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Monday, February 26th
Stair climbing is one of the best exercises for losing weight. It's an aerobic activity, which makes it efficient at burning calories. But stair climbing is also a strength training exercise. Stair climbing involves vertical movement, forcing your body to resist gravity. As a result, you are repeatedly lifting the entire weight of your body, and that takes a lot of strength.
Therefore, you build muscle. And muscle tissue burns more calories than fat tissue. Any exercise that combines aerobic and strength training can burn more calories and lead to more weight loss than either activity alone.
What is a Stair Climber?
A stair climber is a fitness machine that simulates the action of walking up a flight of stairs. It can be a large machine in a gym or a more compact version for home use. Most have a built-in heart monitor and calorie tracker, and you can find many options for price and size. Or you can find a staircase anywhere - indoors or outside. This versatility makes stair climbing an increasingly popular activity.
How Much Weight Will I Be Able To Lose?
Many factors determine how many calories you burn. A few of these you have no control over, such as:
But you do have a great deal of control over:
Unfortunately, weight loss is complex, with many factors playing into the energy equation, including genetics, hormones, and stress. But to keep it simple, if you burn more calories than you eat, you'll lose weight. One pound of weight equates to 3,500 calories. Therefore, if you burn 3,500 calories more than you eat in a month, you should lose about one pound that month.
According to the Harvard Health Review, a 155-pound person will burn 216 calories per half-hour climbing stairs. Therefore, if he climbed stairs for 30 minutes three times a week, he would lose about 10 pounds in a year even if his diet remained the same. If he climbed for 60 minutes four times a week, he would lose 26 pounds in a year without changing his eating habits.
And you'll continue to burn calories long after you complete your workout. Think about your oven. You turn it on, it warms up and creates heat until you turn it off. But when you turn it off, it stays warm for a while. Our bodies are just like that: When we quit working out, we stay warm for a while, burning calories.
But the fundamental goal of losing weight isn't about seeing a number on your scale - it's about being healthy and looking great. And stair climbing is an excellent way to achieve those goals quickly.
Stair Climbing Targets Large Muscle Groups
The creation of new muscle tissue causes much of the calorie-burning superpower of stair climbers. Remember, muscle tissue burns more calories than fat tissue, so you'll be burning more calories in the same amount of time after a few weeks.
Stair climbing involves using more muscles than running or walking on a flat surface, so you'll see results sooner. It targets some of the most important muscle groups in the body:
Stair Climbing Has Many Other Health Benefits
Stair climbers provide a wide range of positive effects on your health. Some of these include:
Stair Climbing Can Benefit Seniors
Stair climbing isn't typically an exercise that comes to mind if you're a senior. But, as we age, we face some complex issues that stair climbing may alleviate.
Everyone ages differently, so be sure to check with your doctor for advice on any exercise, especially if you have arthritis, joint pain or other health issues. Always perform stair climbing in a safe environment.
Stair climbing may benefit seniors because:
How To Get Started
If you haven't exercised in a while, or if stair climbing is new to you, take it slow to avoid injury. Start with only five to seven minutes a day three times a week while your body gets used to it. You can work up to thirty minutes per workout within a few weeks. When you're first starting, it's essential to pay close attention to any hip, knee, back or ankle pain you may experience. You may need to adjust your technique.
Ready to start climbing?
Here are a few more tips for developing a good technique and getting the most out of your workout:
Stair climbing is a great workout, combining both aerobic and strength training. It's one of the best low-impact exercises for losing weight and getting fit. It can be done anywhere - in a gym, at home or anywhere you can find steps. It's also an excellent exercise for healthy seniors: It will protect you from injury in the future by strengthening essential muscles. So, start climbing your way to better health today. You'll be glad you did.
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