing does not allow for coasting or gliding, so there's no cheating. You can even get an interval workout on the stairs by running up at a sprint, then jogging back down for your recovery. A study published in 2005 in the "British Journal of Sports Medicine" found that a regular stair-climbing routine increased efficiency of oxygen use and lowered levels of "bad" LDL cholesterol within eight weeks.
Strength
You can also tweak your stair-climbing workout to make it more of a strength-training workout. Each step works your quads and glutes, but you can make it more intense by slowing down and taking multiple stairs at a time. Climbing stairs two at a time uses similar body mechanics to a lunge, which can lift your butt and tone your thighs. You can even wear a weighted vest to make it a bit harder. Taking the stairs three at a time turns it into a plyometric workout because you are forced to leap with every step. Not only does this strengthen the muscles involved, but it also increases your explosive power. Use multiple-stair techniques only on the way up --- coming down two or three steps at a time is very likely to result in injury.
Convenience
Stair climbing loses to stair stepping in terms of convenience. You can put a stepping machine almost anywhere, but not everyone has access to long flights of stairs. If you live in an apartment building, you can use the stairwell or the fire escape. You can even use the stairs in a regular two-story home, but ranch-home dwellers are out of luck. Look around your town for long public staircases, frequently found in front of libraries, courthouses and city halls, or head to a school and climb the bleachers at the football field. If all else fails, purchase a step aerobics riser for a similar experience.
Safety
If you have knee, hip or lower back issues, stair climbing may not be for you. Climbing stairs puts a heavy load on your joints while they're operating --- it may be OK for a flight or two of normal stair use, but making a workout of it increases the strain dramatically. Start slowly until you know how your body reacts to the intensity of aerobic climbing, and increase your intensity gradually. If you are new to exercise or have a cardiovascular condition, consult your doctor before beginning a stair-climbing routine.
Member Comments