Climbing stairs is one of the best ways to burn calories and tone the thigh and buttock muscles. It’s an equipment-free workout you can do anywhere there’s a flight of stairs. Because a stair climbing is an intense workout, you can accomplish the same benefits in half the time compared to brisk walking or jogging, and it’s a good way to cross-train and add variety to your routine. Here are some tips on how to burn even more calories climbing up stairs.
Benefits of Stair Climbing: Burn more Calories Climbing Up Stairs
Instead of taking a flight of stairs one at a time, take two steps at a time. This not only burns more calories, it also better isolates the upper thigh and buttocks muscles. If you’re not used to taking two steps at a time, hold onto the banister until you become more comfortable. Start out doing only a few minutes of double stepping when you first begin, and gradually increase the frequency to burn even more calories.
Apply the principles of interval training to your stair climbing workout. Interval training involves doing short bursts of high intensity exercise alternating with periods of lower intensity exercise. This type of workout burns significantly more calories than steady-state exercise. To apply this to stair climbing, run up a flight of stairs and walk slowly down to reduce your heart rate and allow your body to recover – then repeat. This type of stair climbing workout will really boost your cardiovascular fitness while burning significantly more calories.
Wear a weight vest when climbing up stairs. A weight vest is a sturdy vest with pockets that hold weights. You can add a few small weights at first and gradually increase the load as your fitness levels increases. Climbing up stairs wearing a weight vest burns significantly more calories, but don’t try to wear a weight vest when you first start out. Wait until you’ve climbed stairs for at least four weeks before adding one.
Burn More Calories Climbing Up Stairs: The Bottom Line?
There are lots of benefits of stair climbing and using these techniques will help you burn more calories doing it. Why not give them a try?
Journal Strength and Conditioning Research, 24: 2558-2563, 2010.