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Exercise 101: Stair-climbing
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|
Exercise Technique for Using a Stair-climber
|© 2011 Nucleus Medical Media, Inc.|
- Stand up tall with your hands resting lightly on the handrails.
- Keep your feet on the pedals. Do not let your heels hang off the back of the step and remember to push through the heel while doing the movement. Do not stay up on your toes.
- If you have problems with your balance, hold on to the side rails or other area on the machine designed as a place for your hands. In doing so, it is important to maintain good posture. Do not lean over or stick out your buttocks while performing this exercise; this will place undue pressure on the low back.
- Choose a comfortable stepping pace, usually 6 to 8-inch steps or 8 to 12- inch steps depending on your fitness level and leg strength.
- Do not use small baby steps or deep exaggerated steps while performing the exercise; find a step size that feels comfortable.
- Work at an intensity that promotes sweating but enables you to carry on a conversation.
Begin with 2 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 5 minutes (when able) per week. After 3 weeks, progress to 3 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 College of Sports Medicine
Family Doctor—American Academy of Family Physicians
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/healthy%5Fliving%5Ftools%5Fcontent.aspx?id=9. Accessed May 20, 2015.
Selecting and effectively using an ellipitical or stair climber. American College of Sports Medicine website. Available at: http://www.acsm.org/docs/brochures/elliptical-trainer65974E2E8E70.pdf?sfvrsn=2. Accessed May 20, 2015.
Stairmaster 4000 PT owner's manual. Nautilus website. Available at: http://www.nautilusgsa.com/nautilus/Manuals/4000%20PT%20Manual.pdf. Accessed May 20, 2015.
- Reviewer: Michael Woods, MD
- Review Date: 05/2015
- Update Date: 05/20/2015