The Art of Stair Climbing - How to Start

#stairclimbing, #howtoclimbstairs, #walkingstairs,

Hi, I'm Peter Shmock and welcome to my channel. I'm a performance coach, educator, teacher and 2 x Olympian. I love helping people learn how to reclaim ,develop and fortify their mental, physical and internal abilities in a sane and sustainable way. The end result is performing what they love to do the rest of their lives at the highest and easiest way possible.
My philosophy is the Way of the Life Athlete. Practical guidelines and practices to learn how to live with an "ever upwards " mindset in a Do Less - Be More framework.

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Thanks for watching.

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There's no better way of increasing your aerobic condition and strengthening your legs at the same time than walking/ running stairs. Short bursts of climbing stairs following by a rest period of walking back down is the true definition of interval training. Quick and efficient training with big results - what could be better. Plus you get to be outside.
Build your time on the stairs up slowly to 30 minutes - that's all that's needed for most folks.
If you want to make you stair workout harder - don't increase the time - increase the intensity by running them more often or taking two steps at at time.
This is one of my favorite ways of staying fit and being outside and I hope you get the " yee ha " out of it as I do when you're at the top of your last step.
Go forth and conquer - and have fun doing it.
Keep Moving and Breath Deep.

[kats.]

I walk up all the way to the top of my 24 floor dorm room building four times a day, resting at the top and stretching my legs. Works wonders and only takes me 5 minutes each time. Not terribly time consuming and it's free.

[katelyn]

I'm currently on a weightloss journey and the video really inspired me. Thank you so much!!

[reginaabrego]

I have a second job which requires walking lots of stairs so I want to utilize these stairs and benefit from them they are very steep thanks for the tips

[duncanwalshfitnessweightlo]

Steps are such a great form of exercise. I have been running steps for nearly 30 years and wouldn't be without it. Just filmed some last week and can feel the benefit in leg power immediately.

[danielsilich]

Thanks for the Vid, im overweight but I like to use stairs. Time to train more.

[kellyk]

Thank you for this video!! I came here stuck in a rabbit hole of researching for a story i am trying to write, attempting to calculate the time that characters could climb a great height of stairs; i needed to see what 1 vs 2 steps per second looked like! Thank you, this helps, even though it likely wasn't the intended purpose of making the video! Thank you! =]

[thefunplace]

I combine walking with stair climbing, every day for an hour and thirty minutes. My apartment complex has five long floors. So I start on the top floor and walk the length of each floor, all the way down to the first floor. Then I climb the stairs all the way to the top floor. I keep repeating this routine, for an hour and thirty minutes.

[daviddavirgi]

This was great and really important to go for only five or ten minutes when starting out and as you get into a regular routine of stair climbing two or three times a week go longer adding a few minutes longer until you can do 30 minutes..I jump rope on the other days.

[corazondelince]

I do about forty minutes of stairwalking but I mostly go at an easy pace. I do this every other day.

[Johnnewb]

I really appreciate this.
Got a weak hip and need to bring it back to life.
Going to try your suggestions. Thanks!

[lolasimmons]

Thanks Peter. Merry Christmas ⛄ and I am a new subscriber.

[johnbarron]

The two step method walking up without moving laterally seems to be the most biomechanically efficient method of climbing stairs. Running wastes too much energy just moving your limbs and you will fatigue much faster. Doing single steps also wastes more energy per step to move your limbs. The more steps you take at once, the more of your energy gets used to actually lift your own weight upward. Of course at some point your flexibility begins to limit how far you can swing your leg forward, and the energy consumed per step actually begins to increase. The sweet spot might be two to three steps at a time depending on your flexibility. Efficiency probably only matters if you are concerned with maximizing your sustained rate of climb. For example, in a stair race. If you just want an effective stair workout and don't care about how fast you're climbing, then efficiency isn't that big of a concern.

[meekhinglim]

Thank You for showing us some tactic. I 63, with the recent lockdown of Covid19 I have been doing stair climbing for the past 2 months for 30 minutes each session, my heart race so fast and my lung is grasping for air. I found it beneficial to my health as I am a type 2 diabetic patient

[jaxgord]

I walk up the stairs of my 40 floor condo, resting every 10 floors. And carrying a bottle of water with me. Thats very important.

[laxmichitty]

I do wrk ..and bit lazy too..so i use to walk 1st floor to 9th floor 2 tyms after lunch..I wanted sm variation..thank it will help.. 🙏👍

[artsmodelstation]

Peter: if you haven’t exercised in a long time. how do you start ? time ? reps ? Etc

[eugenioferrari]

Thank you, very useful suggestions and tips

[deepakragarwal]

best Exercises for weight loose between Running and Stairs Climbing ?

[gautamparikh]

e = mgh, that comes to burning as much calories as your own bodyweight on climbing and coming down 14 storeys, considering floor to ceiling height to be 9.5 feet with 6" slab.

If your weight is 70 kg and you reside on floor 14, each time you down to ground and come up again, you burn 70 calories.

It's simple physics, and simple way to build stamina and endurance plus lose weight.

[imumojumder]

OMG! ppls climbing 24, 40 flloors each day. I thought Im doing hard by climbing 7 floor a day😂