One of the exercise methods that brings many health benefits and is currently chosen by many people is climbing stairs. In fact, stair climbing exercises also help us lose weight effectively, improve physical strength, increase resistance, prevent diseases, especially very good for the cardiovascular system, improve the quality of life, and prolong life.
1. What are the Benefits of Eating Squid?
- Burns Excess Fat: Climbing stairs is a form of exercise that helps burn excess fat and increase muscle mass in the legs, thighs, hips, and tighten the abdominal muscles. On average, a person can burn 500 calories by running stairs for 30 minutes. The amount of fat burned depends on the intensity and duration of the exercise. If you climb stairs slowly, you will burn fewer calories, and conversely, if you climb quickly, you will burn calories faster. Walking up stairs is a high-intensity exercise that consumes calories and burns excess fat very effectively.
- Weight Loss: To effectively lose weight, in addition to limiting high-calorie foods, one must engage in physical activities to burn calories. Specifically, to lose about 500 grams of weight, a calorie deficit of 3,500 is needed. Effective weight loss can be seen within the first two to four weeks when exercising for 30 minutes daily. Effective weight loss from climbing stairs is also evident in scientific studies on the natural reduction of belly fat, where climbing stairs for 10 minutes can burn an average of 100 calories, equivalent to walking for 20 minutes.
- Reduces Stress: Climbing stairs helps relieve stress, especially for office workers who sit in front of a computer for long periods. Climbing stairs for 5 to 10 minutes can help reduce stress, recharge energy, improve mental alertness, and enhance work quality and efficiency. It also helps the body burn calories and limits the accumulation of excess fat when sitting for too long.
Increases Longevity: A study in the US showed that your lifespan increases by 15 seconds for every floor climbed. Climbing stairs for 20 minutes daily can add 3 years to your life. - Increases Bone Density: Climbing stairs helps increase bone density and develop the musculoskeletal system, as the body is constantly moving when we have the habit of climbing stairs daily.
Good for Cardiovascular Health: Like other physical exercises, climbing stairs for weight loss also improves and benefits coronary artery disease, myocardial infarction, and stroke (especially, climbing stairs for 10 minutes a day can reduce the risk of stroke by 30%).
2. How to Climb Stairs for Effective Weight Loss
Climbing stairs for 15 minutes regularly each day is an ideal habit. Start with a warm-up by climbing up and down the stairs for 2 minutes, then gradually increase the pace for the next 5 minutes. Rest for 1 minute, then climb the stairs quickly for 5 minutes, and in the last 2 minutes, slow down to bring the body temperature back to normal.
2.1. Warm-Up Before Climbing Stairs
Warming up is very important in all sports, and climbing stairs is no exception. Simple exercises like rotating the shoulder, wrist, leg, hip, and knee joints will help stretch the muscles and prevent injuries during exercise. To climb stairs without fatigue and achieve high weight loss efficiency, we should warm up thoroughly.
2.2. Speed and Posture When Climbing Stairs
The speed and posture when climbing stairs will differ from walking on flat ground due to the incline of the stairs. The body's center of gravity will shift to the steps, and the body will lean slightly forward to maintain balance. The spine should be straight, with the chest pushed forward. Start with a slow, moderate speed and gradually increase the intensity. Avoid increasing the intensity by more than 10%, especially avoid taking multiple steps at once or skipping the warm-up phase, which can put pressure on the knees and lead to joint degeneration.
Climbing stairs too quickly can lead to falls, so climb at a safe, moderate pace. Additionally, try to maintain a steady breathing rhythm. If your breathing becomes erratic, take a short break before continuing.
Although descending stairs burns fewer calories than climbing, it still offers specific benefits such as muscle relaxation and improving functional fitness, particularly through eccentric contractions of the quadriceps.
Start with simple goals and gradually increase the workout volume each week, combining with other exercises like hopping, push-ups to enhance weight loss and muscle gain in areas like the buttocks and calves.
After climbing stairs, perform some stretching exercises to avoid feeling sore in the abdomen, legs, and thighs, or hang yourself to stretch the spine for a very refreshing feeling
3. Resting When Climbing Stairs
Always maintain balance and avoid overexertion, prioritizing safety first because climbing stairs can lead to falls.
Use a heart rate monitor and always keep your heart rate within a safe range, as each person's endurance varies.
Stop climbing stairs immediately if you feel dizzy, or have muscle pain, dyspnea, or abdominal discomfort.
End each set with a short rest period to bring your heart rate back to around 100 beats per minute.
4. Safety Tips for Climbing Stairs for Weight Loss
Stair climbing exercises for weight loss are generally simple and safe for us, but there are also risks involved. Therefore, keep the following points in mind when climbing stairs to ensure effective and safe weight loss:
- When climbing stairs, the body loses a lot of water through sweat, so bring water to replenish during breaks.
- When starting the stair climbing exercise, consult a personal trainer or have a trainer monitor your progress to achieve the desired weight loss goal.
- If you are at risk of cardiovascular diseases such as high blood pressure or a fast heart rate, it is advised not to climb stairs as it can be dangerous. Staircases are often deserted, making it difficult to call for help. In this case, you should opt for regular aerobic exercises or walking.
- Choose sweat-absorbing, flexible, and comfortable sportswear to stay cool and dry while climbing stairs.
- Shoes are also essential for effective stair climbing, protecting the feet and reducing the risk of ankle injuries. Shoes with good foot cushioning will reduce the body's pressure on the feet.
- The environment also affects the enthusiasm and interest in the workout. Choose well-lit and ventilated staircases, and preferably areas with people around for safety and to call for help in case of injury or when needed.
5. Common Questions When Climbing Stairs for Weight Loss
5.1. How many calories does climbing stairs burn?
Climbing stairs burns more calories than running. The number of calories burned depends on body weight and the duration of stair climbing. On average, the calories burned per minute are as follows:
- Walking slowly upstairs burns 5 calories per minute.
- Walking quickly upstairs burns 9 calories per minute.
- Running upstairs burns 11 calories per minute.
5.2. Will climbing stairs make my calves bigger?
Women often worry that climbing stairs for weight loss will make their calves bigger, but in reality, climbing stairs will tone and firm the calf muscles, making them look slightly bigger but not significantly. The most noticeable benefit is a fuller figure and a slimmer body
5.3. How many minutes of stair climbing per day is ideal?
Depending on your free time and physical condition, set a reasonable workout duration. Climbing stairs for 15 to 25 minutes daily can burn nearly 200 to 300 calories and reduce excess fat. Climb stairs when you feel stressed, in the morning before work, or in the evening after work. Avoid climbing stairs immediately after eating to prevent stomach discomfort.
5.4. How many steps should I climb each day?
It's not about climbing 100 steps a day to achieve weight loss. Instead, aim to climb stairs for at least 15 minutes daily. Start slowly in the first week, then gradually increase. However, be persistent and exercise regularly at least 4-5 days a week to form a habit.
The intensity of the workout is as important as the duration. The harder we work out, the faster we will see the desired weight loss results.
Additionally, you need to diversify your workout routine by incorporating exercises like inclined push-ups, shoulder presses, and step-ups while climbing and descending stairs. These exercises will help you burn more calories and create excitement, avoiding boredom. Weight loss through stair climbing requires a plan and regular exercise goals. Persistence is crucial, and for stubborn, long-term fat, seek the intervention of experts and modern technology. More importantly, combine a reasonable diet, reducing starch to achieve effective weight loss and regain the desired figure.
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