A Stairway to Fitness Gains in Popularity

It’s an exercise that doesn’t demand sleek attire or a fancy helmet, but it pays big dividends in a short time.

That’s why indoor stair climbing is growing in popularity, industry experts say. Sales of home stair-climbers tripled from 1989-91, according to a spokesman for the National Sporting Goods Assn., a trade organization.

More than 17 million people said they used stair-climbers for exercise at least occasionally in 1991; 3 million of those did so frequently, according to a survey by the Sporting Goods Manufacturers Assn., another trade group. That’s a jump from 1990, when 12 million people counted themselves as stair-climbers, 2 million of them twice a week or more.

“Of all the cardiovascular equipment used in health clubs throughout the country, stair-climbing machines have grown faster in terms of usage than any other piece of equipment,” says Steve Russell, director of marketing for Tectrix Fitness Equipment, an Irvine-based manufacturer of a stair-climbing machine.

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Stair-climbing machines debuted in health clubs more than a decade ago but took a few years to catch on, industry observers say. Machines vary in design, but the concept is similar. The computer-monitored upright exercise devices let exercisers mimic stair climbing. With feet planted on large pedals, exercisers can work hard enough to raise the heart rate to the target or training zone. By tailoring the stride and speed, they can intensify the workout.

The attraction? In a fell swoop, stair climbing can condition your cardiovascular system while it strengthens and tones muscles. But how does it compare with other activities?

“The cardiovascular benefits of stair climbing are excellent, very comparable to (using) a treadmill,” says Jim Erwin, an exercise physiologist at Centinela Hospital’s Fitness Institute.

Stair climbing “is equivalent to cycling for aerobic conditioning,” adds Carl Foster, an exercise physiologist at SinaiSamaritan Medical Center in Milwaukee, where he directs cardiac rehabilitation and exercise testing. But stair climbing is “probably not as good as running, from an aerobic conditioning standpoint.”

For muscle toning and strengthening, stair climbing is “better than walking and in a way comparable to biking,” Erwin says. The toning from stair climbing will probably be most noticeable in the quadriceps (front of thigh) muscles, Erwin says. But the buttocks and calf muscles can also benefit, he and other experts say.

“Stair climbing is a weight-bearing exercise,” Erwin says, “but it is considered a non-impact exercise because the foot does not leave the pedal.”

What is the best way to climb:

* Daily or near-daily stair climbing is considered acceptable by Erwin, provided you are already in good shape. To maintain cardiovascular fitness, climb at least three times a week for 20 minutes per session, depending on your ideal target heart rate, age and other factors. (Sedentary folks, especially those over 35, should check with a doctor first. So should exercisers with bad knees and backs.)

* Improved posture on the machines could minimize injury risk and maximize benefits. Most machines have side rails meant to be used as armrests. “And almost everyone puts most of their weight on the arms,” Erwin says. “The more weight on your arms, the more pressure on your back.” Ideally, the hands should be placed on the rails only for balance, not for support. Stand upright as you exercise.

* Be sure to use machines that allow you to control your range of motion as you step. The type of steps and your rate of speed affect the quality of your workout, says Foster. “A lot of people get on and try to go as fast as they can.” Not a good idea, he says. Better to start slow and then work up to a comfortable pace. When you take comfortably large steps, “the buttocks muscles are highly involved,” he says. With shorter steps, you can’t expect as much posterior toning.