Running up the stairs in the entrance for weight loss: reviews, benefits and calories

If you decide to start practicing running up the stairs in your hallway to lose weight, then you are on the right track! This is an excellent and affordable exercise for combating excess weight, which does not require visiting the gym or having any special skills. Find a suitable ladder, buy good sneakers and download your favorite tracks to the player - this is the ideal trio for a successful workout. But first, please read our article!

We will analyze reviews of stair running for weight loss, tell you how to run correctly and how to choose a location, and also provide a good training program for beginners. Well, let's begin!

How many calories are consumed when running up the stairs in the entrance?

Running up the stairs is one of the most effective types of cardio exercise. These classes are ideal for losing weight, because in just half an hour of training the athlete will spend as much as 550 kcal. This, for a minute, is a whole bar of chocolate or a piece of good pizza with four types of cheese. For comparison, regular jogging takes the same amount of energy, but in just an hour.

Of course, not every woman can immediately withstand a whole half hour of intense training in the entrance. Especially if she has poor physical fitness. However, for starters, 10-15 will be enough - the most important thing is not to stop there and regularly increase the load.

See how many calories running up and down stairs burns over different periods of time:

In 10 minutes – 200 kcal. The same amount is spent in 1 hour of walking at a calm pace;
In 20 minutes – 400 kcal. Walking up the stairs will take the same amount of energy, but in 30 minutes;
In 30 minutes – 580 kcal. To burn the same amount of calories you would have to jog for an hour in the nearest park;
In 45 minutes – 750-850 kcal. The consumption is equal to the energy expenditure of a good strength training in the gym;
Per hour - 1100-1150 kcal. There’s no need to even comment on anything here, is there?

Interesting Facts

This is one of the most energy-intensive simulators. In a half-hour workout, you can burn 300 kcal or even more if you go fast or use interval training modes. You can burn up to 700 kcal in an hour. This exercise machine is suitable for those who are tired or do not want to run and for some reason cannot do other types of cardio exercise.

This simulator was invented in 1983 in the wake of the general craze for aerobics. It allowed you to spend 100 kcal more than slow jogging, so it quickly gained popularity.

The simulator in our country is called a ladder, stepmill or climber. It should not be confused with a stepper; the latter is a device with independent moving pedals.

Which entrance is suitable?

So, we smoothly moved on to the next topic - is it possible to practice losing weight by running up the stairs in any accessible location?

First of all, the staircase must be level, with the same height of all steps, without holes, holes or other defects. Believe me, falling down the steps is very painful!

Secondly, it is advisable that the entrance is well ventilated so that you have a sufficient amount of air. As you know, during sports activities, a person’s oxygen consumption increases approximately 1.5 times. That is why it is recommended to exercise in green parks and in the fresh air.

Of course, a smoky entrance with fragrant fumes from the garbage disposal will not suit you. We recommend exploring neighboring houses, preferably new buildings, where the elevator and staircase have different entrances. People use elevators more often, so the stairs are empty, it’s clean, there’s a lot of air.

If there is no suitable entrance nearby, look for the nearest stadium with seats. This is an ideal springboard for losing weight - here you can run up and down the stairs, jog a couple of times, and shake your abs.

Recommendations

For training to be beneficial, you need to follow simple rules to minimize the risk of injury.

You definitely need to do a warm-up. This will warm up your joints and muscles. Warming up will prepare the body for further stress.
You need to wear sportswear and sneakers. Nothing should hinder movement or interfere with the exercises. Additionally, you can take a mat and expander from your inventory. Be sure to have a bottle of water to replenish the lack of fluid in the body.
The effectiveness of street training is not greatly affected by the chosen time of day. The main thing is that you need to exercise a couple of hours after eating.
You should include a light jog in your workout: this is both a warm-up and a cardio exercise.
The complex should include static (holding a certain pose) and dynamic ones.
After strength training, you should do some stretching to speed up muscle recovery.

Most street exercises rely on using your own body weight. Therefore, they are highly effective in losing weight and maintaining muscle tone. The complex is compiled individually, taking into account the level of sports training. Sometimes, in order to exercise on weight machines, girls have to perform lead-up exercises in order to do everything correctly.

Who is it suitable for?

Classes at the entrance are ideal for people who do not have the opportunity to go to the gym.
Also, for ladies who are looking for optimal sports activity for weight loss.
For young mothers who cannot be away from their babies for a long time. After all, even jogging in the nearest park will require at least 1.5 hours.
Athletes seeking to increase their level of physical fitness by selecting an effective cardio complex.
Busy people who want to find a way to devote at least a little time to sports. The entrance is always at hand, just wake up 20 minutes earlier in the morning and you are guaranteed a daily 10-minute exercise.

Major manufacturers of climbers

Climber Matrix

Johnson is an American company that produces stair steppers under the Matrix brand. The brand is a leading manufacturer of this type of exercise equipment on the professional sports equipment market. Such exercise machines are intended for use in fitness clubs, but are also perfect for home use. The cost of the manufacturer’s line varies from 596,000 – 1,200,000 rubles.

