Name of Exercise —Stair-climbing
Type of Exercise —Aerobic
Muscles used —Quadriceps, hamstrings, hip-flexors, calves, and buttocks
Climbing stairs is a great way to improve cardiovascular fitness because you can incorporate it throughout your day while at home, running errands, or at the gym on a stair-climbing machine. This will allow you to expend even more extra calories throughout the day.
|Activity||135 lb. Woman||185 lb. Man|
|Climbing for 20 min.||163 calories||224 calories|
|Climbing for 30 min.||245 calories||336 calories|
A note of caution: When coming down a flight of stairs remember to place your foot on a slight angle (in terms of foot placement on the step) so your knees do not go too far over your toes.
© 2011 Nucleus Medical Media, Inc.
Begin with two sessions per week of stair-climbing. Following a 5-8 minute gradual warm-up begin with low intensity stair-climbing for 10-15 minutes. Add five minutes (when able) per week. After three weeks, progress to three times per week for 20-30 minutes at a moderate intensity.
After each workout, stretch the hip flexors, thigh, hamstrings, and your calf muscles. Hold each stretch for 30-60 seconds.
Consult with your physician before starting any exercise program.
American Academy of Family Physicians
American College of Sports Medicine
Canadian Society for Exercise Physiology
Provincial Fitness Unit of Alberta
Physical activity calorie calculator. American Council on Exercise website. Available at: http://www.acefitness.org/acefit/tools-and-calculators . Accessed September 27, 2013.
Stair climber, stair machine, stair stepper, stair master. Pro Home Gyms website. Available at: http://prohomegyms.com/stair-climber . Accessed September 27, 2013.
Stairmaster 4000 PT owner's manual. Nautilus website. Available at: http://www.nautilusgsa.com/nautilus/Manuals/4000%20PT%20Manual.pdf . Accessed September 27, 2013.
Last reviewed September 2013 by Michael Woods, MD
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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