Climbing stairs has become a popular way to stay fit and active, especially for those short on time or gym access. But just how many stairs should one be climbing to lose some weight? Research published in the International Journal of Physical Education, Sports and Health 2023 shows that stair climbing can be a highly effective cardio exercise for burning calories and improving strength. Here’s a breakdown of how stair climbing can aid in weight loss and what the optimal stair count might look like.
Why climbing stairs is a great weight-loss exercise
A great high-intensity workout that targets key muscular groups like the quadriceps, hamstrings, calves, and glutes is stair climbing. Compared to low-intensity activities like walking, this activity helps burn calories more quickly because it raises the heart rate. Approximately 8 to 11 calories can be burned per minute by stair climbing, depending on body weight and degree of activity. Thus, this easy workout can help you lose weight if you perform it regularly.
How many stairs should you climb per Day?
It is generally advised to aim for at least 30 minutes of stair climbing five days a week in order to efficiently reduce weight. Depending on your pace and degree of fitness, this may equal 500–700 steps each day. Starting out slowly and increasing the amount of stairs climbed gradually is crucial for beginners.
Calories burned and weight loss potential
A number of variables, including body weight, tempo, and duration, affect how many calories are expended while stair climbing. For instance, when combined with a balanced diet, climbing stairs, which burns 200–300 calories per day, could lead to weekly weight loss of roughly 200g.
See more: Weight Loss Tips to Lose Inches of Stubborn Belly Fat in a Healthy Way
How to make the most of your stair vimbing routine
Maximising the effectiveness of stair climbing for weight loss is all about consistency and technique. Here are some tips:
Try shorter, more intensive intervals, such as climbing for three minutes, resting, and then repeating, if thirty minutes of continuous climbing seems too much.Increased speed may increase the workout and burn more calories. Maintain a straight back and a tight core. In addition to improving balance, this works more muscles. To make your practice more challenging, try adding weights, walking down instead of using the lift, or skipping a step.
Experts say that increasing the difficulty gradually can prevent the body from adjusting, enabling you to make continuous progress towards your fitness and weight-loss goals.
