Exercise 101: Stair-climbing
- Brisk walking
- Circuit weight training
- Racquet sports
|Activity||135 lb. Woman||185 lb. Man|
|Climbing for 20 min.||163 calories||224 calories|
|Climbing for 30 min.||245 calories||336 calories|
Exercise Technique for Using a Stair-climber
|© 2011 Nucleus Medical Media, Inc.|
- Stand up tall with your hands resting lightly on the handrails.
- Keep feet on pedals. Do not let your heels hang off the back of the step and remember to push through the heel while doing the movement. Do not stay up on your toes.
- If you have problems with your balance, hold on to the side rails or other area on the machine designed as a place for your hands. In doing so, it is important to maintain good posture. Do not lean over or stick out your buttocks while performing this exercise; this will place undue pressure on the low back.
- Choose a comfortable stepping pace, usually 6 to 8-inch steps or 8 to 12- inch steps depending on your fitness level and leg strength.
- Do not use small baby steps or deep exaggerated steps while performing the exercise; find a step size that feels comfortable.
- Work at an intensity that promotes sweating but enables you to carry on a conversation.
American College of Sports Medicine http://www.acsm.org/
Family Doctor http://familydoctor.org/online/famdocen/home.html
Canadian Society for Exercise Physiology http://www.csep.ca/
Provincial Fitness Unit of Alberta http://www.provincialfitnessunit.ca/
American College of Sports Medicine Guidelines for Exercise Testing and Prescription. 5th ed. Philadelphia, PA: Williams and Wilkins; 1995.
Bouchard C, Shephard RJ, Stephens T. Physical Activity, Fitness, and Health: International Proceedings and Consensus Statement. Champaign, IL: Human Kinetics; 1994.
Deaths and mortality. Centers for Disease Control and Prevention website. Available at: http://www.cdc.gov/nchs/fastats/deaths.htm. Updated June 2010. Accessed May 9, 2011.
Hahn RA, Teutsch SM, Rothenberg RB, Marks JS. Excess deaths from nine chronic diseases in the US, 1986. JAMA. 1990; 264:2654-2659.
Physical activity: AHA scientific position. American Heart Association website. Available at: http://www.americanheart.org/presenter.jhtml?identifier=4563. Accessed May 9, 2011.
Physical activity calorie calculator. American Council on Exercise website. Available at: http://www.acefitness.org/calculators/physical-activity-calorie-calculator.aspx. Accessed May 9, 2011.
- Reviewer: Brian Randall, MD
- Review Date: 05/2011 -
- Update Date: 05/09/2011 -