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Climbing stairs burns more calories than walking due to vertical movement and muscle engagement. A 15-minute stair climb can match a 45-minute brisk walk. It’s convenient and mimics interval training
The increased muscle exertion during stair climbing leads to faster calorie burning. (News18)
Starting the day with exercise is an excellent way to maintain fitness. When aiming for weight loss alongside fitness, we often seek options that deliver swift results. Shedding excess weight can be challenging, but with the right diet and exercise regimen, achieving your desired fitness level is possible. Walking is frequently recommended for weight loss, and you’ve likely heard about the calorie-burning benefits of climbing stairs. So, which method reigns supreme for weight loss?
Climbing Stairs: A Calorie-Burning Powerhouse
Climbing stairs surpasses walking in terms of calorie expenditure. This is because stair climbing engages the body in a battle against gravity, demanding greater effort and thus burning more calories. The increased muscle exertion during stair climbing leads to faster calorie burning.
For instance, a 15-minute stair-climbing session can burn a comparable number of calories to a 45-minute brisk walk. Let’s delve into the advantages of stair climbing:
- Elevated Calorie Burn: Walking involves horizontal body movement, while stair climbing necessitates vertical movement. Working against gravity requires more energy, resulting in a higher calorie burn.
- Increased Muscle Engagement: Stair climbing engages muscles beyond just the legs, activating the entire body. It’s a particularly effective exercise for strengthening lower body muscles.
- Convenience at Your Doorstep: Walking or running often requires venturing outside or using a treadmill. However, stair climbing can be seamlessly incorporated into your routine at home, in the office, or in your apartment building. By opting for stairs over lifts, you can effortlessly integrate exercise into your day without the need for special equipment or weather considerations.
- Interval Training Benefits: Interval training, characterized by alternating high-intensity bursts with recovery periods, has gained significant popularity in the fitness world for its efficiency in delivering rapid results. Stair climbing inherently mirrors the principles of interval training. Ascending stairs elevates heart rate and activates muscles, while descending provides a recovery period.
Minimising Joint Impact
While stair climbing is considered a low-impact exercise compared to running, it can still impact the joints. However, adopting the correct technique can reduce this effect.
Wearing appropriate footwear with ample heel and ankle support is crucial. Additionally, begin by climbing and descending slowly for the first 10 minutes before gradually increasing speed. Avoid forcefully stamping your feet on the ground, as this can strain the knees.
When To Avoid Stair Climbing?
Under certain circumstances, stair climbing should be avoided:
- Individuals over 70 years of age or those experiencing knee pain.
- Women in late stages of pregnancy.
- Individuals who have recently undergone angioplasty or have heart conditions.
- Individuals recovering from foot injuries.
