Lose weight by climbing stairs, and not by much! Tip of the week 25.

Losing weight by climbing stairs, it can be done! Climbing stairs not only improves fitness, it also gives you super-muscular legs and a super-tight butt. Climbing stairs strengthens your lungs and heart and is a real boost for your leg and buttock muscles.

Pedalling actually burns far more calories (about 150 Kc per 15 minutes!) than brisk walking or leisurely cycling! (about 150 Kc per half hour).

Especially for people with sedentary jobs or those who just don't get much exercise and spend most of their time sitting, it would be good to walk up and down stairs several times a day.

If you would like to lose weight by climbing stairs but have no stairs at your disposal, try standing on a step device more often. Step devices mimic stair climbing very well and are also available in mini versions so that the device takes up little space at home and can be slid under the sofa or bed after use, for example. 

Not only does frequent stair climbing/stepping strengthen the condition of the heart and lungs and improve your figure, it also benefits the joints and muscles. You get in better shape and the body stays supple!

Some gyms own a real stair simulator.

Losing weight by climbing stairs: burning fat!

Fine stair climbing at home whenever you want? I myself use a compact step machine with adjustable resistance. After a while, you really feel your heart rate going up, which is a sign that you are burning calories.

Whether you then actually burn fat depends on your heart rate. For this reason, you would be wise to wear a heart rate monitor while stepping.

When you train with a heart rate that is between 60 and 70 % of your own maximum heart rate, you can assume that you are optimally burns fat.

You calculate your maximum heart rate as follows:

Subtract your age from 220.

Example

If you are 39, your maximum heart rate is:

220 - 39 = 181.

60% out of 183 = 108.6 (109)

70% out of 183 = 126.7 (127)

Your fat-burning zone is between 109 and 126 heartbeats per minute.

When you make sure your heart rate stays between 109 and 126 beats per minute during your workout, your body burns fat optimally!

Lose weight at home by climbing stairs and working on your fitness and fat burning?

A good step machine can be found >HERE

If you have more space at your disposal and a big budget, the pro stairmill is the real deal, you'll find >HERE

Find a reliable heart rate monitor >HERE

Heart rate for optimal fat burning by age

Based on the above formula, you can get an indication at a glance, based on your age, of which heart rate at which age provides optimal fat burning.