September 22nd 2024.
If you are on a weight loss journey and looking for a new exercise to incorporate into your routine, stair-climbing might be just the thing for you. Not only is it easily accessible, but research has shown that it is more effective than walking on flat ground.
According to Lauri van Houten, vice president of the International Skyrunning Federation, stair-climbing is a proven method to get fit faster and burn more calories. This includes disciplines such as mountain running above 2,000 meters and events like the Stairclimbing World Championships.
While these competitions are geared towards highly fit individuals, incorporating a few minutes of stair-climbing into your daily routine can be beneficial for people of all ages. Van Houten explains that the number of calories burned during stair-climbing depends on your weight, so the more you weigh, the more you will burn.
In fact, research has shown that going upstairs can burn up to 20 times more calories than walking on flat ground, and even going downstairs can burn about five times more. This is because the muscles used to slow the body's descent are also being worked during the exercise.
Dr Alberto Minetti, a physiologist and biomechanist, has extensively studied human locomotion, including the benefits of stair-climbing. He emphasizes that this is an exercise that anyone can do, as stairs are readily available and free compared to a gym membership. Minetti also notes that using handrails can add extra power to the exercise and provide safety for beginners or older individuals.
Suzy Walsham, a world-renowned stair-climber, has won numerous races up iconic buildings such as the Empire State Building and the Eiffel Tower. She suggests that stair-climbing is a great alternative to running, especially for those who struggle with joint pain as they age. Stairs can be found almost everywhere, making it easy to incorporate into your daily routine.
Last year's Stairclimbing World Champion in Osaka, Japan, Yuri Yoshizumi, also praises the sport for its accessibility and effectiveness. She explains that while elite athletes may push themselves to the limit during competitions, stair-climbing can be a great way for beginners and the general public to strengthen their muscles and cardiovascular system in a short amount of time.
In addition to its physical benefits, stair-climbing can also improve balance and can easily be incorporated into daily activities, such as using the stairs instead of escalators in public places. While it may not offer the most scenic views, the convenience and efficiency of stair-climbing make it a valuable exercise option for many people.
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