ฝัง
- เผยแพร่เมื่อ 14 ก.ค. 2024
- There are countless benefits to climbing stairs that often go overlooked. Are you looking for an easy way to stay fit, maintain a healthy weight, and live a longer life? Well, look no further than the staircase in your own home or office building!
Taking the stairs instead of the elevator can be a quick and easy way to squeeze a workout into your busy daily routine. Even just a few flights of stairs a day can have a significant impact on your health and wellbeing. Not only does climbing stairs burn calories and aid in weight loss, it also improves heart health, strengthens muscles, and can even boost your mood. So why not challenge yourself to skip the elevator and climb every day, and reap the many benefits of this simple but effective exercise?
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Studies mentioned in the video:
www.sciencedirect.com/science... - the Harvard Alumni study on 8874 men
www.ncbi.nlm.nih.gov/pmc/arti... - why it's important to maintain an optimal weight
www.howardluksmd.com/muscle-m.... - Dr. Howard J. Lucks' article
bjsm.bmj.com/content/39/9/590 - stair climbing can increase your VO2MAX by 17.1%
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Timestamps
Intro 00:00
The 7 benefits 00:25
Risks involved 07:54 - กีฬา
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I walk up 108 floors twice a week.
My apartment has 18 floors, I repeat this 6 times within 1 hour
(Walk up, and take the elevator down)
Sounds great!!
I started walking up the steps in my 22 story building about seven weeks ago. I’ve already seen my heart rate drop some and it is getting much easier. It will be interesting to see how things go as I get more time in. Just curious, what is your resting heart rate and what is your maximum heart rate if you keep track. By the time I reach the top floor my heart rate is usually around 155 beats a minute. I am a 66-year-old man and lifted weights for years but I’m new at cardio
I am 82 years old. Whenever I exercise, I always wear a heart rate monitor.
I keep within 80 to 100% of my maximum heart rate using the formula 220 minus your age.
Sometimes I go as high as 110% just to stress my heart a little.
My resting heart rate is 55 bpm.
I have love/hate relationship with the stair master. I’m a 45 years old male, and on a good day, I can get 4200-4300 steps in an hour. I’m about 5’11’’ and weigh 235. So it’s tough as hell. I think it’ll be easier once I get to 200 pounds. Oh, bring water. After 25 minutes it’s like your in a sauna
I graduated in a school, where our room is in the 8th floor.
it benefited a lot.
taking the stairs 4 to 5 times a week.
because the elevator sometimes is only for the Faculty members. my last resort is taking the stairs.
I'm a basketball player too.
I work in a 9 floor flour mill. We have 2 elevators but I will walk around 20-30 floors total on the average day.
That's definitely good 😀 even if you might hate doing it in the moment 😀
I always get dizzy when I take elivator or escaltor why does this happens ? I'm a healthy boy age 23 my wt is 70kg and I'm completely healthy@@Fitnessdy
@@laxmanCPWDJEcheck crystals inside the ear
I walk up and down stairs 20 times a day. and I bike 30 minutes a day. My legs are insane. i have tree trunk for legs. 6'1 and all muscle lol
Hi. Since i moved to a new apartment on the 6th floor almost 11 months ago, I have climbing stairs for the last 10 months, that is 12 flights of stairs everyday. On some instances 2 or 3 times a day. The last 50 days, i have been climbing 13 floors in the same building, which is actually 26 flights of stairs. I actually gave myself a 30 day challenge to do the 26 flights. It has reached a point that i would actually feel bad if i skipped climbing the 26 flights of stairs. I intend to continue do this always
Thanks for sharing! Do you feel any different now that you're doing this?
I've been doing something similar since January 2022. I typically do 2 sets of 12 floors, occasionally pushing myself to do 3 sets of 12. A few years ago, I used to jog six kilometers every day. Now, at 62 years old, I still feel strong and healthy overall.
@@Utpalupad Hi, that very good. I am very sure that your BP is the same as a young fit guy in his 20s. Keep it up. Today is my 79th day to do the 26 flights since I started in January.
