You want to climb stairs with a high calorie consumption? This is actually possible. We'll tell you how many calories you can actually burn by climbing stairs.
Just take the stairs instead of the elevator - we all know this tip. But there is actually something to it and you should implement it.
Taking the stairs instead of opting for the elevator or escalator pays off several times over.
Taking the stairs is not only a mega calorie killer, but it also has many other health benefits for your body.
You want to climb stairs with a high calorie consumption and wonder how? Then you are in the right place!
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What calorie consumption stair climbing and weight loss have in common
Would you have guessed that you can burn 650 to 900 calories per hour by climbing stairs?
If you avoid escalators and elevators at work or on your way there, and climb stairs for a total of 15 minutes a day, you'll get 150 to 225 calories.
Or in other words: 0.11 calories for one flight of stairs. Unless you take them down - then it's only 0.05 calories. So ten steps up burns 1 kilocalorie.
If you want even more, build a crisp stair workout into your daily routine. For example, in the park or at home in the stairwell.
This doesn't mean that you should sprint up and down at full speed. If you want to last longer, then you should find your own pace.
Climb as many stairs as you can until you feel something. This can be 30 seconds for one and 3 minutes for the next. Then take a break and start again from the beginning.
This is how you start with sports and get off to a fit start!
Write down how many you have done and keep at it. You will see that very soon you will be able to walk more steps.
The problem with normal stair climbing, however, is that it's hard to keep track of how many stairs you've actually climbed and how many calories you've burned.
That's why it's worth getting a stepper. There you can read exactly how many steps you have taken and what your progress is.
Why even a quarter of an hour of stair climbing per day is healthy
15 minutes every day - that's really not much. But even that has a lot of positive effects on your health.
As the levels rise, cholesterol levels improve. The risk of cardiovascular diseases decreases.
Covering the same distance on foot is much less strenuous than taking the stairs. If you're just switching from elevator to steps, you'll notice it quickly. You may get out of breath quickly and your thighs will burn. Don't let that deter you. It's meant to be!
It can help you if you regularly do exercises for your legs. Then you will additionally strengthen your muscles and the stair training will be easier for you!
These are the best exercises for your thighs!
What are the advantages of climbing stairs
Lots of them! It really pays to leave the elevator and escalators to others. Even if you might find it hard at first.
With stair climbing
- you can burn up to 900 calories per hour
- you improve your endurance
- get more strength in the legs
- your butt will be crisp
- you reduce the risk of cardiovascular disease
- you can work out without leaving the house
- it is possible to adapt the training to your own pace
It's so easy to improve your stamina in the living room!
Increase calorie consumption stair climbing
Two levels at once? Or even three? Or each one separately? You want to climb stairs with a high calorie consumption and achieve the best energy balance? Then you should the study of the London University of Roehampton take a close look.
To explore this, participants in the study were allowed to walk up a 14-meter staircase.
Everyone had to climb "step by step" on the first pass. They then had to take two steps each way. The researchers constantly monitored heart rate and oxygen consumption.
The result: If you take each step individually, you consume 8.5 kilocalories per minute. If you take two steps at once, you burn 9.2 kilocalories per minute.
However, the time factor should not be ignored. If you always take every single step, you will of course be on the road longer.
In 5 days and with 5 floors the result looks different again. There the "I take two steps" type consumes 260 calories. And all those who really take each step for themselves 302 calories.
So if you want to climb stairs with a high calorie consumption, you take each step individually. If you want to reach your destination faster, take two steps at a time.
In addition, of course, you can take weight. So, for example, a backpack or a shopping bag that are fully filled.
Stair training for beginners
But just taking the stairs normally isn't enough for you? You want to make your workout out of it? Good idea! Because stairs can easily be turned into a free workout tool.
How mega convenient that you can find steps virtually everywhere. From the subway, to the park, to work, to a sports facility - you guaranteed do not have to look long.
If you hardly ever climb stairs and then suddenly start doing it, you'll feel it right away: it's mega exhausting.
And it is for your body, too. So if you don't want to just rely on stair climbing in your everyday life, but want to make a workout out of it, then you need to take it slow.
- Take steps as often as you get the chance. Your body will gradually get used to it.
- Increase the number of stairs you take slowly and adapted to your fitness level
- Combine running on the flat with stair runs. For example, 10 minutes of running and then 5 minutes of stair running.
We've come up with a step workout that calls on your thighs, butt and upper body.
Do each exercise for at least 30 seconds and then rest for 10 seconds. Each exercise lasts for three sets.
Very important: Comfortable and well-fitting training shoes! The shoe must enclose your foot tightly and provide good support, otherwise it can end painfully!
Stair Jumps
With a particularly high calorie consumption you can climb stairs with Stair Jumps. Attention: Not for those who have poor balance!
- Stand at the lowest step.
- Squat down. The arms are bent.
- Jump to the next step with both legs at the same time. Let your arms swing along with you.
Important: Get down on your knees! And never jump down.
13 stair training exercises you'll love
Side Steps
Looks easy, but is mega exhausting!
- Stand to the side of the stairs.
- Get into the squat position. The buttocks are at about the level of the knees.
- Now go up the stairs sideways. To do this, first put your right (or left) leg on the step first. And then follow with the left.
High Knees
- Walk up the stairs at a brisk pace. One step per step.
- Raise the knee extra high and step only with the ball of the foot.
Lunge on the stairs
Very strenuous and effective but not for beginners!
- Stand with your left foot on one step. The right foot is two steps further down.
- Go into the bend until you almost touch the middle step with your right knee.
- Push forward with your right foot and place it on the next but one step.
- And change sides!
Our conclusion
You want to climb stairs with a high calorie consumption? Then you should start by taking the stairs instead of the elevator. Your body will slowly get used to the new effort. Gradually you will start walking up the stairs and doing a workout.
Good luck! :)
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