Every time the elevator in your building is turned off, and you don’t live on the first floor, don’t rush to curse everyone around you. After all, if you want to lose weight, these problems will only benefit you.
You know when many people are waiting for a sign from above and all that? So a non-working elevator is just that, a sign! This is your chance to become a sporty, fit and successful person. Successful, of course, is not a fact, but that’s not what my blog is about. Let's focus on the first two points. Today we’ll talk about whether walking up the stairs will help you lose weight.
Does walking up stairs really help you lose weight?
As a true fan of stairs, I can say with full responsibility that walking on stairs is very effective for losing weight. Most likely, my students consider me a terrible person precisely because of the stairs on which they suffer during our training.
On the stairs you can come up with an endless variety of different exercises that will help you not only lose weight, but also tone your muscles .
This can be either regular walking or running, or various lunges, jumps, squats and many other executions. But now let's talk about walking.
Firstly, walking itself promotes weight loss, since it requires the expenditure of a certain number of calories. Sometimes walking is even more effective than running .
I even have a separate article about this. And walking up the stairs is many times harder because it uses many more muscles. This means that more calories are burned.
Cardio workout: how many calories does it burn?
How many calories are burned when walking
You should know how many calories a cardio workout burns with a weight of 60 kg in 30 minutes:
- step aerobics - 295 kcal;
- exercise bike - 208 kcal;
- swimming - 247 kcal;
- walking 6 km per hour - 152 kcal;
- running 10 km per hour - 249 kcal.
Swimming underwater
How long do you need to walk up the stairs to lose weight?
For most people, the first question that arises is how long do you need to walk up the stairs to lose weight?
If you think that you will stop using the elevator to go up to the second floor and in a month you will be offered to appear on the cover of a fitness magazine, then you are very mistaken.
To get rid of excess weight, you need to take a lot of stairs. Especially if the stairs are your only physical activity, that is, you don’t go to the gym or exercise at home.
In addition, in order to lose weight, you need to watch your diet. I also wrote articles about proper nutrition for weight loss for men and women, I recommend reading them.
To lose weight, try to take the stairs always and everywhere. The more you walk, the more calories you will burn . Therefore, the more you walk, the faster you can tell everyone that sport has changed your life once and for all and now you sincerely don’t understand how you can not take care of your body.
If you just go up to your home not by elevator, but by stairs, then you will wait longer for the result than Hachiko does for her owner. By the way, Hachiko didn’t wait.
at least 30 minutes a day walking up the stairs and the results will not be long in coming.
Burning calories during physical activity
Regardless of gender or age, the human body must receive the required portion of calories every day. The daily intake is individual for everyone and depends on physical activity. Young people are more active, while middle-aged people lead a more relaxed lifestyle. Also, a person with a sedentary job needs fewer calories, unlike an athlete.
Counting calories is the first step to losing excess weight. Knowing your individual daily requirement, you can calculate the required number of calories per day to start losing weight. You can calculate using a formula or a special online calculator.
The female body needs fewer calories than the male body. This is due to genetics. A woman needs about 2000 kcal per day. If you need to lose weight, subtract 10–20% (500 kcal) from your normal daily intake.
Men have a fast metabolism and tend to lose weight. The daily norm is about 2400 kcal. To lose weight, men and women need to consume 10-20% fewer calories.
Calorie table
Where can you go walking?
I'm sure there are plenty of stairs in all buildings, parks and, in extreme cases, gyms. So make the most of this opportunity.
In your house it is free, in your city there should also be stairs and more than one, they are also free. In the gym they are paid, but if you want to lose weight comfortably, then everything is in your hands.
Absolutely any staircase that consists of more than 5 steps will do.
Consider the option of the house in which you live. If you are afraid that your neighbors will think that your cuckoo has flown to warmer climes because you are running back and forth across the floors, then do it early in the morning or late in the evening. The city falls asleep, a juicy pie wakes up and begins its journey to a slender body.
Set a timer for 30 minutes and walk up and down. The main disadvantage of this option is that you may feel dizzy. But after such training you can fly into space, your endurance increases greatly. The main thing is that the spacesuit fits on your still massive thighs.
Let's also remember your place of work.
If this is some kind of high-rise building, then by giving up the elevator, you will not only lose weight, but also make happy people who are late for work in the morning, perhaps even because of you.
The fact is that the elevator can accommodate a certain number of people and it has a maximum weight. By using a ladder, you allow two or even three people to get to their workspace a little faster. So far there are only advantages.
Next is one of the best options. This is any staircase in your city. For example, in the park. Usually these are long and tall stairs with wide steps. You can walk up and down on them without getting dizzy. And this is an outdoor workout, just wonderful.
As a last resort, you can come to the gym and stand on a machine that simulates walking on stairs . But such miracles are not found in all halls.
I advise you to choose wide steps so that you can take a wider step, or take a step every other step. This will increase energy expenditure and allow you to tighten your hamstrings and gluteal muscles.
