POWER UP

Stair workouts blow away just about everything for calorie burn and boosting cardio fitness. Step one: Use the science on these pages to get next-level results.

The vertical demand of stair climbing means you can skyrocket your heart rate (the key to scoring HIIT’s cardio benefits) and reach an off-the-charts calorie burn: Running stairs burns 484 calories in a half hour, compared with 393 calories if you run a speedy seven-minute mile. “Moving your body vertically takes more power than going across a flat surface,” says Martin Gibala, a kinesiology professor at McMaster University in Ontario. Can’t last a half hour? Even one minute on the stairs will raise your game. In Gibala’s recent study, by doing just three 20-second bouts of vigorous stair climbing – with a few minutes’ rest in between – three days a week for six weeks, participants saw a 12 per cent increase in their cardio fitness and an 8 per…

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Shape Singapore (Digital) - 1 Issue, August/September 2019

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