Categories: general

Does Stair-Climbing Reduce Belly Fat?

 

Do you struggle to lose belly fat? Some people try everything to lose weight and belly fat in particular, but to no avail. Some try diets, intermittent fasting, exercising and sport. However, belly fat is hard to be lost. Actually, stair-climbing can help you lose weight and belly fat. It is a simple and cost-free method. Also, it has healthy benefits. Many people find it effective to lose belly fat. Let’s know more about belly fat and how to lose it while stair-climbing and why it can be a perfect exercise.

Belly Fat is Hard to Lose

Why is it hard to lose? And why is it different than any other form of fat? Because it is more metabolically active. Belly fat is stored around the organs in the stomach. In fact, there are three types of fat: triglycerides (exists in the blood), subcutaneous (directly exists under the skin) and visceral (is the dangerous belly fat). Visceral fat sits under the muscles of the stomach. Consequently, it causes negative effects on your health. In addition, it negatively affects your blood cholesterol and blood sugar and the metabolic diseases. Belly fat may cause diabetes.

A lot of people are not overweight, but they have belly fat. The normal waist circumference for men is less than 40 inches and for women is 36 inches. Actually, while aging , your belly fat increases. A decline of our metabolic rate occurs for both men and women. Moreover, women experience hormonal changes resulting in belly fat. Thus, it is important for everyone to adopt healthy lifestyle and eat healthy foods. Also you can adopt the following tip to lose belly fat by stair-climbing.

Advantages of Stair-Climbing!

In fact, climbing stair is a perfect exercise for fat burn generally. It helps you to strengthen the muscles of your body. It keeps your lungs and cardio vascular system in good health. Actually, stair-climbing is free and available at any time. You don’t have to pay each month as you do in the gym. Also you can choose the time when you are able to exercise and climb stair. Furthermore, it helps you burn calories. While you climb stairs, you make effort. As a result, your heart rate increases and your cardiovascular fitness is improved. You can strengthen your calves, thighs, buttocks and tummy and get them in shape when you climb stairs.

Not only that, but also stair-climbing acts like different workouts that you play in the gym. You can climb stair and walk alongside. Almost anyone can do this exercise. Since you bear weight while stair-climbing, you build strong bones. Also it is safe for your knees. This actively works to activate your body and brain. Therefore, it improves your mental health and lowers stress. Furthermore, stair-climbing is more effective in burning calories than running, walking and biking. Consequently, you can lose weight and belly fat in particular. It helps improving and stimulating your blood circulation as well.

Tips to Lose Belly Fat While Stair-Climbing!

Do you want to do easy and fast cardio workouts? All what you have to do is stair-climbing!

  • From walking to jumping

You can start with walking down and up one step then you can skip a step or two by jumping. Also you can wear a weighted vest while stair-climbing in order to make it effective.

  • Do high-intense training on the stairs

The more intense your workout is, the more you can lose belly fat. High-intensity interval training (HIIT) exercises are perfect for burning belly fat according to a study in the Journal of Obesity. Climbing up the stairs and ethen walking down for at least 4 times help to burn belly fat. You can do it 3 times a week.

  • Steady cardio

For the other 4 days of the week, you can do steady cardio workouts like jogging up and down the stairs. According to a study in the Journal of Sports Science and Medicine, this workout is similar to HIIT exercise.

  • Using dumbbells

You can hold light dumbbells while stair-climbing in order to create more resistance. As a result, you can burn more calories and lose weight and belly fat.

  • Resistance bands

You can wear them while stair-climbing around your thighs or knees to make the exercise fun and easy.

  • Do some push-ups

This exercise helps you move your whole body. You can put your hands in a higher stair and your legs in a lower stair then you place your body in a straight position to do push-ups.

  • Barre workouts

You can add barre workouts while climbing stairs. Actually, barre is the hardest abs workouts.

  • Standing abs exercises

They are easy to do while climbing stairs specifically if you have back issues. When you jump from one step to the other, you can do side twists or side crunches on the left and right sides and an alternating knee lift alongside.

  • Do a plank

It is an abdominal exercise for toning your belly. You can do some plank variations on the stairs.

  • Healthy nutrition

It is important to stick to healthy food because it is 80 % helpful for weight and belly fat loss. You have to choose the type, amount and the quality of food that help to lose weight. It is recommended to eat protein with exercise alongside in order to decrease your waist circumference and increase fat burning. There is a link between protein, belly fat loss and increased metabolism according to a study. Also you have to limit your carbohydrate intake.

  • Carbohydrate cycling

Carbohydrate cycling is helpful to lose belly fat while climbing stairs. You can consume more carbs on the days in which you climb stairs, but on the other days consume less carbs.

  • Intermittent fasting

It is a good method for weight and belly fat loss. You have to fast for certain hours.

Why is Stair-Climbing a Perfect Exercise?

  • Burn calories

You can burn five calories a minute if you are 120 pounds and nine calories a minute if you are 180 pounds while climbing stairs in a moderate pace. In fact, stair-climbing doubles the caloric burn and the cardiovascular benefits rather than walking.

  • Build muscles

It helps you build muscle; as a result, you can lose fat. When you climb stairs, your quads, hamstrings, glutes, hip flexors and calves move. Actually, it helps you build your leg muscles which are the largest muscles in your body including glutes, quads and hamstrings. When you do exercises that help building mass on your leg muscles, you can lose more calories.

Cons of Stair-Climbing!

Though all the mentioned benefits of stair climbing on health and weight loss, there are few disadvantages of it. It does not work on building the muscles of your whole body because it builds your leg muscle only. Also if you have problems in your bones or soft tissues of your knees, you may hurt your knees. You have to do stair-climbing exercise in a moderate pace in case you are overweight.

Finally, you can guarantee perfect results for weight, belly fat loss and healthy benefits through stair-climbing.