❤❤❤ so I'm in the right direction 💃
*Just walked up 38 floors in 11 mins. Doing for the 1st time. Feeling good* ❤❤❤
That's great, thanks for sharing!!
I just want to improve my over all health and breathing
Then walking lots should do the trick . Any low impact cardio really :)
*1:16** Thx Cameraman* 🙏 😘
:)))
I walked 250 floors in 2 days working in construction 😂😅
Haha that's why construction workers have longer life spans 😀
Don't do over
It may be dangerous
I climb 500,600 stairs with 30kg weight
Is this ok? @@Fitnessdy
Do jumping squats and bar pushups and see the result
I'm 82 years old. My neighbours are flabagusted
They should be inspired to do the same 😀 i hope you're also doing some upper body resistance training. You can even do chair workouts for your upper body 🙂
@@Fitnessdy Yes:
I do bodyweight training and cardio at least once a week for 90 minutes.
All my neighbours think I am a nut case, but it does not bother me
Do you have rough guidelines for how long a healthy individual can safely stay in each training zone?
You cannot physically stay for more than 2.5 minutes in the anaerobic zone, because that means your body must burn energy in the absence of oxygen. In the anaerobic zone, the main fuel source is ATP (adenosine triphosphate), followed by creatinin phosphate and then glycogen. When the body gets to the glycogen stores, lactic acid results as a byproduct of burning glycogen. And you immediately feel the burn it causes, which means you slow down naturally. Thats when oxygen gets into your body and you move onto the aerobic training zone. You can move between these zones for longer periods if you do HIIT. A 30-15 or 20-10 interval can allow you to exercise for an hour or more, depending on your fitness level 🙂
Risk: You can fall
Benefit: You go up
🤣🤣 The obvious answer is yes 😅
I climbs 3 flights of stairs at least 2 times a day 3 days out of the week is that good
Any movement is good movement, so yes!
It depends on your current fitness level. I would think to have much benefit though you would have to do more flights but again that is depending on your fitness level and age.
Can u mention what amount of calories burn aprox doing 10 min
Here's a good calculator to personalize your result based on your personal metrics and stair climbing speed: www.omnicalculator.com/sports/stairs-calorie
Going up five steps burns around 1 calorie
can i climb stairs for 90 minutes at average 145 bpm
Depends on your age and preexisting conditions. Here's the thing. Your maximum heart rate is 220 minus your age. And you shouldn't work out for more than 60 to 70% of your maximum heart rate for 90 minutes. I did the math and if you're over 15 years old or not extremely fit already, I would advise you not to keep this up :) But of course, I'm not a doctor and don't know you personally, so I may be wrong.
I am having pcod can i do stair climbing to loose weight... I have gained too much weight becz of pcod
I get it. Try something easier to begin with and to build your stamina and lower body strength, like a recumbent bike or simply walking (no stairs). Or even chair workouts. It's essential not to push yourself too hard and build this strength gradually to see sustainable results. Also, consider more protein and leafy greens, but less carbs and fats for your diet. Ask your doctor about vitamin D and omega-3 supplements. And, more importantly, try to find your calm from the inside so your body can heal. Please let me know how you feel!!
@@Fitnessdyok
@@Fitnessdyone more question please once I will start doing exercises after weight loss.. if I will suddenly stop doing exercises is there any chance to gain weight again.... Please let me reply for this last question
It's possible, yes, because any exercise creates a certain caloric deficit. To not gain weight, you'd have to adjust your macros to your new weight :)
then what abt knee pain & it wont impact on knee cartilage? gel
I'm not sure I understand your question. If you have preexisting knee pain or problems with your knee cartilage, it's best to ask your doctor for personalized advice
I already had muscular calves
Will it still increase?😢
In that case, you may need more mechanical tension (i.e. heavier weights) and more metabolic stress (i.e., more reps with fewer breaks to get a 'pump') 😃
Can I climb stairs waking on my hands?
That's a good workout for your upper body :))
Reverse bear crawl oh man 😂😂😂