If you decide to start practicing running up the stairs at the entrance for weight loss, then you are on the right track! This is an excellent and affordable exercise for weight loss that does not require gym attendance or special skills. Find the right ladder, buy good running shoes and download your favorite tracks to your player - this is the perfect trio for a successful workout. But, beforehand, please read our article!
We will analyze reviews of stair running for weight loss, tell you how to run correctly and how to choose a location, and also provide a good exercise program for beginners. Well, let's start!
How many calories are consumed when running up the stairs in the stairwell
Running up the stairs is one of the most effective forms of cardio workout. These classes are ideal for losing weight, because in just half an hour of training, an athlete will spend as much as 550 kcal. This is, for a minute, a whole bar of chocolate or a slice of good pizza with four kinds of cheese. In comparison, a regular jogging takes up the same amount of energy, but in an hour.
Of course, not every woman will be able to withstand a whole half hour of intense workouts at the entrance. Moreover, if she has poor physical fitness. However, for a start, 10-15 will be enough - the most important thing is not to stop there and regularly increase the load.
See how many calories running up and down stairs burns over different periods of time:
- In 10 minutes - 200 kcal. The same amount is spent for 1 hour of walking at a calm pace;
- In 20 minutes - 400 kcal. Walking stairs will consume the same amount of energy, but in 30 minutes;
- In 30 minutes - 580 kcal. To burn the same amount of calories, you will have to jog for an hour in a nearby park;
- In 45 minutes - 750-850 kcal. The consumption is equal to the energy consumption of a good strength training in the gym;
- For an hour - 1100-1150 kcal. You don't even need to comment on anything, right?
What is the right entrance?
So, we smoothly moved on to the next topic - is it possible to practice weight loss by running stairs in any available location?
First of all, the staircase must be flat, with the same height of all steps, without pits, holes and other defects. Believe me, falling down the steps is sooo painful!
Secondly, it is advisable that the entrance is well ventilated so that you have enough air. As you know, during sports activities, human consumption of oxygen increases by about 1.5 times. That is why it is recommended to exercise in green parks, in the fresh air.
Of course, a smoky entrance with fragrant vapors from a garbage chute will not suit you. We recommend exploring neighboring houses, preferably new buildings, where the elevator and staircase have different entrances. People use elevators more often, so the stairs are empty, clean and airy.
If there is no suitable entrance nearby, look for the nearest stadium with seating. This is an ideal springboard for losing weight - here you can run up and down the stairs, and wind a couple of jogging circles, and shake your abs.
Who is it for
- Lobby classes are ideal for people who do not have access to the gym.
- Also, for ladies who are looking for an optimal sports load for weight loss.
- Young mothers who cannot be absent from their babies for a long time. After all, even jogging in the nearest park will take at least 1.5 hours.
- For athletes seeking to improve their physical fitness, choosing an effective cardio complex.
- Busy people who want to find a way to devote at least a little time to sports. The entrance is always at hand, it is enough to wake up 20 minutes earlier in the morning and a daily 10-minute charge is provided to you.
The benefits and harms of running in the stairwell for weight loss
Running up the stairs is a high-intensity exercise that puts a very high load on the body. Therefore, unfortunately, it is not shown to everyone. No matter how high the effectiveness in losing weight, you will have to refuse from classes in the entrance if there are the following contraindications:
- With obesity (body mass index over 30);
- With active varicose veins;
- With hypertension;
- After a heart attack and stroke;
- Diseases of the cardiovascular system;
- With scoliosis;
- During pregnancy;
- After operations;
- In the presence of any inflammatory processes (including at temperature);
- For diseases or injuries of the joints, especially the knee and ankle.
The benefits and harms of running up the stairs at the entrance, of course, are incomparable. There are many more positives than negative ones. Later we will list the benefits of running up and down stairs, but first we will distinguish between these two types of load.
Entrance Run: Difference Between Descent and Ascent
During the ascent, the muscles of the thigh and ankles actively work, while descending, the joints are most heavily loaded, especially the knee. Calorie consumption during the climb is much higher than during the descent, because the athlete simultaneously has to spend energy to overcome the gravity of the earth. Going down, he uses more forces to concentrate and maintain control over the position of the body in space. In other words, the muscles work more actively during the ascent, and the brain during the descent.
Thus, the benefit when lifting is in the active work of the muscles, the ability to qualitatively load the thigh and gluteal muscles. The pluses of descent are the ability to increase concentration of attention, improve control over the work of articular mechanisms, and strengthen the sense of balance and coordination.
We consider the benefits and harms of running up the stairs, respectively, we must indicate the disadvantages. During the ascent, there is a very high load on the cardiovascular system. When descending, the risk of injury due to a fall, as well as damage to joints in case of an unsuccessful landing on the next step, increases.
