Tips for burning twice as much fat as walking when climbing stairs without harming your knee joints.

Climbing stairs is not only a daily activity but also a high-intensity exercise that burns twice as much energy as brisk walking on level ground. It is estimated that for every 10 minutes of climbing, the body can burn an average of 100-150 calories thanks to the natural resistance mechanism against gravity.

The outstanding benefits of climbing stairs

This is a vertical exercise that requires continuous body movement to lift weights upwards. This process engages the largest muscle groups, including:

• Gluteal muscles:The primary muscle group is responsible for propelling the body forward and upward.
• Quadriceps and hamstrings:Continuous movement helps generate thrust and stabilize the knee joint.
• Core:It helps maintain balance and protect the spine during movement.

Maintaining this habit not only helps reduce overall body fat but also results in a firmer buttocks and a healthier cardiovascular system.

Comprehensive knee protection techniques

Many people fear climbing stairs because it causes knee pain, but in reality, injuries often stem from incorrect technique. To exercise safely, you need to master these three core rules:

1. The rule of landing on the entire foot.

A common mistake is using only the balls of your feet to climb, putting all the pressure on the kneecaps. Instead, place your entire foot on the step. Once your heel makes stable contact, the propulsion will shift from the knee joint to the gluteal and hamstring muscles, minimizing stress on the cartilage.

2. Correct upper body posture

Keep your back straight and lean slightly forward from the hips, avoiding hunching or standing too straight. This posture helps shift the center of gravity to your core muscles, creating better momentum and protecting your spine. Don't forget to swing your arms rhythmically to support your strength and maintain steady breathing.

3. Downward technique

The descent itself puts greater pressure on the knees due to the reaction force from the ground. If you already have joint problems, prioritize climbing up and using the elevator when descending to protect your legs.

Workout plan for beginners

Endurance is more important than immediate intensity. You can apply a phased adaptation plan:

• Start-up phase (Weeks 1-2):Climb 3-5 flights of stairs, completing 3 cycles (going up the stairs, going down the elevator). Maintain a steady pace to allow your cardiovascular system to adjust.
• Intensification phase (Weeks 3-4):Perform a double jump over two steps at once (double climb). This technique forces the gluteal muscles to exert more force, helping to shape the buttocks effectively.
• Advanced stage:Applying the interval training method, climb one floor quickly and then walk slowly down one floor, creates a fat-burning effect even after you've stopped exercising.

Safety precautions that cannot be ignored.

To maximize the effectiveness of your training, please pay attention to the following points:

• Wear athletic shoes:Never exercise barefoot or in flip-flops. A pair of shoes with good grip and heel cushioning will protect your ankles and reduce the risk of injury.
• Warm up properly:Spend at least 5 minutes thoroughly rotating your ankle, knee, and hip joints to warm up the joint fluid.
• Listen to your body:Stop immediately if you experience sharp pain in your knee, dizziness, or chest tightness.

Instead of viewing stairs as an obstacle, turn them into a tool to help you get back in shape and improve your health every day.

Thanh Vinh