While there is no single type of exercise that is “the best” for everyone or for all health goals, running up stairs has many benefits for health. Depending on an individual’s health condition and suitability for incline training, running up the stairs can be “the best” type of exercise for burning calories, losing weight, shaping muscles and building endurance.
General Benefits
Running up stairs is a good form of cardio exercise and is best for those who want a convenient and cost-effective way to obtain exercise. You can use the stairs in your home or outdoors stairs to challenge your cardiovascular capacity and improve your lower body strength. Running up stairs also challenges the body to burn more calories than running on flat surfaces at the same speed, thus helping you to reach weight-loss goals.
Additional Advantages
One specific way in which running up stairs can be the “best” exercise is that it can train lower body muscles to improve overall running. A 2000 study from "Medicine and Science in Sports and Exercise" found that people who ran on an incline improved the power of their stride and stance in almost all the lower body muscle groups. Consistent stairs training can enhance performance to help you improve race times and run quality.
Stairs and Interval Training
A 2007 study from "Medicine and Science in Sports and Exercise concluded found that interval training that combined quick bursts of activity like a fast run up a flight of stairs with moderate recovery improved aerobic capacity. Incorporate stairs training into part of your overall fitness plans. Training on stairs can be included into intervals or circuits for improved cardiovascular benefits.
Warning
While running up stairs has many benefits, it may not be the best form of exercise for everyone. People with impaired vision or joint injuries may not be good candidates for stairs training. Consult your physician before engaging in unfamiliar exercise.
References
- "Medicine and Science in Sports and Exercise"; An Integrated Biomechanical Analysis of High-Speed Incline and Level Treadmill Running; S.C. Swanson, et al.; 2000
- "Medicine and Science in Sports and Exercise"; Aerobic High-Intensity Intervals Improve VO2max More than Moderate Training; J. Helgerud, et al., 2007
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