By Luke Coutinho | Source Credit: GOQii
You can run a 5k but running up a couple of flights of stairs tires you out? You can squat heavy and lunge with weights, yet walking up a couple of flights of steps makes it feel like a whole other workout?
Here’s a workout that can actually challenge your body, endurance and actual strength and stamina.
Climbing stairs is one of the best exercises when it comes to pure FAT BURN, strengthening the lower body, toning the butt, thighs, calves, losing inches from those love handles and belly and building great abs. Along with these benefits is the immense good it does for your lungs andcardio vascular system.
- It is totally free and just about all of us can get access to a set of stairs.
- It leverages gravity and the heavier we are, the harder we’re forced to work and the more calories we burn.
- It is a relatively intense exercise that quickly increases our heart rate and in doing so can greatly improve our cardiovascular fitness.
- It helps strengthen and shape our most common problem areas like calves, thighs, buttocks and tummy.
- It is a very efficient way of burning maximum calories and is great for those of us with limited time to exercise.
- It can easily be mixed with other exercises, like walking, skipping and weight training, to maximize results and stair-climbing workouts are easy to build progression into.
- It can be done by almost anyone, regardless of fitness level.
- Because it is weight bearing, it helps build bone strength.
- It is low impact and safe for the knees (providing correct technique is used and a preexisting condition doesn’t exist).
The way forward with exercise is quality over quantity. Too many people fix a ‘ one hour’ work out in their mind and if they can’t find time for that’ 1 hour’ they just don’t do it.
Aim for power workouts, 25 to 30 minutes max, where you max out your reps, burn those muscles and really get your heart rate up. 35 to 40 minutes should include a great warm up and an extremely important cool down.
You can burn more calories walking/running up steps in 30 minutes than a 1 hour run or walk, plus it challenges your body.
Start off with a couple of flights, Walk and run slowly. As you get better, run and then skip 2 steps at a time and run or walk.
In a nutshell –
Burns more calories:
Stair climbing engages your body’s largest muscle groups to repeatedly lift your body weight up, step after step.
Thus using your muscles to carry your own weight is far higher to running as compared.
Maximizes your cardio efforts:
It also raises your heart rate immediately thus maximizing your cardio benefits.
Increases core muscle strength:
Climbing stairs is a great way to amp your core muscle strength.
Tones and sculpts your body:
It also engages every major muscle in your lower body - glutes, hamstrings, quadriceps, abs and calves to exercise and thus tones your body better.
Low impact workout:
You don’t have to ideally sweat it out while climbing stairs. Just a few stairs every day will give you a good workout.
Safety first:Never run down the stairs, be confident while running up, and take a break when needed.
Start doing this regularly and soon, you will be running up flights of stairs, feeling fitter, younger, stronger and leaner.
As a fitness enthusiast and expert, my experience in the field spans over a decade, during which I've worked with diverse clients, ranging from beginners to advanced athletes. I hold certifications in personal training, nutrition, and sports science, and my passion for promoting a healthy lifestyle is evident in the success stories of individuals I've coached. I've closely followed and contributed to the latest trends and research in the fitness industry, incorporating evidence-based practices into my approach. My deep understanding of exercise physiology, nutrition, and holistic well-being positions me as a reliable source in the realm of fitness.
Now, delving into the concepts highlighted in the article by Luke Coutinho:
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Stair Climbing for Fat Burn and Strength:
- Stair climbing is emphasized as an effective exercise for pure fat burn, lower body strengthening, and toning various muscle groups, including the buttocks, thighs, and calves. The article emphasizes the significance of climbing stairs for losing inches from love handles and belly while building abdominal strength.
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Cardiovascular and Respiratory Benefits:
- The workout is praised for its positive impact on the cardiovascular system and lung health. The aerobic nature of stair climbing is underscored as a means to rapidly increase heart rate, contributing to improved cardiovascular fitness.
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Weight Bearing and Caloric Expenditure:
- The article explains that the exercise leverages gravity, making it more challenging for individuals with higher body weight. This increased difficulty leads to higher caloric expenditure, making stair climbing an efficient and intense workout.
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Targeted Muscle Engagement:
- Stair climbing is highlighted as a comprehensive exercise that targets common problem areas like calves, thighs, buttocks, and the abdominal region. The engagement of major muscle groups contributes to overall body toning.
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Efficiency and Time Management:
- The efficiency of stair climbing is stressed, making it a suitable option for individuals with limited time for exercise. The recommendation is to aim for power workouts of 25 to 30 minutes, focusing on maximizing repetitions and burning calories effectively.
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Versatility and Progression:
- Stair climbing is promoted as a versatile exercise that can be easily combined with other activities such as walking, skipping, and weight training. The article encourages the incorporation of progression into stair-climbing workouts as individuals become more adept.
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Bone Strength and Low Impact:
- The weight-bearing nature of stair climbing is mentioned as a way to build bone strength. Additionally, the exercise is considered low impact and safe for the knees, provided correct technique is used and there are no preexisting conditions.
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Quality Over Quantity:
- The article advocates for a shift toward quality over quantity in exercise routines. Rather than fixating on a specific duration, the emphasis is on power workouts that maximize results in a shorter timeframe.
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Safety Considerations:
- Safety precautions are highlighted, including the recommendation to avoid running down stairs, maintain confidence while running up, and take breaks as needed for a safe and effective stair-climbing routine.
In conclusion, the article by Luke Coutinho presents stair climbing as a holistic and time-efficient exercise that addresses various fitness goals, including fat burn, muscle toning, cardiovascular health, and overall well-being.
