PLYMOUTH, Minn. – The key to losing weight may lie in your home or apartment complex.
A new study claims walk upstairs can burn 20 times more calories than walking on a flat surface. That’s a significant spike compared to previous research.
What are the benefits of using stairs for exercise? And how does it compare to running? Good question.
If you want to intensify your workout routine, just take the stairs.
“I feel like this is the best cardio workout,” said Mike Leonard as he stood next to a stair machine at Life Time in Plymouth.
“I can work every muscle in my leg group,” added Life Time member Brandon Kramer.
What are the benefits of climbing stairs?
“Stairs are part of your life… they actually train you to do life really well,” says Keri Anderson, a fitness professional at Life Time.
Training on stairs prepares you not only for different steps, but also for the unique terrain our world offers, whether you’re an avid hiker or hunter like Kramer.
“I normally just start trapping, starting in July, August and September, just to prepare myself for the upcoming (hunting) season,” he said.
Why would someone choose stairs for exercise instead of running? One reason has to do with longevity.
“This is a great way to get the heart rate up without stressing the joints. The knees, ankles and back can take a big impact when running,” says Anderson.
Leonard compared the stair machine to an escalator and said it is much easier on his knees. It also burns calories much faster.
According to a recent study by the Associated Press, moving one kilogram of body mass over one horizontal meter burns half a calorie. But if you move that same kilo vertically on the stairs, you will burn 10 calories, or 20 times more than walking.
Previous research shows that this was only three times higher than walking.
Instead of comparing exercise styles, Anderson wants people to focus on how fast their heart is beating when it comes to burning calories.
“It completely depends on your heart rate and how hard you work,” she said.
The higher your heart rate, the more calories you burn, regardless of exercise choice. The key, she said, is how long someone can maintain that higher heart rate.
Climbing stairs also has its advantages. It burns as many calories as walking on a flat surface, and some researchers say it can burn up to five times more.
“Going down is actually a little bit more productive in building muscle. It’s hard on the body. It puts more stress on the joints and that’s why it’s actually a good thing to exercise,” says Anderson.
Even the way you step on the stairs can affect your workout. By pressing on your heels or crossing your feet you activate new muscle groups in your legs.
“If you could throw stair climbing into the mix, between the treadmill and between the bikes, do it,” she said.
Maintaining good posture on a stair machine is important. Anderson said people should stand up straight and engage their core, not hunch over.
Jeff Wagner
