Ready to Burn Calories with the Stair Climbing Workout?

stair climbingYou must have heard of stair climbing before.

It's a type of training that is almost starting to be considered an actual sport, and it's becoming quite popular.

In this quick article I will talk a little bit about stair climbing as a type of training incredibly effective to improve your general shape and health.

An American study proved that if you take 200 steps twice a day, for 5 days a week, can increase your VO2 max by 17%.

If you do the stairs by running, then the benefits increase exponentially, because more muscles are involved and, generally speaking, your body is subjected to an amount of stress comparable to HIIT.

To perform this workout it is not necessary to have access to a huge staircase, a couple of floors is enough.

It's only important to train correctly like explained below.

Basic Stair Climbing Workout

Warm Up: 5 min of squats and jumping jacks.

Walk/Run: 2 steps at the time.

Sprint: 1 step at the time.

Jump on one leg: 1 or 2 steps at the time.

Jump on two legs: as many steps as you can.


Remember to:

  • Execute each exercise for 10-15 seconds.
  • Rest for 1-2 minutes after each set.
  • Repeat these set for a total of 15 minutes.

The Benefits: Why People Do Stair Climbing

Described like that it doesn't sound like it can do much does it?

But it's amazing how many calories you can burn with an exercise like that! Even more than jogging for longer than that, and more than trekking.

Just think that 15 minutes climbing stairs (running) is about the same as 30 min of flat running.

stair climbingAnd just so you know, this new type of workout has its origins in New York, where it has become a trend to lose weight and maintain the good shape.

Climbing stairs is "easy", ecological and can be done anywhere.

As an idea, one hour of stair climbing can burn 500 to 1,000 calories. Not bad at all.

And it has some more benefits too: it improves the cardiovascular performance (protecting heart and blood vessels), and it strengthens all the muscles of the body, especially thighs and gluts.

You can make it a life style if you just choose to take the stairs instead of the elevator.

If you're not convinced yet, here's all the benefits of stair climbing:

  • It prevents disorders due to sedentary lifestyle.
  • It strengthens thighs, gluts and abdomen.
  • It develops strength and tones muscles.
  • It stimulates the production of bone collagen, necessary to reinforce and protect the bones and keep them from possible problems such as osteoporosis.
  • It can be practiced anywhere , alone or in the company (see video);
  • No cost, no registration at the gym and no need for any special equipment.

Try it, and let me know how it goes!


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