Monday, April 02, 2001
Stair climbers find creative ways to improve fitness
By Carrie T. Henderson
Enquirer contributor
995, 996, 997. I made it — but barely.
For a person who loves elevator rides, climbing the 49 floors at Carew Tower downtown is quite an accomplishment. Not only did the workout take my breath away; it also helped to shed almost 100 calories.
A recent Cincinnati version of Survivor had contestants slogging up the Carew Tower stairs. One hardy contestant managed it in just over 10 minutes.
Stair climbing is a free, convenient and safe form of exercise. Stairs are readily available in homes, apartments, workplaces, and shopping malls.
Unfortunately, stairs are being neglected by the general public. Elevators and escalators are taking their place. A recent study conducted by John Hopkins University Medical Center found that 95 percent of people choose escalator rides over climbing flights of adjacent staircases.
But stair climbing is a great way to take advantage of warmer weather and get a good workout outdoors. Amy Leroux, 30, of mount Adams regularly incorporates stair climbing into her weekly fitness routine. “If I have to exercise, I want to enjoy the outdoor scenery and fresh air.”
Health benefits
OK, so maybe stair climbing is not the most exciting form of exercise. However, the physical benefits are tremendous.
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STAIRS FOR CLIMBING
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One of the best known stair-climbing events in Cincinnati is the annual Good Friday pilgrimage up Mount Adams to Holy Cross-Immaculata Church. But Cincinnati has plenty of other landmark stair-climbing locations. Consider taking these steps:
• Carew Tower: Downtown, 997 stairs.
• P&G: Downtown, employees only, 1,117 stairs.
• Ault Park: Mount Lookout, 109 stairs.
• Mount Lookout Square: 60 stairs.
• Xavier University: From Hinkle Hall to back of O'Connor Sport's Center, 151 stairs.
• Holy Cross-Immaculata Church: Mount Adams, 85 stairs (a number often debated by the tens of thousands of people who have made the climb, depending on whether you count the first and last step.)
• Former Museum of Natural History: behind the building on Gilbert Avenue, 153 stairs.
• Eden Park: near the tower, 88 stairs.
• Newport Central Catholic High School: 49 stairs.
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According to the U.S. Centers for Disease Control and Prevention, individuals who spend at least 10 minutes a day ascending and descending stairs could lose up to 10 pounds in a year and greatly increase their cardiovascular health.
Stair climbing is both cardiovascular and a strengthening exercise, says Dr. Marc Galloway, a surgeon at Cincinnati Sportsmedicine and Orthopaedic Center. It helps to build leg muscle and increase endurance. Carrying hand weights while climbing can provide a whole body workout.
This low-aerobic exercise targets lower-extremity muscles, such as the quadriceps, along with the gluteus muscles. Experts recommend aiming for workouts of 20 minutes at least three times a week. This intense activity works by carrying your body weight against gravity. If done properly, stair climbing is low-impact and safe for the knee joints, says Dr. Galloway.
So how do you do climb stairs properly?
• Start by wearing supportive shoes.
• Use proper climbing posture. Lean forward slightly from the hips with a straight back. Avoid having a rounded back. A hunched back will increase the amount of strain put on your lower back.
• Place your whole foot on the step. Avoid climbing with your heels hanging off the edge of the step. This could lead to injuring your Achilles tendon.
• Avoid over-straightening your knees as you climb.
• Choose a safe, well-lit, well-ventilated stairwell to climb.
Getting started
Shortness of breath and burning thigh muscles will fill your first stair-climbing exercise workouts. Dr. Galloway says that a burning sensation is a healthy sign that muscles are being stimulated.
“Do not confuse a burning sensation with a stinging or numbness sensation,” he warns. If these sensations occur, end the session immediately.
Here is some advice for the beginner stair climber:
• Warm up by walking for at least five minutes.
• Stretch the major leg muscles that will be targeted during the workout.
• To help your heart and muscles adjust slowly and safely, climb two flights of stairs and then march on that stair landing for a few minutes.
• Cool down by walking around for another five minutes.
• Continue this routine for the first week for about 10 minutes. Each week add five minutes to your workout. Eventually you will be able to climb all the flights without taking a break between landings.
Alternative exercise
Many athletes and celebrities incorporate stair climbing into their workouts when they are on the road away from their lavish gyms.
In order to improve muscle endurance in the legs and increase cardiovascular stamina, athletes scale sports stadium bleachers.
Fitness buff Madonna is rumored to have climbed 50 flights of stairs as a substitute workout while on tour.
Stair-climber machines are very popular in gyms and homes. At Exercise and Leisure Equipment in Columbia Township, they are the fourth highest selling exercise equipment.
There are even competitions for stair climbers. In New York, climbers sprint up the 1,575 stairs at the annual “Empire State Building Run-Up.”
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