Fitness review: stair climbing will leave you out of breath
Now here’s a form of exercise anyone can do, even the biggest exercise nay-sayer. It’s stair climbing, my friends. And all it involves is a flight of stairs and a can-do attitude.
Stair climbing, or ‘doing the stairs’ is one of the easiest ways you can ease back into exercise, or ramp it up if you’re a weekend warrior or just seriously fit.
While I take the stairs at every opportunity – particularly at work going between floors – it’s been as a form of incidental exercise. I’ve never thought to turn it into an actual workout.
But a good girlfriend of mine, who I’ve interviewed on the blog about mountain biking, has been a die-hard fan for years. And there’s plenty of reasons why. Not only is it fantastic cardio and a terrific calorie burn, but a great way to build strength in your legs, calves and glutes as you power up and push off each step. As a dancer, this is right up my alley.
Beginners get a good workout just by going up one step at a time, where the more advanced can run up and down, turning it into some serious interval training with bodyweight exercises thrown in for extra grunt. I did the latter and by the end of my 30 minute session, was seriously spent.
The details
Duration: As long or as short as you like, use your body as a gauge
Style: Own pace, but set a goal e.g. walk up fast for three sets; rest for 60 seconds, then repeat
Cost: Free
Who’s there: All ages, males and females, all fitness levels
What to wear/bring: running shorts or ¾ tights, moisture wicking t-shirt, hat and water bottle
What to expect
While you could use the stairs at your workplace, I would definitely encourage getting outdoors and finding a set of stairs to conquer. Depending on the popularity, and the day and time, it can be a little busy, so arrive with the mindset that you’ll be working out alongside others. Alternatively, stake out a time when it’s less busy, so you can have the stairs (mostly) to yourself.
Most stair climbers are working out to a set time, or a set number of repetitions. For example, completing a set number of ascends and descends in 20 minutes, or completing a circuit. The circuit could be a sequence of stair runs, followed by skipping, burpees, lunges and squats thrown in for good measure as active recovery. It’s important to focus on your own goal for your stair climb.
Don’t be put off if you’re puffing hard or out of breath when you complete your first set of steps/reach the top. Stairs force you to work against gravity, and are much steeper than hills. Because of this, your heart rate goes through the roof, forcing you by default to suck in more oxygen. But all of this is good, and you’re building up your VO2 max – the maximum amount of oxygen you can utilise when working out hard. Here are three things to keep in mind when you hit the stairs:
Take it easy – If you’re just starting out, go at your own pace and focus on achieving your goal for that workout, as simple as it may be. Stair climbing is challenging, but absolutely do-able and staying focused is key. I keep on track by counting down sets backwards, so I get a sense of achievement and motivation to push through. Also, most stairs have a great view from the top. Don’t forget to take a moment to take it in.
Prioritise good form – Stair climbing is a whole of body workout, engaging all your major muscle groups. Push off solidly on your whole foot to step up, lifting your knee high to activate your glutes and hamstrings. Pull your tummy muscles in to keep upright and keep your back lifted and your gaze focused ahead, at the top of the stairs. Take a break when you need to, using the handrails if you need extra support.
Ramp it up when you’re ready – Challenge yourself each time you do a stair session. Throw in a ‘hero’ set as a finisher. If you’ve been walking the stairs, try a slow jog up as your last set. If you’ve been doing active recovery sets, do a double set on your final round. The feel good endorphins you’ll get from doing this will have you on a high for hours!
Would I recommend this fitness workout to a friend?
Absolutely, 100%. It’s challenging and requires real determination to get through your workout. It’s a great way to build mental toughness, that can be applied to all aspects of your life.
What I liked: being outdoors, the endorphin high, the challenge of the workout and pushing through, seeing other (often good looking!) people also working out
What I didn’t like: can be busy, having to stash your towel/water bottle in a heap at the bottom of the stairs, the constant burn/feeling of fatigue
What do I rate this fitness workout out of five?
Fitness: 5/5 Strength and toning: 5/5
Weight loss: 5/5 Wellness (mind, body, soul connection): 5/5
What would I listen to as I stair climb?
Jackie Chan – Tiesto & Dzeko feat. Preme & Post Malone
Keen to try stair climbing soon? Let me know in the comments box below!
Don’t forget to get in touch if there’s a workout you’d like me to review. Just post it on my Facebook page or email hello@askthatfitgirl.com. I’m also on Instragram! Follow me now.
Until next time,
Maryanne K
