Korean J Sports Med.  2016 Dec;34(2):185-189. 10.5763/kjsm.2016.34.2.185.

Effects of Three-Week Stair Climbing Exercise for Weight Control: A Case Series Study

Affiliations
  • 1Cheongju Immigration Detention Center Clinic, Ministry of Justice, Cheongju, Korea.
  • 2Department of Medicine, Seoul National University College of Medicine, Seoul, Korea.
  • 3Department of Family Medicine, SMG-SNU Boramae Medical Center, Seoul, Korea. bo39@snu.ac.kr

Abstract

This study is designed to check whether everyday-life stair climbing, which is a low-cost and readily accessible form of exercise, is effective for reducing overweight of sedentary people in various health indicators. We selected four overweight people and measured body weight, body fat percentage, muscle quantity, pulmonary function, lower-extremity strength and volume of thigh muscle and fat. After 3-week exercise of climbing stairs in more than 5 minutes twice a day, same procedures were taken. Body weight was reduced by 3.35 kg on average (standard deviation [SD], 0.79), and body fat mass by 2.53 kg (SD, 1.36). Lower extremity strength improved about 5%, and slight loss of thigh fat (right 3.2%; left 13.4%) was observed. However, pulmonary function and muscle quantity did not grow significantly. Although only four people may not be representative as targets, but it is suggested that stair climbing has sufficient utility as an easily accessible exercise.

Keyword

Exercise; Overweight; Sedentary lifestyle; Lower extremity; Pulmonary function tests
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