If you walk in small steps, you work mainly the front of the thigh and calf muscles.
Types of Cardio Training
There are many sports for cardio training that have different effects on a person, and burning 500 kcal in 45 minutes of cardio training is quite possible. It is only necessary to load the body gradually in order to adapt it to new loads.
How many calories are burned when running?
Cardio is beneficial for the heart. Such training develops the cardiovascular and respiratory systems.
Note! Properly selected cardio load and intensity of exercise increases physical capabilities without harming the muscles.
Running is the simplest physical activity, but it is not suitable for everyone. It is necessary to take this sport seriously if you are overweight, have problem joints or have poor physical fitness. Running strengthens the legs, buttocks, abdominal muscles and intercostal muscles. During a jogging walk, your arms work, which contributes to the load on the biceps, triceps and broad back muscles.
Cycling will be an excellent exercise if you have poor physical fitness and are overweight. While riding, the main load goes to the quadriceps. The gluteal muscles, calf muscles and thighs do not remain unloaded.
Swimming is great for people who are overweight and have problem joints.
Swimming strengthens:
- muscles of the legs, arms, back, abs;
- joints and ligaments;
- increases endurance;
- has a positive effect on the respiratory system.
During swimming (crawl, breaststroke), oxygen is retained when inhaling, and exhalation occurs under water, in a dense environment. This workout increases lung capacity, which promotes deep breathing and good oxygen saturation.
Aerobics is the best form of cardio exercise for those who find it boring to workout alone at home. Aerobics includes: jumping, stretching, active walking and floor exercises.
Boxing guarantees a good cardio load. To avoid bruises, you can only exercise with a bag. By practicing punches, you can not only learn self-defense, but also have a positive effect on the heart.
Thus, cardio training helps you burn 500 calories in 45 minutes quite effectively.
When can I expect results?
If you do everything as I wrote, and at the same time monitor your nutrition, then in a month you will see the result . Yes, this will not be a transformation from a caterpillar to a butterfly. But from a caterpillar to a more toned caterpillar is quite possible.
The more you train, the faster the results will be. If you spend only 5 minutes a day walking up the stairs, and the rest of the time you lie on the sofa in front of the TV, placing a plate of dumplings with mayonnaise on your stomach, then even after a year your results will not please you, and may even upset you.
The influence of the stepper on the human body
A stepper is a very popular exercise machine that is used to pump up certain muscles of the body. This device is a good cardio machine that simulates climbing stairs. It is mainly used for the purpose of losing weight, but its benefits are not limited to this:
- the heart and blood vessels are strengthened;
- the respiratory system develops;
- strengthens the muscles of the back, abs, buttocks;
- excess weight is lost;
- figure correction;
- improved coordination;
- stimulation of the metabolic process;
- increasing immunity.
Stepper
There are three types of stepper:
- classic - imitates climbing stairs as accurately as possible;
- balancing - additionally develops coordination of movements and strengthens the abdominal muscles; when moving, the center of gravity of the body shifts in different directions;
- rotating - additionally loads the back, since when walking the body turns. This type with the maximum amount of load and works all the muscles of the body in 10 minutes.
Calorie consumption on a stepper
The number of calories burned depends on the intensity of the exercise. Approximate consumption is 500–600 kcal per hour. With a combination of exercise and proper nutrition, excess weight comes off quickly.
Nutrition for cardio training for weight loss
Cardio training is represented in many sports: cycling, swimming, jumping rope, brisk walking, aerobics, dancing, etc. Diet is an integral procedure that determines the effectiveness of exercise. If the exercises do not involve burning excess fat and body weight is within normal limits, then the diet does not involve serious restrictions. In this case, a normal healthy diet with a slight restriction of animal fats and light carbohydrates is sufficient.
Note! Cardio exercise awakens your appetite, and if you do not follow the diet, you can gain excess weight.
The diet during cardio training should include:
- animal proteins (beef, chicken breast, milk, fish) in a ratio of 60–70% of the daily diet;
- carbohydrates (cereals, cereals, vegetables, fruits) 20% of the daily value;
- vegetable fat (nuts, vegetable oil) at least 30 grams per day.
Important information! Reducing the number of calories (by more than 20%) during cardio exercise can lead to muscle tissue degeneration.
Cardio training on a jump rope
Nutrition after cardio training to burn fat
To achieve the desired result, you must follow proper nutrition before and after training. The main principle of nutrition is:
- carbohydrates - before training;
- proteins - after training.
You cannot exercise on an empty stomach, but you should eat food 1.5–2 hours before training.
Nutrition after exercise is important. Eating is allowed after half an hour.
Option 1:
- complex carbohydrates - 60%;
- protein - 40%.
Option 2:
- fast protein (whey protein, egg white);
- an hour later - protein, complex carbohydrates, fats (40x40x20).
Sources of calories
