Climb The Stairs To Tone Up: 4 Training Proposals

Climbing stairs or stair climbing has so many advantages that we have created exercise programs around this practice.

The good news is that it gives you the opportunity to play sports anywhere whenever you want and can.

Stair climbing: what it is

Stair climbing is a very popular training technique which simply comprises climbing stairs!

It is an effective cardio exercise for improving your strength and endurance. It also works the heart and leg muscles

The sports very integrate this technique into the physical preparations to optimize their performance.

An American study showed that climbing stairs (199 steps) five days a week, at a rate of 90 steps per minute, would lead to a 17% increase in VO2 max (oxygen consumption during very intense aerobic physical exertion).

Climbing the stairs: why do you get out of breath?

Even if you are a sportsman and climb stairs quickly, you notice you are still out of breath because of this activity stresses the muscles much more than running and speeds up the heart rate, which needs more oxygen. 

And it is this lack of oxygen that causes breathlessness.

The only solution is to train. The more you get into the habit of climbing stairs, the less your heart will beat.

Here are all the benefits: find out by reading the tips of the fitness expert Giovanna Lecis .


Benefits for your health

Taking the stairs is a very effective aerobic activity to work the leg muscles and have firm buttocks.

A person who weighs an average of 65 pounds can burn up to 500 calories per hour going up and down stairs.

This is, of course, an average because the real consumption depends on the number of steps and the speed with which you perform the exercise.

But these numbers are enough to make you understand the effectiveness of this exercise, which does not require any material except a good pair of shoes.


It is an economic and healthy activity as much as running.

There are other benefits too: climbing stairs not only makes you slim and tone but also has long-term positive effects on your health.

This is an aerobic exercise that helps you burn calories , eliminate cellulite and improve your cardiovascular health.

It reduces the possibility of suffering from chronic diseases such as cardiovascular problems, diabetes, high cholesterol, giving you vital energy.


Is it better to go up or down the stairs?

It is a recurring question among those who discover the benefits of stairs.

According to experts, the 2 alternatives are both valid because they work different muscles .

Going up the stairs, you mainly stress the glutes and quadriceps, while if you go down, you work the quadriceps in particular, because they are the muscles that help you control the pull of gravity on your body.

The training intensity is the same, so the advice is to combine the two activities to tone your legs and reduce fat mass . 

Obviously, for it to be effective, you need to practice this activity at least 3 times a week .

The result : slimmer and more toned legs but also firmer abdominal belt and slimmer waistline.

If you combine the stair exercise with running, you will notice after a few weeks a greater resistance to effort.


Stair climbing: how to train

“Climbing stairs–declares Giovanna–is an exceptional workout to tone the muscles of the legs and buttocks because, every time you climb a step, the thigh muscles are used and the buttock does the last phase of hip extension “.

Training proposals

Here are 4 training proposals from the Melarossa fitness coach :

  • try to perform them for 20 minutes, alternating the exercises, instead of the classic step.

  • The advice is to train by climbing the stairs at a normal pace for at least 1 month.

When you have reached a good physical shape, you can try to alternate the rhythms of the climb.


Always start your workout with a dynamic warm-up .

Before starting up and down stairs, walk at a brisk pace for at least 10 minutes to prepare your body for the next effort .


The descent can help you recover. Before starting the climb again, recover for 1 minute to relax your muscles with a gentle run.

Breathing is essential for a successful workout. Try to adapt your breathing rate to your own pace so as not to be out of breath.

Remember that this is not a race, but a workout.

I must perform smoothly the movements .

Focus on arm-leg coordination and keep your torso and head straight.


Finish your workout with a stretching session .

Undergo a complete medical-sports examination before starting constant physical activity to avoid incurring potential health risks.

Finally, never forget that the stairs hide many pitfalls, so always put a lot of concentration on when you train and take nothing for granted.


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