Rutgers Cancer Institute of New Jersey
195 Little Albany Street
New Brunswick, NJ 08903-2681
Name of Exercise —Stair-climbing
Type of Exercise —Aerobic
Muscles used —Quadriceps, hamstrings, hip-flexors, calves, and buttocks
Climbing stairs is a great way to improve cardiovascular fitness because you can incorporate it throughout your day while at home, running errands, or at the gym on a stair-climbing machine. This will allow you to expend even more extra calories throughout the day.
|Activity||135 lb. Woman||185 lb. Man|
|Climbing for 20 min.||163 calories||224 calories|
|Climbing for 30 min.||245 calories||336 calories|
© Nucleus Medical Media, Inc.
Begin with 2 sessions per week of stair-climbing. Following a 5-8 minute gradual warm-up begin with low intensity stair-climbing for 10-15 minutes. Add 5 minutes (when able) per week. After 3 weeks, progress to 3 times per week for 20-30 minutes at a moderate intensity.
After each workout, stretch the hip flexors, thigh, hamstrings, and your calf muscles. Hold each stretch for 30-60 seconds.
Consult with your physician before starting any exercise program.
American College of Sports Medicine
Family Doctor—American Academy of Family Physicians
Canadian Society for Exercise Physiology
Provincial Fitness Unit of Alberta
Physical activity calorie calculator. American Council on Exercise website. Available at: http://www.acefitness.org/acefit/healthy_living_tools_content.aspx?id=9. Accessed April 13, 2016.
Selecting and effectively using an elliptical or stair climber. American College of Sports Medicine website. Available at: http://www.acsm.org/docs/brochures/elliptical-trainer65974E2E8E70.pdf?sfvrsn=2. Published 2010. Accessed April 13, 2016.
Stairmaster 4000 PT owner's manual. Nautilus website. Available at: http://www.nautilusgsa.com/nautilus/Manuals/4000%20PT%20Manual.pdf. Accessed April 13, 2016.
Last reviewed April 2016 by Michael Woods, MD Last Updated: 5/20/2015