Climb the Stairs and Lose Weight

At age 59, Ronnie Guie's waist measured 30 inches, his weight ranged from 150 to 155 lbs; his exact measurements when he was 17 years old. Guie manages his weight and enhances his fitness with a five day a week exercise regimen of stairs climbing. He climbs a set of concrete stairs usually 10 times within an hour. Guie is fit and admits it's not easy. Stairs climbing may have an effect on weight loss.

Benefits of Stairs Climbing

Stairs climbing is a low-impact exercise. According to Cedric Bryant, chief science officer for the American Council on Exercise, stairs climbing at a moderate rate is more challenging and burns more calories within the same amount of time than jogging or cycling. This is because of the vertical climb involved. Stairs climbing is a free exercise that enhances cardiovascular health, bone strength and muscular development.

Stairs Climbing is an Annual Competition

The Empire State Building Run Up is an annual stair climbing event that started in 1978. The race involves racing up 86 floors and 1,576 stairs. As of 2010 there were more than 160 staircase races worldwide. The 2010 annual Empire State Building Run Up, was won by Thomas Dold, a 25-year-old German from Stuttgart. He completed the race in 10 minutes and 16 seconds. This was his fifth win in this event. Melissa Moon, a 40-year-old mother from Washington, New Zealand, won the women's division in 13 minutes.

Getting Started

Stairs climbing like any kind of exercise should be started slowly, increasing the intensity as your body adapts to the effects. Stairs climbing is challenging on the thigh muscles, it also increases respiration and heart rate. WeightLoss.com, suggests starting off by walking up two flights of stairs, followed by a five minutes walking on the spot. Then walk up another two flights. Continue this routine for a week or two, and then increase the intensity week by week. Try reducing rest periods and climbing two steps at a time.

Finding Stairs to Climb

Advanced technology has given us elevators and escalators; however, there are quite a few stairs in buildings and other places to climb. Stairs may be found in train stations, parks and shopping plazas as well as in public parks, sport facilities, apartment buildings and office buildings. If you live in a two-story home, you have your own stairs to climb.

Safety Tips

Consult with your doctor before starting any exercise program. Do a stretching and warm-up exercise session before stairs climbing. Dress comfortably; bring water along with you to stay hydrated. Do not increase your intensity more than 10 percent per week. End your stair walking exercise with a cool-down session.

http://www.nytimes.com/2009/02/19/health/nutrition/19fitness.html

New York Times: Great Workout, Forget the View

http://www.weightloss.com.au/articles/exercise/stair-climbing.html

Weight Loss: Climbing Stairs For Weight Loss

http://www.nytimes.com/2011/01/31/sports/31staircase.html

New York Times: Glory at the Top Flight for Runners

http://www.foxnews.com/us/2010/02/02/german-man-wins-nycs-annual-empire-state-building-run-race/

Fox News: German Man Wins NYC's Annual Empire State Building Run-Up Race