JD Howell, McMaster University

Researchers Find Brief, Intense Stair Climbing Is A Practical Way To Boost Fitness

ArticlePress release
Bone, Muscle, & Joint
Heart & Vascular Health
+1
Contributed byMaulik P. Purohit MD MPHFeb 21, 2017

There are no more excuses for being out of shape. Researchers at McMaster University have found that short, intense bursts of stair climbing, which can be done virtually anywhere, have major benefits for heart health.

The findings negate the two most common excuses of couch potatoes: no time and no access to the gym.

"Stair climbing is a form of exercise anyone can do in their own home, after work or during the lunch hour," says Martin Gibala, a professor of kinesiology at McMaster and lead author on the study. "This research takes interval training out of the lab and makes it accessible to everyone."

Previous studies have proven the benefits of vigorous stair climbing over sustained periods of time -- up to 70 minutes a week -- but scientists set out to determine if sprint interval training (SIT), which involves brief bursts of vigorous exercise separated by short periods of recovery, was an effective and time-efficient alternative for improving cardiorespiratory fitness.

Investigators recruited 31 sedentary but otherwise healthy women and tested the effect of two different protocols, each of which required a 10-minute time commitment, including warm-up, cool down and recovery periods.

The exercise sessions were conducted three times a week over the course of six weeks.

The first protocol involved three, 20-second bouts of continuous climbing in an 'all-out' manner. The results were then compared and contrasted to participants who ran through the same protocol using an exercise bike which has already been shown to improve fitness.

For the second experiment, participants vigorously climbed up and down one flight of stairs for periods of 60 seconds, an experiment which could be easily adopted for the home.

Both protocols, each involving a total time commitment of 30 minutes a week, increased cardiorespiratory fitness, an important healthy marker that is linked to longevity.

"Interval training offers a convenient way to fit exercise into your life, rather than having to structure your life around exercise," says Gibala, who has studied high-intensity interval training for more than a decade and recently wrote a book on its efficacy entitled, "The One Minute Workout."

The findings are published in the journal Medicine & Science in Sports & Exercise.



Materials provided by McMaster University. Original written by Michelle Donovan. Note: Content may be edited for style and length.

Disclaimer: DoveMed is not responsible for the accuracy of the adapted version of news releases posted to DoveMed by contributing universities and institutions.

Primary Resource:

Allison, M. K., Baglole, J. H., Martin, B. J., Macinnis, M. J., Gurd, B. J., & Gibala, M. J. (2017). Brief intense stair climbing improves cardiorespiratory fitness. Medicine & Science in Sports & Exercise49(2), 298-307. DOI: 10.1249/MSS.0000000000001188

Was this article helpful

On the Article

Maulik P. Purohit MD MPH picture
Approved by

Maulik P. Purohit MD MPH

Assistant Medical Director, Medical Editorial Board, DoveMed Team

0 Comments

Please log in to post a comment.

Related Articles

Test Your Knowledge

Asked by users

Related Centers

Loading

Related Specialties

Loading card

Related Physicians

Related Procedures

Related Resources

Join DoveHubs

and connect with fellow professionals

Related Directories

Who we are

At DoveMed, our utmost priority is your well-being. We are an online medical resource dedicated to providing you with accurate and up-to-date information on a wide range of medical topics. But we're more than just an information hub - we genuinely care about your health journey. That's why we offer a variety of products tailored for both healthcare consumers and professionals, because we believe in empowering everyone involved in the care process.
Our mission is to create a user-friendly healthcare technology portal that helps you make better decisions about your overall health and well-being. We understand that navigating the complexities of healthcare can be overwhelming, so we strive to be a reliable and compassionate companion on your path to wellness.
As an impartial and trusted online resource, we connect healthcare seekers, physicians, and hospitals in a marketplace that promotes a higher quality, easy-to-use healthcare experience. You can trust that our content is unbiased and impartial, as it is trusted by physicians, researchers, and university professors around the globe. Importantly, we are not influenced or owned by any pharmaceutical, medical, or media companies. At DoveMed, we are a group of passionate individuals who deeply care about improving health and wellness for people everywhere. Your well-being is at the heart of everything we do.

© 2023 DoveMed. All rights reserved. It is not the intention of DoveMed to provide specific medical advice. DoveMed urges its users to consult a qualified healthcare professional for diagnosis and answers to their personal medical questions. Always call 911 (or your local emergency number) if you have a medical emergency!