Climber StairMaster

StairMaster is the founder and first brand to release stair steppers. Although the manufacturer still produces high-quality, top-notch exercise equipment, Johnson is slightly ahead of the company. But the brand produces exercise equipment in a wide price range, which makes it possible to purchase a similar escalator for your home. Price from 320,000 to 1,019,000 rubles.

Climber Life Fitness

Life Fitness is a company that produces PowerMill stair trainers that are not inferior to competitors in quality. The exercise machines are intended for professional use in fitness centers. The cost varies from 950,000 to 1,480,000 rubles.

The benefits and harms of running in the entrance for weight loss

Stair running belongs to a high-intensity group of exercises that place a very high load on the body. Therefore, unfortunately, it is not shown to everyone. No matter how high the effectiveness in losing weight, you will have to refuse classes in the entrance if you have the following contraindications:

For obesity (body mass index more than 30);
With active varicose veins;
For hypertension;
After a heart attack and stroke;
Diseases of the cardiovascular system;
For scoliosis;
During pregnancy;
After operations;
In the presence of any inflammatory processes (including fever);
For diseases or injuries of the joints, especially the knee and ankle.

The benefits and harms of running up the stairs at the entrance are, of course, incomparable. There are many more positive aspects than negative ones. Later we will list the benefits of running up and down stairs, but first we will differentiate between these two types of load.

Running in the entrance: the difference between descent and ascent

During the ascent, the muscles of the thigh and ankle actively work, but when descending, the joints are most heavily loaded, especially the knee. Calorie consumption during ascent is much higher than during descent, because the athlete simultaneously has to expend energy to overcome the gravity of the earth. When descending, he uses more energy to concentrate attention and maintain control over the position of the body in space. In other words, when going up, the muscles work more actively, and when going down, the brain works more actively.

Thus, the benefit when lifting is in the active work of the muscles, the ability to qualitatively load the thigh and gluteal muscles. The advantages of descent are the ability to increase concentration, improve control over the operation of joint mechanisms, and strengthen the sense of balance and coordination.

We consider the benefits and harms of running on steps, and accordingly, we must indicate the disadvantages. During the ascent there is a very high load on the cardiovascular system. When descending, the risk of injury due to a fall increases, as well as joint damage if landing unsuccessfully on the next step.

To fully understand whether running up the stairs at the entrance is beneficial, let’s list the general benefits of this workout:

Excellent result for weight loss;
The ability to maintain the vital systems of the body in good shape (respiratory system, heart, blood circulation, metabolism);
Strengthening the target muscles, forming a beautiful relief;
Tightening of the skin, elimination of cellulite in the buttocks and thighs;
Strengthening joints and ligaments;
Due to improved blood circulation in the pelvis, reproductive functions in men and women improve. And by the way, this is far from the only benefit of running for men.
Posture improves;
Prevention of depression, improvement of mood;
Improvement of mental abilities.

General disadvantages include high load, so the exercise is not suitable for everyone. Also, the disadvantages include the risk of injury and possible difficulties in finding a suitable entrance.

Execution options

Lunges in step over a step . This option is often used to add variety to leg training. Steps across a step are similar to the walking lunges so beloved by modern athletes. They allow you to activate your hamstrings and glutes. The technique resembles a regular step, only the length of the step naturally becomes longer;
Steps sideways and crosswise . Lateral stepping is an excellent option for working the hip abductors and adductors, as well as for engaging the glutes. These options are suitable for those who are tired of regular strength training and want to do interval-style work.

Exercise technique in the entrance

Find out how to properly run up the stairs to lose weight, learn the technique by heart:

Warm up, paying special attention to the ankles and knee joints;
Start your workout by walking at a fast pace, then gradually start running;
Keep your body straight, look forward;
Inhale oxygen through your nose, exhale through your mouth;
Bend your arms at the elbows and help them with the main movement, intuitively alternately moving your elbows forward and back;
Place your feet on your toes, then transfer your body weight to your heel;
Do not raise your knees higher than necessary to move to the next step;
Do not straighten the knee joint - throughout the entire session it should be in a semi-bent position;
When turning, do not make unnecessary movements; try to run closer to the inside of the stairs.
If you get out of breath, take a step, calm your breathing and continue your workout.
Don't stop abruptly.

These were the main provisions of the exercise technique for weight loss, then let's look at what running up the stairs does and how many calories it takes.

Burpee

This exercise is suitable for wide steps. Perform burpees on the bottom step. At the moment of jumping up, go to the next step. Then perform another repetition on it. Jump back to the first step.

Exercise technique

Stand straight, feet shoulder-width apart. From this position, squat down, place your hands on the floor, jump your legs back and at the same time lower yourself to the floor, as if you were doing a push-up. From the bottom position, rise to a plank position with your arms straight. Pull your legs towards your hands in a jump and jump up (you can slam your hands above your head).

Complete 10 reps.

Burpees can also be performed in this way:

What exercises can you combine running up the stairs with to lose weight?

Let's talk about how to run stairs to lose weight faster.

