Stair Climbing Or Walking: Which One Helps You Shed Kilos Faster?

When it comes to weight loss, choosing the right exercise can make all the difference. Walking is a popular low-impact workout, while stair climbing is often considered a more intense alternative. But which one actually helps you burn more calories and lose weight faster? Let's check!

Calories Burned: Walking vs. Stair Climbing

Stair climbing burns significantly more calories than walking because it requires more effort to lift your body weight against gravity. According to the American Council on Exercise (ACE), a person weighing around 70 kg (155 pounds) burns approximately 175 calories in 30 minutes of brisk walking at a speed of about 6.4 km per hour (4 mph). Whereas, the same person can burn around 216 calories with moderate stair climbing and over 280 calories with fast-paced stair climbing. The calorie burn increases proportionally with body weight.

As per Harvard Medical School, stair climbing burns 25 to 60 per cent more calories than brisk walking. The difference becomes even more significant when stairs are climbed at a faster pace, making it a more efficient workout in a shorter time.

Expert's Take On Stair Climbing And Walking

Dr Cedric Bryant, Chief Science Officer at the American Council on Exercise, explains that stair climbing engages multiple muscle groups, including the glutes, quadriceps, hamstrings, and core. The added resistance from climbing stairs turns it into a strength-building exercise in addition to being a cardiovascular workout.

Dr Michael Joyner, a physiologist at the Mayo Clinic, explains that stair climbing mimics resistance training exercises such as squats or lunges. Building lean muscle mass through stair climbing helps increase metabolism, leading to a higher calorie burn even at rest. This metabolic boost can aid in long-term weight management.

A study published in the British Journal of Sports Medicine in 2019 found that people who climbed stairs for just 10 minutes a day experienced fat loss and improved cardiovascular health. The intensity of stair climbing promotes better endurance and faster calorie expenditure compared to walking.

Weight Loss and Fat Burning Potential

Walking remains an effective workout for sustained fat loss, particularly when done for longer durations. Walking at a moderate pace for 45 minutes or more helps the body shift into fat-burning mode, making it an excellent option for individuals looking for a steady, low-impact approach to weight loss.

However, stair climbing provides a more intense cardiovascular challenge, requiring higher energy expenditure in a shorter period. This makes it an efficient workout for those looking to maximize calorie burn in a limited time.

Which Exercise is More Effective?

Stair climbing is more effective for rapid calorie burning and muscle engagement. It is particularly beneficial for people looking to accelerate weight loss, improve cardiovascular health, and strengthen the lower body.

Walking, on the other hand, is a lower-impact exercise that is easier to sustain over long periods. It is ideal for those who have joint issues or are just beginning their fitness journey.

Combining Both for Better Results

For optimal weight loss, combining both exercises can be highly effective. Walking can be used as an endurance workout, helping to burn fat over an extended period, while stair climbing can be incorporated as a high-intensity interval workout to increase metabolism and muscle strength.

Ultimately, the best exercise depends on individual goals, fitness levels, and lifestyle. Those seeking faster weight loss and muscle toning may benefit more from stair climbing, while the ones who prefer a steady, low-impact workout may find walking more sustainable.

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