If you like to walk, there is another exercise that offers similar benefits of low impact, but it is even more effective for weight loss! And if you are thinking this is something you should access the gym or that you will need to invest in a staircase machine, you will be pleasant surprised to learn that it is a workout you do at home without equipment. Here, fitness experts reveal how staircase escalation makes weight loss easier and offers tips for creating an easy -to -follow exercise routine.
The benefits of the stairs for weight loss
Regular escalation of stairs is an affordable form of physical activity with greater fat burning potential, confirms Emily SchofieldPERSONAL TRAINER CERTIFICATED, SPECIALIST IN BODY TRANSFORMATION AND REGIONAL ADMINE MANAGER OF THE LOS Angeles Ultimate Performance. See how this benefits weight loss:
Increases calorie burning
Climbing stairs burns an impressive amount of calories in a relatively short period, says Schoefield. This is because it combines cardiovascular training (which is good for heart health) with Resistance training (which builds muscles).
“Every time you get up your body against gravity to climb a step, you are using large muscle groups – especially the buttocks, hamstrings and quadriceps,” explains Schofield. “This combination increases your calories burning and raises your heart rate Faster than regular walk or even run on flat ground. ”
In fact, climbing burnt stairs almost fold the calories compared to the leveling walk in the same amount of time, agrees Kelly Sturm, DPTFounder of Cancer Rehab PT. For example, a 150 pound person burns about 90 to 100 calories in 10 minutes of climbing stairs and only 50 to 60 calories in 10 minutes walking at a moderate pace, she says. This is mainly because the upward movement of climbing a set of stairs requires more energy.
Build lean muscle mass
As it incorporates several muscle groups, climbing the stairs daily also promotes lean muscle development, especially at the bottom of the body, says Sturm. “Muscle mass is metabolically active, which means it helps to increase its metabolic rate at rest, supporting fat loss even at rest,” she notes.
How to start a climbing routine at home
Like any diet plan or weight loss exercise routine, consistency is critical. The real stairs are everywhere (from their home to a local mall to public parks and municipal buildings), and wearing them regularly is one of the easiest ways to increase their daily calories burning without devoting extra time to formal exercises, offers Schofield.
And you don’t have to start with more intense climbing training or worry about the walk to the gym to use a climbing machine. See how to start and improve over time:
Start Small
If you are just starting up, up to 10 to 15 minutes of stairs going two to three times a week may have health noticeable benefits, especially if the base line activity level is low, says Schofield. And if you are a beginner or have mobility concerns, Sturm says you can start with three to five rounds of five -minute intervals.
“You can start by taking the stairs at work or your apartment building instead of the elevator,” Schofield suggests. “If you are in a skyscraper, you don’t have to walk on the 20 floors; just get out of a few flights early and walk the rest. Try building habits like doing 5 to 10 minutes climbing after lunch break or before dinner-you don’t have to be at once.”
Work gradually
“By creating resistance and strength, you can look for longer sessions, 20 to 30 minutes at a time, three to five days a week,” Schofield suggests. “The key when it comes to fat loss or muscle construction (or both) is something called progressive overload. Whether walking, weight training or climbing the stairs in order to continue burning fat and avoid those dreaded plateaus, you should keep challenging.”
If you are tracking the steps, rise from 100 to 200 stairs (approximately 10 to 20 ladder flights) per training is a solid reference, depending on your fitness level and staircase experience, says Sturm.
It turns out that simply alternating what you wear on your tour can send your metabolism
Mix things
Keeping your dynamic climbing program will make you more efficient for weight loss. Emily Sternfounder of fit resconder, suggests to switch between slow and controlled climbs and faster steps to Increase calorie burning without overloading your joints.
And while the staircase rise will burn more calories than a flat walk, combining the two is their best bet to get the best weight loss results, As this provides variety and helps reduce the risk of overuse injuries, says Stern.
You can also use a weighted vest or backpack While climbing (a practice known as Rucking), it offers. About 10 to 15 pounds of light resistance can increase the challenge and burning of calories while remaining low impact.
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