Stairs at the gym: who can do it and what care is needed

Climbing steps on the ergometric ladder is one of the most intense exercises when it comes to caloric expenditure. In just a few minutes, the body speeds up metabolism, increases heart rate and activates large muscle groups, such as legs and glutes. Although it may seem like a simple activity, it is not suitable for everyone and requires specific care to avoid injuries.

According to professionals interviewed by the CNN Brasil report, stairs are considered a physical activity with high repetitive impact. This means that people with a history of pain or injuries in the knees, hips and spine should exercise caution before including it in their training. Those who are overweight also need extra attention, as the additional effort can overload the joints.

"Although it is a moderate impact exercise, climbing stairs requires a good range of joint movement and muscular strength. Individuals with conditions such as advanced arthritis or patellar chondromalacia (without medical and physiotherapeutic supervision) should be cautious. In these cases, the reaction force and torque generated in the joint can exacerbate the pain. It is essential to seek guidance from a professional before starting use", explains Danilo Figueiredo, physical educator.

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On the other hand, people without physical limitations can benefit greatly from exercise. The stairs improve cardiorespiratory conditioning, strengthen lower limbs and contribute to weight loss, as it burns more calories in less time when compared to other moderate aerobic activities, such as walking on a treadmill, for example.

The ideal time on the stairs depends on each person's fitness level. Beginners should start with short workouts, lasting five to ten minutes, at low intensity, so that the body gradually adapts.

As you progress, it is possible to increase the duration and intensity, reaching sessions of 20 to 30 minutes for those who are already physically prepared. Posture also influences: keeping your torso upright, lightly resting your hands on the support and not leaning your body forward help to avoid overloading your lower back and hips.

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"It is a simple exercise that is easy to perform, that is, both beginners and more advanced people can do it. The recommendation is that beginners do it for short periods so that they do not have pain or any discomfort with the exercise. For more advanced people, it is recommended that they do not exceed 30 minutes", details Patrick Novaes Aguiar, specialist in exercise physiology.

Experts reinforce that exercise should not be seen as the only resource for losing weight or improving fitness. The ideal is to combine it with other aerobic and weight training modalities, balancing the stimuli and reducing the risk of wear on the joints.

"It shouldn't be done every day, but it can be part of a mix of activities. Ideally, you should have a few options. One day you do the stairs, the next you can walk or run and, on the next day, the person can do a pedal bike. It will be more dynamic, it will put less strain on the joints and the individual will have a greater range of aerobic activity options", adds Aguiar.

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Source: CNN