Watch your diet. It is very important that the number of calories consumed is lower than the calories expended. Nutrition should be balanced, but low in calories. Eat more protein, limit fat, take a moderate approach to carbohydrates.
To start the weight loss process, the duration of each lesson should be at least 30 minutes. Only after this period does the consumption of energy reserves from fat begin. Accordingly, make a competent training plan so that it lasts about an hour.
It’s rare that a woman who comes to run on the stairs to lose weight has the physical shape to be able to withstand an entire hour of intense cardio exercise. Therefore, running up and down in the entrance should be combined with other exercises.

Test your form - put on a heart rate monitor and run up and down the entrance a couple of times. If your heart rate is above 140 beats per minute, it’s too early for you to run.

Start practicing walking on stairs, or at least alternate it with running;
Jogging is effective for losing weight - at a leisurely pace you can easily do it for 30-40 minutes. Well, the last quarter of an hour can be spent running up the stairs.
Don't forget about exercises for your abs, buttocks and legs: push-ups, squats, lunges, lifting your torso or legs, swings, jumping. Buy a jump rope or elastic bands for sports, run with small dumbbells.

Romanian squats

These lunge squats are performed in much the same way as classic lunge squats. The load on the muscles changes due to the fact that the back leg is not on the floor, but lies on a hill (steps, bench).

During the exercise, the back should be straight, the foot of the supporting leg rests on the ground with its entire surface. The working knee in the lower position does not extend beyond the toe. Try to lower the knee of your free leg as low as possible. Make sure that the heel of the supporting leg does not leave the floor.

Complete 10 reps.

What is better for losing weight, walking or running?

You are almost finished studying our article, now you know what the result will be if you run up the stairs regularly. Of course, the weight loss process will begin and your overall health will improve. However, due to the large number of contraindications, and also due to the extreme complexity of such training, many are interested in whether it is possible to replace running in the hallway with walking.

Walking up stairs is no less effective than running, including for weight loss. But it requires less energy, which means the process will go slower. On the other hand, if you combine different types of exercise, walk and run in turns, eat right and lead a healthy lifestyle, you will still achieve weight loss. At the same time, save yourself from a lot of stress while running up and down the entrance.

We recommend that women with weak and average physical shape still pay attention to walking. In the future, when your endurance increases and your athletic performance improves noticeably, you can switch to running. In the meantime, engage in weight loss without overloading your body, it will already have a hard time (literally and figuratively).

But for athletes who run up the stairs not to lose weight, but to improve physical performance, on the contrary, we do not recommend walking. Why lower the bar for yourself?

How to choose for your home

These simulators are representatives of an expensive segment for professional use, so the choice will mainly depend on price. Otherwise, modern electromagnetic simulators are equipped with a huge range of capabilities, from various programs and levels, to multimedia and compatibility with mobile devices. All exercise machines have a huge number of built-in programs, the ability to track heart rate and calculate calorie consumption. Therefore, when choosing such functions, pay attention to the brand, warranty and cost .

Training program at the entrance

Well, now you know what it takes to run up and down the stairs. Below is an effective weight loss program:

Training should take place 3 times a week, every other day, to give the muscles enough time to recover;
Beginner runners should devote most of the session to walking, and experienced runners should include interval runs with alternating climbing speeds;
If you are working out to lose weight, do abdominal exercises at home on weekends;

Program for the first 4 weeks of classes at the entrance for weight loss:

5 minutes warm-up;
30 squats, 20 leg swings, 20 body bends in each direction;
Walking 20 floors (up and down);
Rest 2 minutes, while resting, walk slowly in front of the entrance, do breathing exercises;
Run 10 floors (up and down);
Rest 2 minutes;
Walking 20 floors;
Cool down after training - stretching and breathing exercises.

This complex lasts 60 minutes. Evaluate your preparation, if necessary, slightly reduce the number of floors or remove one approach.

After a month, or when you feel ready, replace walking with running. To increase the intensity even further, do intervals (alternating speeds) or grab a pair of dumbbells. We wish you speedy and successful weight loss!

Scheme of exercises on the cardio simulator ladder

Interval training increases the intensity of the exercise, thereby increasing the oxygen consumption and calorie consumption that the body burns after exercise. Instead of just using pre-designed "fat burn" or "weight loss" programs on a machine, try doing your own interval training.

RPE is a measure of perceived exertion (how difficult an exercise is on a scale of 1 to 10).

Complex No. 1

Perform 3 rounds with a 1 minute break.

Slowly rise at 3-4 RPE for 60 seconds.
Step through the step at 3-4 RPE for 30 seconds.
Slow rise for 60 seconds.
Gain 7-8 RPE for 30 seconds.
Slow rise for 60 seconds.
Step through the step for 30 seconds.
Slow rise for 60 seconds.
Accelerate for 30 seconds.
Slow step – 30 seconds.

Complex No. 2

Perform a 3-minute warm-up by walking at 3-4 RPE before performing 5 rounds.

Double step at 3-4 RPE for 30 seconds.
Lateral Raise (Left Foot Step) at 3-4 RPE for 30 seconds.
Accelerate 7-8 RPE for 30 seconds.
Lateral lift (right foot step) at 3-4 RPE for 30 seconds.
Accelerate 7-8 RPE for 60 seconds.