When it’s cold out, you can’t find your bathing suit, the gym is closed for renovations, and your exercise bike is “out of order,” all is not lost.
You can still get exercise if you have a second floor (or more) in your home or office.
Climbing stairs can give you a good workout in very little time, according to a new study.
Given that stairs inspired StairMaster exercise machines and their many derivatives, this should come as no surprise.
Whereas previous research has looked at vigorous, steady stair climbing for up to 70 minutes a week, the new study looked at “sprint interval training” (SIT) on stairs, in which you alternate brief bursts of all-out exertion and short recovery periods.
To test how SIT would work in a two-story home, researchers had a group of sedentary but otherwise healthy women do three 60-second bursts of climbing up and down a single flight of stairs over a 10-minute period (with warm-up, cool-down, and recovery periods).
With just three of these 10-minute sessions a week, the women improved their cardiorespiratory fitness significantly.
So if you think you don’t have time to exercise, think again.
All you need are a flight (or more) of stairs.
Source: Brief Intense Stair Climbing Improves Cardiorespiratory Fitness.