A healthy form of exercise that can aid in combating lifestyle problems is stair climbing. However, according to Vijay Thakkar, a functional medicine expert and well-known health coach, the frequency and intensity of the activity should be customized to the individual’s health status, personal preferences, and fitness goals.
Vijay Thakkar wrote the article
Gaining weight is one of the most reversible risk factors for the occurrence of lifestyle diseases like diabetes, heart disease, joint discomfort, and cancer. The WHO recommends a minimum movement requirement of 150 minutes of moderate-intensity physical activity or 75 minutes of intensive physical activity, or a mix of the two, per week to address this issue. This post will let you obtain an idea on Benefits of stair climbing weight loss.
While there is ongoing discussion on the ideal number of steps to take when walking, stair climbing is one of the most accessible, robust, and skill-required exercises you should perform to increase your general cardiovascular health and stay active.
Why Climb The Stairs?
Today, stair climbing is a widely accepted kind of exercise that is viewed as a form of vertical training because it requires you to push your body upward against gravity. All that is required is for one to walk or run up flights of stairs, depending on personal ability. In fact, tower-running is a sanctioned, competitive sport where participants sprint up the staircases of tall buildings, according to the “International Journal of Environmental Research and Public Health” (March 2020).
The stairs in the building can be used instead of the elevators and escalators, or you can use the gym’s training equipment. Frequent stair climbing can combat the physical deterioration and muscle loss that come with aging. This activity is appropriate for encouraging weight loss as well. However, factors including your general lifestyle, eating habits, health condition, and the quantity and quality of your activity also play a role in minimizing lifestyle concerns. According to many research, both men and women who regularly climbed stairs had a lower risk of developing metabolic syndrome. It also increases your energy levels and releases endorphins.
The Benefits of Stair Climbing
First off, stair climbing is great for toning the key muscular groups in the lower body, such as the glutes, quads, and hamstrings. Second, several cardiovascular training zones, from Zone 2 to Zone 5, can be used for stair climbing. Your maximum heart rate (MHR), which is equal to your age divided by 220, can be used to calculate your training zone based on your fitness and health goals. Using beats per minute, MHR is calculated (BPM). Zone 2 training takes place between 111 and 130 BPM, or between 60 and 70 percent of your MHR.
Although stair climbing enhances metabolic health, which lowers the risk of cardiac illnesses, it also works up and toughens up your cardiorespiratory system.
According to studies on lifespan, stair climbing in zone 2 enhances our body’s capacity to burn body fat and blood sugar as fuel and improves the health of the organs responsible for supplying each of our 3.7 trillion cells with energy. Curiously, the mitochondria of the cell are what we refer to as these powerhouses. By the process of mitochondrial biogenesis, which helps us maintain high levels of energy and excellent organ function even as we age, stair climbing in zone 2 boosts their population.
Over time, mitochondrial biosynthesis significantly reduces the risk of hyperinsulinemia, which is closely linked to the possibility of becoming overweight and developing diabetes in later life.
Zone 2 stair climbing is another advantageous low to moderate-intensity exercise. It is typically seen as safe and can be continued for extended periods of time, making it a great option for people with lesser levels of fitness who want to improve their general health. To gain the benefits of stair climbing for your health, aim for at least 35 minutes per week. It might, however, be less successful in enhancing physical strength.
Thankfully, stair climbing at vigorous intensity intervals of zone 5 can enhance cardiovascular fitness, muscular strength, and endurance. Zone 5 refers to exercising for no longer than 2 minutes at 90 to 100% of MHR with a heart rate between 167 and 185 BPM.
An Advisory Note
However, training in zone 5 should only be carried out under the guidance of a healthcare professional with the proper monitoring equipment, such as a heart rate and an electrocardiogram monitor. High-intensity interval training (HIIT), which consists of zone 2 stair climbing with quick transitions to higher zones lasting 0 to 3 minutes, has recently become extremely popular due to its capacity to enhance general health and fitness. It might not be suitable for everyone, though, as it can be more physically demanding and riskier.