To fully understand whether it is useful to run up stairs up the staircase, let's list the general benefits of this workout:
- Excellent result for weight loss;
- The ability to maintain the vital systems of the body in good shape (breath, heart, blood circulation, metabolism);
- Strengthening the target muscles, creating a beautiful relief;
- Skin tightening, elimination of cellulite in the buttocks and thighs;
- Strengthening joints and ligaments;
- Due to the improvement of blood circulation in the small pelvis, reproductive functions in men and women are improved. And by the way, this is far from the only thing that running is useful for men.
- Posture improves;
- Depression prevention, mood improvement;
- Improving mental ability.
The general disadvantages include high load, so the exercise is not suitable for everyone. Also, among the minuses are the risk of injury and the likely difficulties in finding a suitable entrance.
Exercise technique in the entrance
Find out how to properly run up the stairs for weight loss, learn the technique by heart:
- Warm up, paying special attention to the ankles and knee joints;
- Start your workout by walking at a fast pace, gradually start to run;
- Keep the body straight, look forward;
- Inhale oxygen through your nose; you can exhale through your mouth;
- Bend your arms at the elbows and help them with the basic movement, intuitively alternately bringing your elbows forward and backward;
- Put your feet on the toes, then transfer your body weight to the heel;
- Do not lift your knees higher than necessary to move to the next step;
- Do not straighten the knee joint - throughout the session it should be in a bent position;
- Do not make unnecessary movements on the turns, try to run closer to the inside of the stairs.
- If you are out of breath, take a step, calm your breathing, and continue exercising.
- Don't stop abruptly.
These were the main provisions of the technique of exercising in the entrance for weight loss, then let's look at what running up the stairs gives and how many calories it takes.
What exercises to combine stair running with for weight loss?
Let's talk about how to run up the stairs to lose weight faster.
- Monitor your diet. It is very important that the number of calories consumed is lower than expended. Meals should be balanced, but low in calories. Eat more protein, limit fat, and take a moderate approach to carbohydrates.
- To start the process of losing weight, the duration of each lesson should be at least 30 minutes. Only after this period does the consumption of energy reserves from fat begin. Accordingly, make a competent workout plan so that it lasts about an hour.
- Rarely does a woman who came to run into the staircase to lose weight is physically fit to withstand an hour of intense cardio load. Therefore, running up and down in the stairwell must be combined with other exercises.
Test your form - put on the heart rate monitor and run a couple of three times up and down the entrance. If your heart rate is above 140 beats per minute, it's too early for you to run.
- Start practicing stair walking, or at least alternate it with running;
- Jogging is effective for losing weight - at a leisurely pace, you can do it for 30-40 minutes. Well, and the last quarter of an hour can be devoted to running up the stairs.
- Do not forget about exercises for the abs, buttocks and legs: push-ups, squats, lunges, lifting the torso or legs, swinging, jumping. Get a jump rope or rubber bands for sports, run with small dumbbells.
Which is better for losing weight, walking or running?
You are almost done with our article, now you know what the result will be if you run up the stairs regularly. Of course, the process of losing weight will start, and overall health will improve. However, due to the large number of contraindications, and also, due to the extreme complexity of such a training, many are interested in whether it is possible to replace running in the entrance with walking.
Walking the stairs is no less effective than running, including for weight loss. But, it requires less energy, which means that the process will go slower. On the other hand, if you combine different types of exercise, walk and run in turns, eat right and live a healthy lifestyle, you will still achieve weight loss. At the same time, relieve yourself of a lot of stress while running up and down the staircase.
We recommend women with weak and moderate physical fitness, nevertheless, pay attention to walking. In the future, when endurance increases, and athletic performance improves noticeably, you can start running. In the meantime, do weight loss without overloading the body, so it will have hard times (literally and figuratively).
But for athletes who run up the stairs not to lose weight, but to improve physical performance, on the contrary, we do not recommend walking. Why lower the bar?
Entrance training program
Well, now you know what it takes to run up and down stairs. Below is an effective weight loss program:
- Workouts should be done 3 times a week, every other day, to give the muscles enough time to recover;
- Beginner runners should devote most of the lesson to walking, and experienced runners should include interval races with alternating lifting speeds in the complex;
- If you are engaged in weight loss, do abdominal exercises at home on weekends;
The program for the first 4 weeks of classes at the entrance for weight loss:
- 5 minutes warm-up;
- 30 squats, 20 kicks, 20 body bends in each direction;
- Walking 20 floors (up and down);
- Rest 2 minutes, while resting, walk slowly in front of the entrance, do breathing exercises;
- Running 10 floors (up and down);
- Rest 2 minutes;
- Walking 20 floors;
- Cool down after workouts - stretching and breathing exercises.
This complex is designed for 60 minutes. Evaluate your preparation, if necessary, slightly lower the number of floors or remove one approach.
After a month, or when you feel ready, switch from walking to running. To increase the load even more, do intervals (alternating speeds) or grab a pair of dumbbells. We wish you a speedy and successful weight loss!
