Stair Climbing, Stair Machine Fitness Training

Stair Climbing, Stair Machine Description

Stair climbing is an excellent way to build cardiorespiratory endurance and lower body muscular endurance and strength. It can be done either indoors on a stair-climbing machine or stairwell, or outdoors on a series of steps such as in a stadium. Machines are popular at fitness clubs around the country. Some stair machines allow you to adjust the intensity of the workout. When climbing stairs outdoors, make sure that they are dry and clear of debris which could cause a fall. Stair climbing requires coordination and muscular endurance in the legs.

Stair Climbing, Stair Machine Warnings

• Individuals with high blood pressure should be aware that stair­climbing can often cause a rapid rise in blood pressure. Fitness Expert recommends that hypertensive individuals consult their physician for permission prior to stair climbing.
• Those suffering from chronic injuries of the ankles, hips, lower back, or knees or muscle strains of the lower body should seek medical consent before engaging in this activity.
• If using a stair machine, avoid leaning forward or hunching over the machine. This practice not only limits the exercise's effectiveness, but could lead to lower back pain or injury.
• Engage in an easy, gradual warm-up session before beginning stair climbing.

Stair Climbing, Stair Machine Risks

• Falls, trips and resulting cuts, bruises or fractures (stadium or outdoor stair climbing)
• Weather/climate risks such as excessive heat and sun exposure or extreme cold and ice hazard (stadium or outdoor stair climbing)

Stair Climbing, Stair Machine Sport-specific applications

• Useful conditioning tool for sports requiring uphill or inclined movement such as hiking, hill or mountain climbing or backpacking

Stair Climbing, Stair Machine Equipment required

Outdoor:
• Clothing: comfortable and suited to the weather
• Footwear: should provide proper ankle support and good traction Machine:
• Clothing and footwear should be comfortable and allow freedom of movement

Stair Climbing, Stair Machine Applicable substitutions

• Hill or rock climbing
• Hiking/backpacking
• Inclined treadmill
• Step or bench aerobic dance
• High stepping aqua-exercises
• High-volume bodyweight step-ups on bench, step, or box (see individual entry under resistance training)

Stair Climbing, Stair Machine Reference sources, organizations and publications

• Manufacturers ­ Stairmaster, Stairobic, Life Fitness, Precor, Universal

Mode

Cardiorespiratory:Aerobic/Interval

Fitness Benefits

• Cardiorespiratory 5
• Flexibility 1
• Muscular Strength 2
• Muscular Endurance 5
• Body Fat Recution 5

Fitness Requirements

• Cardiorespiratory 1
• Flexibility 0
• Muscular Strength 1
• Muscular Endurance 2
• Coordination/Skill 2

Muscle groups used

Primary muscles: quadriceps, gluteus maximus, hamstrings and calves Assistance muscles: hip flexors and lower back (erector spinae act as stabilizers during the exercise)

Energy expenditure

Approximately 0 Calories per minute per pound of body weight