Get Your Body Right

Lose Weight with Stairs

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STAIRS SML.

Want to lose weight and get an all over work out? You don’t need expensive gym memberships or personal trainers. All you need is stairs!

Believe it or not stair climbing may be the most effective exercise of all time. In fact, the latest research indicates that minute for minute climbing stairs may more effective than jogging, cycling, swimming, tennis, or just about any other get fit activity.

The reason is that climbing stairs is most effective way to burn up calories and strengthen the heart. Researchers at the University of Pennsylvania School of Medicine report that minute for minute climbing stairs burns up 250% more calories than swimming, 150% more than tennis or bowling, 94% more than squash, 63% more than cycling, 23% more than running and a whopping 400% more than walking at 3.5 kmph.

This is probably why Stairmaster machines are one of the most popular gym machines in Australia. And whilst they provide a good work out, it’s no substitute for the real thing.

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Why Climb Stairs?

  • They are easy to find and free – no class or gym costs
  • It can be done regardless of weather conditions
  • It can be done by most people of varying fitness levels and ages
  • It allows you to go at your own pace, according to your fitness level – there’s no one to keep up with
  • It uses gravity, so the heavier you are the harder you work and the more calories you burn
  • It is a high intensity exercise, leading to improved cardiovascular fitness
  • It is a weight bearing exercise so it helps to improve bone strength
  • It is low impact with reduced risk of joint injury – perfect for overweight people
  • It strengthens and shapes calves, thighs, buttocks and tummy all at the same time
  • It burns maximum calories for a minimal time input
  • You can incorporate resistance training too – just hold some weights to maximise results

Finding the Right Stairs

Because we see stairs every day we hardly notice them but once you set your mind to search for stirs you’ll be amazed at how many suitable ones you can find – indoors, outdoors, under cover, deserted, crowded, big ones, low ones, single flights, multiple flights … there’s so many choices!

If you can’t think of where to go then check out these suggestions:

  • High-rise car parks
  • Shopping centres
  • Office buildings
  • Apartment buildings
  • Train stations
  • Overpasses, foot and road bridges
  • Schools and Universities
  • Parks
  • Sports grounds
  • Double storey homes
  • Local monuments and lookouts

Stair Climbing 101

Start out slowly, and progressively build up your stair stamina – aim for around 10% increase each week. At first you’re likely to get out of breath after a few stairs, and then your legs will start to burn. This is normal so if it becomes uncomfortable then reach a landing and walk on the stop for a few minutes (to lower your heart rate and let your muscles relax) before tacking another flight.

Over time as your fitness improves (and you become lighter!) you’ll be able to build up the intensity of your workout by:

  • Increasing the number of flights
  • Speeding up the rate at which you climb
  • Reducing rest intervals between flights
  • Climbing two steps at a time instead of one
  • Carrying dumbbells
  • Kicking your legs up with each step so your foot hits your butt
  • Adding push ups and squats after each flight

Essential Stair Safety

Safety first when it comes to stair climbing is imperative. Stair climbing is not suitable for those with orthopedic or medical complications (such as high blood pressure)

Remember:

  • Wear appropriate clothing and footwear
  • Ensure the stairs you’re using are safe, well ventilated and lit
  • Consider in case of a fall whether you could obtain help (i.e. are your stairs too private?)
  • If using public stairs then be aware of others and their right of way
  • Never run down stairs, make sure your decent is slow and controlled
  • Maintain the proper posture, straight back, lean forward slightly from the hips, place each foot fully on the next step, and keep your eyes forward and on the steps ahead
  • Drink plenty of water during your workout
  • Don’t lose your balance or strain too hard
  • Check you THR regularly or wear a monitor
  • Take breaks if necessary
  • Stop if you feel faint, dizzy or any unusual pain
  • Consult your doctor before beginning any new exercise routine
  • Never push yourself beyond what is reasonable

The Perfect 40min Stair Workout

Here is the perfect stair climbing workout which comprises a mixture of aerobic (cardio) and anaerobic (resistance training) activities. It should be done at least 3 times a week for a minimum of 20 minutes each time (plus warm up and cool down).

You should also monitor your heart rate. For fat loss it’s important during the cardio components to keep it between 70% to 90% of your Training Heart Rate (THR). This will increase your fitness, improve cardiovascular strength, and help you burn up fat quicker.

Your THR is calculated by deducting your age from 220, then multiplying it by 70 or 90%.  For example, a 40 year old should aim for between 126 and 162 beats per minute. (Formula one: 220 – 40 = 180 x 0.7 = 126 and Formula two: 220 – 40 = 180 x 0.9 = 162)

 

Warm Up (10 mins)

– Stretch : Follow my stretching guide free with my book

– Warm Up: Walk up 3 flights slowly, then walk back down (alternatively walking around for 5 minutes is a great alternative to begin)

Work Out (20 Mins)

– Cardio: Climb 5 flights quickly as you can – you should be out of breath, come back down

– Strength: At a regular pace climb the 5 flights again, but this time 2 steps at a time so you lunge into the exercise. This is a controlled exercise, correct form not speed is the objective

Alternate these 2 until you reach a 20 minute duration

Cool Down (10 Mins)

– Cool down: Walk up 3 flights slowly, then walk back down (alternatively walk around for 5 minutes)

– Stretch

 

Avoiding Stair Boredom

  • Listen to music – wear a portable radio, MP3 player or an iPod
  • Find a friend to do it with
  • Meditate on a different word each flight (carry a list or Post-It Note them to the wall)
  • Change your location and get a different view
  • Track your progress in a diary
  • Blog about your stair experience (and success) to inspire others!