Do you dream of a slim body and a flat stomach, but don’t have time for training? No worries! We have another idea: to climb the stairs every day instead of using the elevator. Can you really lose weight by climbing stairs and how does it actually work? Find out in the following article!
Without much preparation and completely free of charge – lose weight by climbing stairs
Can you lose weight by climbing stairs?
It sounds a bit strange, but it’s not idle talk! It is actually one of the best activities for pure fat burning. It strengthens the lower body, tones the butt, thighs and calves, reduces the inches on the handles and stomach and creates amazing abdominal muscles. In addition to these benefits, it also has huge positive effects on the heart and lungs.
If you don’t have a stairwell at home, you can also run into town
You also stimulate your cardiovascular system. Athletes even support the opinion that climbing stairs can be determined as an optimal workout. In just 20 minutes of exercise you can burn up to 320 calories! However, the amount of calories depends on the pace at which you climb the stairs, as well as the direction and speed. When you run up the stairs quickly, your heart rate increases so your body can use more energy. Compared to normal jogging, you push the body upwards, which puts more strain on the forefoot and requires more muscle strength.
For just 10 minutes of intensive stair climbing you will burn up to 100 calories
How many stairs do I have to climb to lose weight?
Of course, the answer to this question depends on your goal. What makes stair climbing an excellent gym alternative is its simplicity and the fact that you need absolutely no preparation for it. How high the calorie burn is depends primarily on your own body weight, muscle mass and the speed at which you climb the stairs. On average, walking up stairs at a fast pace (about 500 steps) will burn around 200 calories for just 15 minutes. That’s equivalent to the calories in a chocolate bar. After just a few days of training you will definitely notice the effects.
Climbing stairs is not recommended for people with chronic joint and knee problems
Losing weight by climbing stairs: What is trained when climbing stairs?
If you want to burn more calories, you can create your own workout plan. As with normal training or jogging, a general warm-up is very important. Start with a few lungs at. Stand facing the stairs and place one leg on the second step. Do about 12-15 lunges per leg.
Add variety to your daily workout with side lunges on the stairs
Continue to warm the body Stair Run-Exercises. Run up and down the stairs sideways using your knee lift. Make sure that you place your feet firmly on the steps. Walk like this 15 to 20 steps and switch sides.
As a third warm-up exercise, we do this Calf raises. Place your toes on the edge of the step while keeping the top of your foot and heel in the air. Then slowly lift your toes, hold them for a few seconds and lower your feet back down. Repeat 20 times. For further strength, hold onto the railing. With this exercise you warm up your calves and train your foot stability.
Set your own exercises to lose weight with stair climbing and workout
#Running up the stairs
Start climbing stairs at a normal pace and gradually increase it. You decide the speed and number of ascents and descents yourself. It is important not to overload your legs and joints to avoid unwanted injuries. Be sure to keep your balance and place your legs and feet on each step.
Increase the intensity of the workout by starting to skip steps. This way you increase the effort on the hamstrings and glutes. Another good exercise is to hop from step to step with both feet.
3-4 times a week are enough to lose weight by climbing stairs
#Lose weight by climbing stairs: more workouts with stairs
By climbing stairs, you primarily train your leg, buttocks and abdominal muscles, while these remain in the background in the upper part of your body. But if you also want to train your hands and shoulders, you can Push ups on the steps. Using your hands to support yourself on an upper step, keep your stomach and legs active by lifting your upper body down and up.
Pelvic raises on the steps – an excellent exercise for a toned butt!