Climbing Stairs for Weight Loss in 15 Days

 Climbing Stairs for Weight Loss in 15 Days

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Try The Beginner Workout


Stair exercises As a beginner, you shouldn't take on too much too fast or you'll risk injury or burnout. Aim for a moderate routine of 30 minutes of stair climbing, three days a week. stair exercises, Climbing Stairs for Weight Loss, stair climber workout If that's even too much, aim for 15 minutes at a time. If you use a stair climber machine for 30 minutes and you weigh 185 pounds, you can expect to burn about 266 calories, according to Harvard Health Publications. Heavier people will burn more calories; lighter people will burn fewer. If you're climbing actual stairs, expect to burn roughly the same amount of calories. Either way, with that 30-minute, thrice-weekly plan and no diet changes, you could expect to lose one pound after about 13 sessions, or about four weeks.

Benefits of climbing stairs


There are several reasons why doctors and healthcare professionals all over India recommend climbing stairs for weight loss. It is a great workout which improves your cardiovascular fitness as well as builds thigh and core body strength. Given below are some benefits that can be achieved by climbing stairs:

Strengthens core muscles

When you are climbing stairs, you need to make sure to maintain your balance at all times. At the same time, you have to focus on using your legs properly. The benefits of stair climbing is that you work out your core muscles. When your core muscles are stronger, the risk of suffering from injuries reduces largely. It also brings down the chances of getting lower back pain as it improves your posture.

Stronger calves, glutes, hamstrings, and quadriceps

The calves are the muscles you use for jumping, walking, and running. You also use these muscles to maintain your balance when you stand. The benefits of climbing stairs are that these muscles have to contract when you take a step. As you continue this activity, it gives your calves an excellent workout.
The job of the glutes is to move your thighs and hips, which becomes stronger when you make it a habit to climb stairs. Your hamstrings are essential for sitting down, running, and walking, as it helps bend your knees. Similarly, the quadriceps femoris muscles  help you to stand up after sitting, running, and walking. In other words, they help extend the knee, allowing you to perform these types of activities.

Improves lung and heart health

One of the benefits of climbing stairs is that it is an excellent activity for your lungs and heart. The reason is that this exercise falls under the aerobic fitness category. As it makes your lungs stronger, you can breathe in greater amounts of oxygen. At the same time, it enhances the health of your heart, and helps in pumping large volumes of blood. Due to the increase in oxygen through your lungs, your organs and muscles perform efficiently.

Makes bones healthy



Another reason why you should indulge in this activity is because of the positive impact it has on your bones. Therefore, it brings down the risk of suffering from osteoporosis. This activity increases the mass of bones, which is better for your body as you grow older.

Consider Time and Intensity

Time and intensity are key elements to losing weight; the more time you spend and the harder you work, the more quickly you'll burn calories that lead to weight loss. Create a calorie deficit of 3,500 to lose one pound of fat. While regular stair workouts will burn calories relatively fast, stair climbing doesn't give you the "green light" to consume high calorie meals. Use an Online "calorie needs estimator" to determine how many calories you need every day, and then track your daily food intake with a calorie-tracking app or website to make sure you're staying under your recommended number of calories.

Calories burned climbing stairs

The question on your mind is how many calories get burned while climbing stairs? When you climb a flight of stairs, you will burn around two to five calories. On average, if you cover seven flights of stairs, the number of calories you lose is 83.
If you climb stairs for 30 minutes, you should burn about 235 calories. The factors which determine how many calories you lose are the workout intensity and your body weight. Also, when you climb faster, the number of calories you burn increases.
Climbing stairs for weight loss
You can use this exercise for weight loss, as long as you stick to the instructions in this guide. The first thing you should keep in mind is that the more time you spend in this activity, the greater the number of calories you burn. If you push yourself hard by increasing the intensity, you will notice similar effects.
When you are new to this type of exercise, you shouldn’t push your body to its limits. The reason is that it increases the chances of suffering from burnout or an injury. Start off with stair climbing exercise for 5-7 minutes for at least three days every week. If you feel this is challenging, you can bring down the duration of the exercise to 3-5 minutes.
Once you are comfortable with this intensity, you can gradually increase the duration. The goal is to do at least 20-30 minutes of stair climbing for three to four days every week.

Check Your Diet

If you're hoping for faster results, you're going to have to up the ante by consuming fewer calories. Say you do the four-day-a-week, 60-minute workout, and then cut about 200 calories from your daily intake. That could help you reduce about 3,528 calories for the week, meaning you could lose about one pound a week. According to MayoClinic.com, a healthy amount of weight loss is about one to two pounds a week. Cut calories by replacing carbohydrates with more fruits and vegetables, cutting out sweets, alcohol and sodas, or reducing your portion sizes.

5. Exercises that can be done while climbing stairs

You can enhance the benefits of stair climbing by incorporating the exercises highlighted below with this physical activity:

1. Skater steps


For this stair climbing exercise, you need to look at the flight of stairs. Keep your right foot close to the corner of the second step. Next, with your left leg, place it on the other side of the fourth step.
Follow this all the way till you climb a flight of stairs. Going down the way you came will count as one set. You need to complete at least 2 sets for this exercise to be effective. To increase the number of calories you burn, you should swing both your arms.

2. Stair lunge


Another stair climbing exercise that works well is the stair lunge. While your back faces the flight of stairs, you should move your right leg back, until it is on a step. As you inhale, start to bend your knees. Make sure your knees don’t go as low as your toes. When you exhale, you should get up and return to the original position. Do at least ten reps on both legs, to experience the benefits of stair lunges.

3. Stair push-up


For this stair climbing exercise, you need to place your arms on a step. Make sure you extend your body until it enters the plank position. If you feel your core muscles, you are in the right pose. As you inhale, you should start to lower your body until your chest almost touches the stairs.
The next step is to exhale and bring your body back to its original position. Make sure your hands and shoulders are in the same line. Also, do not let your hips drop, nor change the position of the back and neck.

4. Step up


Make sure you look at the flight of stairs while keeping your feet at the distance of your shoulders. As you tighten the core, place the right foot on the step. Make sure you keep the back straight at all times for this stair climbing exercise.
Keep your weight on the right foot, before breathing out and placing your left foot on the same step. Breathe in and keep your right foot to the previous location. Do the same thing with your left foot. You should do this at least ten times (both legs) to experience the benefits of step ups.

5. Varied pace step climbing 


If you are looking for a slightly less intense stair climbing exercise with varied pace, step climbing is the way to go. Not only is it less intense , but you can also use it as a warm-up.
You should start with running up a flight of stairs while looking straight and keeping your shoulders back. When you are on top of the stairs, you should pause and walk down the stairs slowly. This counts as a single set, and you must complete at least 3-5 sets, for it to be effective.

Day 1: 

I climb stairs for exactly 15 minutes, do basic stretches and 1 round of pushups. I see that I’m as sweaty as I am after my five brisk-walk rounds in the park. The day definitely becomes more active and I am equally happy, and certainly not tired or exhausted.

Day 10:

I try to go to the park for rounds one day. If you climb stairs every day for 10 days, you are bound to get bored. So I go to the park and the difference can be seen. My earlier jogs were slow and I would be breathing rapidly by the time I reached my last round. But on my 10th day, not only did I take the 8th round swiftly, but my breath seemed to be in control as well. My stamina has undoubtedly increased by this time.

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