How many calories are burned in 10 minutes of aerobic + strength exercise 'stair climbing'?

 

[Sports Chosun Reporter Kim So-hyung] During the winter, many people move their exercise locations indoors to escape the freezing cold.

 

Climbing stairs is especially recognized as a more intense activity than walking on flat ground, and it is gaining attention as a workout that combines both aerobic and strength training. There is also high interest, with events like the 'Vertical Marathon' being held at landmarks such as Seoul's 63 Building and Lotte World Tower, as well as at Incheon's Posco Tower.

 

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

 

A man weighing 70 kg burns approximately 86 kcal by climbing stairs for 10 minutes, which is higher than the 47 kcal burned by walking under the same conditions. This is why it is also effective for dieting.

Increasing overall muscle mass through stair climbing also leads to an increase in basal metabolic rate and improvements in endurance and balance.

 

Additionally, even just for a short time, it is known to help improve physical strength and cardiovascular health.

 

A study published in the British Journal of Sports Medicine found that people who climb stairs have a 24% lower risk of death from all causes compared to those who do not, and a 39% lower risk of death from cardiovascular disease. It has also been shown to be related to a reduction in the risk of cardiovascular diseases such as heart attacks, heart failure, and strokes.

 

Climbing stairs like this is better to gradually increase the time rather than challenging oneself with a long duration from the start.

 

Additionally, caution should be exercised if you have poor knee, ankle, or spine health or if you are obese. It is strictly prohibited if you have osteoarthritis.

 

In particular, going down stairs places a load on the knees that is five times (or three times) the body weight, making it a movement that easily causes muscle soreness. Therefore, most experts recommend using the elevator when going down stairs, even if you take the stairs to go up.

 

 

=================

 

Climbing stairs is done on the stairs.

You should take the elevator when going down.

I think I did it before.

 

You shouldn't strain your knee joint.

Don't do too much at first.

 

It's good to gradually increase it.