How many calories can you burn by climbing stairs?

In the eyes of many people, exercise must include playing ball, running or going to the gym, but in fact we all know that many times, we are busy at work and in life, and many people do not have much free time to go to the gym to exercise. So in response to this phenomenon, we will make some specific recommendations to you on whether you can achieve the most ideal exercise and fitness effect by climbing stairs.

A simple calculation will show that climbing stairs is very effective in losing weight. Suppose a person weighing 60 kg lives on the fifth floor. If the height of each floor is 4 meters (vertical height from the ground), how much energy is consumed each time he goes up and down the stairs? For each floor he goes up, his muscles have to do 60 X 4 = 240 kg-meters of work. For five floors, the work required is 240 × 5 = 1200 kg-meters.

However, the mechanical efficiency generated by human muscle contraction is very low. Only about 20% of the energy is used for work (such as raising the body or moving a certain distance), and the other 80% of the energy is converted into heat energy and dissipated in the form of body temperature. Thus, 1200 kg-meters must be divided by 20% mechanical efficiency, so the workload of going upstairs is:

60×4×5÷20%=6000 kgm

Someone has calculated that the workload of going downstairs is about 1/3 of that of going upstairs, so the workload of going downstairs is:

6000÷3=2000 kgm

The total number of going up and down stairs is:

6000+2000=8000 kgm

Because every 428 kg-meter of work consumes 4.184 kilojoules (1 kilocalorie) of energy, to convert the workload into energy calories, you only need to divide the workload by 428 to get the energy consumption of going up and down the stairs:

8000÷428×4.184=78.2 kJ

Please do not think that the energy consumption of 78.7 kilojoules is insignificant. If you go up and down the stairs 5 times a day, you will consume 391 kilojoules, which is more than playing football for 10 minutes (football consumes 37.25 kilojoules of energy per minute) or running cross-country for 13 minutes (cross-country running consumes 29.7 kilojoules per minute). If you climb stairs more often or climb higher every day, you will of course consume more energy. Based on the calculation that 37.25 kilojoules are consumed by going up and down stairs every day, about 378 grams of fat can be consumed in a month. While consuming excess fat, you will also gain strong muscles and a strong heart and lungs. In the long run, your body will definitely become extra slim from being too plump.

Climbing stairs can actually help us consume excess body fat and muscle. It is also a good way to help us lose weight. Moreover, this method does not require us to use any drugs. It is very convenient and simple. This kind of exercise to lose weight can be done by everyone.