Every few months, different forms of cardio start trending in the fitness world. Rucking, walking on an inclined treadmill, changing tempo while jogging, etc. While the best form of aerobic exercise is always an activity that you enjoy and do consistently, stair climber workouts are gaining traction first on social media and now in the real world. At my local gym, the machines have been so full over the past few months that they are almost unavailable during peak hours.
First introduced in the early ’80s, stair climbers feature a series of continuously rotating steps with adjustable speed. Imitate the action of climbing stairs. Fitness influencers claim that stair-climbing habits can tone your glutes, which can be unrecognizable in the summer, but can this machine actually live up to its hype?
We spoke to experts to distinguish between exaggeration and merit..
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Less stress on the joints than running
The main talking point among defenders of stair climbers is that it’s easier on the joints than many other aerobic exercises.
“Stair climbers are a good starting point because they deliver a little but not too much impact while providing very high cardiovascular stimulation,” says Rustam Turki, a registered physical therapist at Athletes Care Sports Medicine in Markham, Ont. He also cited the elliptical and stationary bike as other effective low-impact cardio options.
A sedentary lifestyle can lead to a variety of health concerns, including arthritis and limited mobility. However, high-impact exercise can increase strain and risk of injury, especially to the knees and lower back. Stair climbers can provide a rewarding aerobic workout without some of the drawbacks associated with long-distance running, such as the potential for chronic knee or lower back injuries.
Stair climber helps increase lower body muscles
Videos online tout stair climbers as a great way to tone your lower body muscles and tone your glutes. This may also apply to beginners, as the machine movement mimics the partial repetitions of a single-leg squat. For people with established training habits, the benefits of climbing stairs may be small.
“The act of climbing stairs can stimulate certain muscle growth and strength,” Torke says. “But if you have some baseline level of fitness and strength, it’s no better than most other cardio exercises.”
If your goal is to increase the size or contour of your lower body, he says your best bet is to focus on strength training and weightlifting.
Does stair climber help with fat loss?
According to Harvard Health Publishing, a person weighing 185 pounds burns 252 calories in 30 minutes of walking up the stairs. While this may be beneficial if you’re trying to meet a calorie deficit, it’s not the fat loss magic bullet that many people online claim.
“Stair climbers can be effective because they burn a significant amount of calories, but they need to be viewed as part of a broader picture that includes nutrition and strength training,” says Katie Crew, a certified personal trainer with the National Strength and Conditioning Association.
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Would you like to try a stair climber?
If you don’t have a habit of exercising, simply climbing the stairs can improve your overall health. A 2007 study published in the Journal of Sports and Science Medicine found that when sedentary people climbed low-volume stairs (participants climbed 145 flights of stairs up to three times a day), their VO2 Max (the maximum amount of oxygen the body can use during strenuous exercise) increased by 9.4 percent.
There is no doubt that the stair climber is a useful tool for increasing your aerobic fitness or achieving your fat loss goals. However, regardless of whether it is effective or not, Your goal depends on whether you enjoy using it or not.
If you’re looking to change up your usual routine or start from scratch, a stair climber can be a great option. If you’ve ever tried a long session on a machine, you’ll know that this workout is no joke. When the weather gets better, Climbing stairs outdoors is also a good option.
Crews recommends that beginners trying the machine gradually increase their pace and time, and check their form by not leaning their arms on the machine.
“If you’re starting out and feeling a little unsteady, the handlebars can help you balance, but be careful not to rely too much on them as you build strength and fitness,” says Crews.
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