Taking the stairs - how effective?

  • Posted by a hidden member.
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    Nov 09, 2007 11:37 AM GMT
    Hey, I was wondering - how effective training is it for the legs to take the stairs?

    I live on the 5th floor and I never take the elevator, always the stairs. I walk approx 15-20 floors a day (counting only going up, not down).

    What does "walking in stairs" do for ones legs? Is it good? Decent? Or nothing at all?
    Does it give any leg muscles? If it does - how many "floors" would one need to walk each day?

    Weird questions, but hopefully someone have some answers.
    Thanks for reading.
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    Nov 09, 2007 11:51 AM GMT
    Try googling on load factors for various physical activity or stairs vs walking or interval training via stairs.

    There's a wealth of information at your fingertips. You should find any number of charts documenting the different levels of exertion / caloric burn by just doing that.

    Walking up stairs is roughly 7 times more work (power) than walking horizontally. Interval training has a load factor of 18.6.

    I suggest you study up on it. It's fascinating stuff.
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    Nov 09, 2007 5:26 PM GMT
    When I started university (remember the "great energy crisis" of the 70's?) men were forbidden to use elevators. They were even turned-off in the men's dormitories. For some reason, it was OK for women to waste energy though. A lot of people also used to "run the steps" in the stadium every day, but around that time the pro sports facilities on campus became off-limits to ordinary students, and they were locked out.
    I keep "thinking about" marking out a fitness trail around the family farm - our back pasture rises far higher than any stadium - but somehow, it hasn't happened yet.
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    Nov 09, 2007 6:15 PM GMT
    chuck: thanks for the info! i will google some.. and post what i find here.

    mind: sounds crazy...at least the men were in better shape ;)
  • zakariahzol

    Posts: 2241

    Nov 09, 2007 6:44 PM GMT
    Extremely. One of my exercise routine is taking stairs. I make a point of taking stair on a 16 storey low cost flat during my lunch hour. There is 5 block of flat there, so I probably finish 3 block at each 1 hour break. It was tough first, but getting easier the longer I do it. I found myself have more stamina and it do help burn some of the calories I eat during lunch. One of this days , I might try mountain climbing, with the training I do it should be a breeze.

    I recommend taking stairs to everybody. It cheap, no hassle like changing cloth of anything and it beneficial.
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    Nov 09, 2007 9:43 PM GMT
    Fuck, mindgarden, you're old.
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    Nov 09, 2007 9:45 PM GMT
    My interval training on the stairs goes like so:
    1. Fast as I can go for 4:00.
    2. Rest 0:45
    3. Fast as I can go for 3:00
    4. Rest 1:15
    5. Fast as I can go for 2:30
    6. Rest for 0:45.

    And so on.

    I go for 20 minutes. Sometimes only 15. Every so often 30. Never more. If you do this right, about 20 is all you need, and your heart will be pounding, and you'll be drenched. It's just like running lines, or bleachers.

    I was talking to a kid from The Army last night. I guess The Army calls this "up and downs." I call it interval training.

    Let me tell you, it works, and it works well. The added benefits is the fact that it RAISES your cardiac threshold, without burning off tons of hard-earned muscle.

    It melts fat fast,... el pronto, as well as has great metabolic activation, and cardiac thresholds increases as opposed to static loads. Static loads don't increase your thresholds. Intervals on stairs do.

    At 47, I can hold my heart rate at 160BPM for well over 20 minutes without dropping dead. I'm in the top 2% nationally for overall fitness. My doctor tells me I'm at zero risk of a heart attack, and very low risk of stroke, even at my age, and it's fun being able to skate circles around punk-ass kids.

    If you RUN up those stairs, you'll get in great shape.

    When people take sales tours of the gym, they are amazed. Folks don't have to be like the "Chaser"s of the world. Guys like me show you can be be done. Guys like me debunk myth left and right, day after day.
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    Nov 12, 2007 8:21 AM GMT
    chucky, thanks for sharing!
    havnt googled yet though..