5 Stair Climbing Benefits to Recharge Your Cardio

Updated: Jan 7

From running to bicycle riding, swimming or jogging, there are many different types of cardio exercises to choose from. But if you're looking for a cardio workout that gets the job done AND builds muscle and strength, try climbing stairs - it's the King of Cardiovascular exercises!

In our everyday lives, most of us walk up and down stairs without even thinking. In the morning to walk downstairs to make breakfast, carrying a laundry basket upstairs, walking down into the basement - it's something we do that can have an overall total-body workout.

Traditional stair climbing, (think outdoor or indoor steps) are better for those just starting out with this fitness trend. Why? You can go at your own pace, you can utilize climbing both up and down steps, different staircases have different surfaces, plus Vertical One Fitness Center offers a climate controlled environment.

Still not convinced that stair climbing is the perfect cardio workout? Keep reading to learn five distinct health and fitness benefits to gain one step at a time.

  1. Stair climbing activates your lower body in all the right places.

When you're using your body to climb up and down stairs, major lower body muscle groups are activated. Your glutes, hamstrings, quadriceps and even abdomen muscles start working hard to keep your body balanced and centered. Plus, activating these different muscle groups will help shape, sculpt and lift your lower body.

2. Stair climbing engages your core muscles.

Believe it or not, your abdominal muscles (which include the front rectus abdominis, external and internal obliques, and your rear transversus abdominis), play a large part in stair climbing exercises. These muscles not only allow you to move your spine through different ranges of motion as your climbing, but they work hard to stabilize and support your spine and maintain your balance.

3. It's one of the best cardiovascular workouts you can do.

"Stair climbing has proven to be one of the most effective exercises to burn calories. You might be thinking that you climb stairs every day, why bother yourself in a non-effective program?" an article from FirstQuoteHealth.com mentioned. "Although you might climb stairs frequently, assertive effort, as well as targeted achievements, is what makes the difference." Some studies have even showed that stair climbing greatly improves your VO2 Max while exercising.

4. It's easy on your joints.

If you compare stair climbing to other cardio exercises like jump training, running, or HIIT - stair climbing has been proven to be a low-impact cardio workout. Over time, low-impact exercises can help keep your ankles, knees and hips healthy.

5. Your bones benefit too.

Stair climbing is a weight-bearing exercise and as such will strengthen your bones. Bone density tends to decline with age and can lead to osteoporosis, a condition characterized by weak bones prone to fracture. Climbing stairs means the bones of your lower body must work to support your weight, and that extra load will trigger an increase in bone-building cell activity.

Bonus Benefit...

Weight loss! Stair-climbing exercise can help control your weight by burning more calories. For example, a 150-pound person can burn 272 calories when performed for 30 minutes!

If you're ready for a challenging and effective exercise for building cardio health, losing weight, and building lower body strength, Vertical One Fitness offers more than just stair climbing. Our HICAT® Training and state-of-the-art fitness center will give you a whole-body experience - whether new to fitness or a pro looking for something new, going vertical is a must! Get started by visiting verticalonefitness.com to learn more.


Vertical One Fitness is the world's first vertical fitness center in Norwalk, CT. An innovative concept that focuses on a 10-story stair climbing tower, this state-of-the-art fitness center includes 10,000 square feet of fully-equipped weight training and exercise machines to give our vertical climbers a full-body workout.

Contact: verticalonefitness@gmail.com

Phone: (475) 208-3914

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