How many calories does 10 minutes of stair climbing, a combination of aerobic and strength training, burn?

How many calories does 10 minutes of stair climbing, a combination of aerobic and strength training, burn?

 

[Sports Chosun Reporter Kim So-hyung] In winter, many people move their exercise facilities indoors to avoid the sub-zero cold.

 

Climbing stairs, in particular, is gaining popularity as a more intense exercise than walking on flat ground, offering both aerobic and strength training. Interest in the sport is so high that even high-rise landmarks like the 63 Building and Lotte World Tower in Seoul, as well as the POSCO Tower in Incheon, have held "vertical marathons."

 

Climbing stairs is a high-intensity full-body exercise that requires movement not only of the lower body but also of the abdomen and arms.

 

A 70kg man will burn approximately 86 calories climbing stairs for 10 minutes, compared to 47 calories burned walking under the same conditions. This explains why it's also effective for dieting.

Climbing stairs increases overall muscle mass, which also leads to an increase in basal metabolic rate and improved endurance and balance.

 

It is also known to help improve physical strength and cardiovascular health, even if done only for a short time.

 

A study published in the British Journal of Sports Medicine found that stair-climbers had a 24% lower risk of death from all causes and a 39% lower risk of death from cardiovascular disease compared to non-stair-climbers. It was also found to be associated with a reduced risk of cardiovascular disease, including heart attack, heart failure, and stroke.

 

For this type of stair climbing, it is better to gradually increase the time rather than trying to do it for a long time from the beginning.

 

You should also be cautious if you have poor knee, ankle, or spinal health, or if you are obese. It's also contraindicated if you have degenerative arthritis.

 

In particular, going down stairs puts a greater load on the knees (5 times the body weight) than going up (3 times), and it is a movement that is prone to causing muscle pain. Therefore, most experts recommend using the elevator when going down, even if you go up the stairs.

 

 

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When climbing stairs, use the stairs

You have to take the elevator when you come down.

I think I did

 

You shouldn't strain your knee joints,

Don't do too much at first

 

It's better to increase it little by little