I wanted to rerun this item on stair-climbing as a superb alternative to trying to exercise in the sub-zero weather which we have been experiencing in much of the country.
Regular readers know that I have been an avid bicycle rider for years. I logged over 7000 miles in the year just ended. And, I have not stopped riding. I have, however, begun a new exercise, for me – climbing stairs.
Although this person is walking down the stairs, I don’t recommend it. You can develop knee problems among others.
How come? Well, the only drawback to cycling I know of is that it is not weight-bearing. So, while the aerobic activity benefits my cardiovascular system greatly, I get no benefits for my skeletal system. I need both and I just can’t get into weight workouts.
An additional benefit of stair climbing over bike riding is that you can do it indoors so the weather conditions do not present a problem. Having just suffered through historic cold weather with much of the country, this is particularly relevant now. While current temps here in Chicago range in the mid 30’s, there is still a lot of snow, ice and slush around that makes for dangerous biking conditions.
So, what about climbing stairs? It burns more calories than running and doesn’t beat up your legs as much as running does. RunSociety says, “When you stair climb for exercise, you burn twice the fat in half the time than if you run and three times more than walking. An intense stair-climbing exercise session will produce more aerobic benefits in a shorter amount of time than running or walking. One hour of stair climbing will burn approximately 1000 calories.”
Nonetheless, you can climb at your own pace and still get a good workout.
A New York Times article by Dr. Harvey Simon on the heath sciences technology faculty at the Massachusetts Institute of Technology and founding editor of the Harvard Men’s Health Watch, wrote, “What’s so special about climbing stairs? Researchers in Canada answered the question by monitoring 17 healthy male volunteers with an average age of 64 while they walked on the level, lifted weights or climbed stairs. Stair climbing was the most demanding. It was twice as taxing as brisk walking on the level and 50 percent harder than walking up a steep incline or lifting weights. And peak exertion was attained much faster climbing stairs than walking, which is why nearly everyone huffs and puffs going up stairs, at least until their “second wind” kicks in after a few flights.”
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