Staircase Equipment Can Provide You Effective and Effective Exercise — Here's How
- Used Muscles
- Stair Climbers vs. Other Cardio Equipment
- Safety Considerations
- Final Takeaway
Getting into your daily routine does not mean that you have to move on. You can also climb to the top, using a staircase. This cardio machine mimics walking upwards, but with the added benefit that no matter how many sets of stairs you climb, you are always closer to the floor.
You may be curious about which muscles are actually used for climbing stairs (legs, obviously, but other muscle groups are involved, too), and if you have to jump on one over the many other machines in the gym. So we asked fitness experts Brad Dieter, Ph.D., Kami Blease, and Kemma Cunningham to sort out everything you need to know about this energy-efficient cardio machine. Keep reading what they said.
What Are the Benefits of Stairs?
If you have ever spent more than a few minutes on the stairs, you know that it will make your heart beat faster. But one of the main advantages of a ladder climber, especially when compared with other types of cardiovascular training such as running on a press, is that it is very effective in burning calories and often requires more muscle activity and energy production, says Dieter. That makes the stairs a great choice if you have a short time but still want an active and effective exercise.
Please add that climbers not only provide cardio workouts but also help to strengthen your core and lower body muscles.
All told, using a stair climber can lead to many positive results, including increased cardio endurance, lower back muscles (quads, hamstrings, calves, and glutes), improved core strength, increased caloric expenditure, and bone healthy, Cunningham says.
What Are the Dangers of Climbing Stairs?
Because climbers primarily target the lower extremities, one of the disadvantages is that using the same machine alone is not a complete exercise program. And even if you do not have a machine or exercise that your whole body needs to work all the time, Blease says you do not really want to stick to a routine that is only focused on certain parts of your body. It is important to put things together regularly.
Stairs are also more dangerous than flat cardio machines such as treadmills or bicycles, and there is a chance you will miss a step and fall, says Dieter. Also, says Cunningham, if you already have any balance or connection problems, the machine can make it worse.
What Muscles Do the Floor Riders Use?
As mentioned earlier, stair climbers use a lot of your lower body. Specifically, the machine directs your quads, glutes, hamstrings, and even muscles to the ankle joint such as your soleus, tibialis, and peroneal muscles. Bonus: Your main muscles (rectus abdominis, flexible abdominis, and psoas) are also overused, says Dieter.
Stair Climbers vs. Other Cardio Equipment
Stair Climbers vs. Treadmills
Stairs riders tend to burn extra calories at the same time as going faster on a treadmill, says Dieter (although the opposite may be true when you start running, and both machines can be adjusted for maximum power, so ultimately it depends on how you use the machine). Stairs need extra muscle strength because even though it is still standing, there is more movement. Additionally, ladder climbers provide less impact than treadmills while building your leg muscles.
Stair Climbers vs. Ellipticals
Ellipticals usually have a lower impact and can be easier for beginners than climbers as your feet do not leave pedals. You can also create a stable and comfortable elliptical cadence that can be stored longer than a staircase, says Blease. However, both Dieter and Blease point out that ellipticals comprise the upper body because your arms move in line with your legs.
Stair Climbers vs. Bicycles Suspended
Since you are sitting on a parked bike compared to standing on an uphill slope, you are not carrying your weight on the bike. This means that your muscle mass will be minimal, and you will not be able to improve your leg muscles as you would when climbing stairs. You will probably burn a few calories per bike, but that can change if you increase the intensity, so again, depending on how you use each machine. Standing bikes are usually safer though, and as Blease adds, they can be a great option for people who are just starting out and want to move their bodies more.
Stairs vs. Rowing Equipment
It may not seem like it at first, but rowing is just the exercise of the whole body. The rowing machine involves the same muscle groups as a ladder climber, says Dieter, but the rower includes upper body muscles such as the back and biceps. And as you sit, you do not carry your weight, so your body weight is low. Please says you can get both cardio workout and muscle strength in a rowing machine.
Safety Considerations
In general, most people can safely use the stairs. However, if you have a balance or anxiety disorder, you are in danger of falling and you may want to try another machine. Anyone with a back or knee problem should be more careful and focused on form so as not to aggravate existing conditions, Blease said.
Proper form is important when it comes to using stairs effectively and safely. Cunningham recommends that you double check your shoelaces, start small, and keep your foot on the steps. As you build up your self-confidence, you can gradually increase the speed to get stronger.
Another factor is your posture. " Instead, divert your thinking to good things in life, and only use handles to maintain balance. TryTry to push evenly through your foot with each step to fully target your legs and keep your core engaged, which will help you stay balanced on the machine.
The Final Takeaway
Stair climbers can provide a relatively low-impact and effective workout, especially for those looking to strengthen their lower body and core and get their cardio in at the same time. Since stair climbers do require balance and coordination, if you have issues with either, or any knee or back pain, you may want to be careful or avoid the stair climber in favor of something else.
Despite staying in the same place, the vertical movement of a stair climber ensures you're using more force production and building more leg muscles than you would with other cardio machines like treadmills, ellipticals, and stationary bikes. However, if you want to involve your upper body (e.g., arms and back), other machines may be a better alternative. Ultimately, most cardio machines can be adjusted to increase or decrease their intensity levels—so while stair climbers can be a great addition to your workout routine, the "best" machine for you will depend on your goals and what you're actually going to use regularly.