An unusual but practical way to boost your VO2max
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Read time: 4 minutes There’s no two ways about it. Your fitness says a LOT about your health and risk of chronic disease. I talk a lot about how things like:
Are all critical to a longer and healthier life. But there’s another physical capacity that’s even more closely tied to your health and life expectancy. It’s your aerobic capacity - otherwise known as your VO2max. Having a higher aerobic capacity reduces the risk of mortality from all causes by a whopping 41-53%. Luckily there’s a simple and practical way to improve your VO2max - without pounding the pavement for hours on end.
Stairway to...a better VO2max?Yep - it's plain-old stair climbing. While taking the stairs is normally associated with getting from A to B, it can be enough to boost your aerobic fitness considerably. A number of studies have found intense stair climbing can improve VO2max in just a few weeks. It seems Rocky was onto something after all… This is important because VO2max (your maximum ability to consume and use oxygen to produce energy):
If your VO2max drops below the “disability threshold” (about 18 mL/kg/min), you’ll probably struggle to do most daily tasks by yourself. So, just how effective are stair climbing “snacks” for boosting aerobic fitness? 7% higher VO2max in just 6 weeksThat was the key finding of a 2024 study on stair climbing “exercise snacks” in young healthy but previously inactive adults. Here's what the training involved:
Pretty impressive results given the amount of training performed. Although the time commitment was quite low, the exercise was pretty intense. In each 30-second bout, the participants climbed 6 flights (126 steps) of stairs, and their average heart rate was about 80% of their maximum. So they definitely earned their 1 hour of recovery between each bout… That aside, the findings show even more “practical” forms of exercise can improve fitness - and with less than 5 minutes of hard work per week. How do these fitness benefits compare with more “traditional” exercise?Luckily the study had this question covered, too. They compared the fitness benefits of stair climbing to:
While VO2max improved 7% after the stair climbing, it didn't change (statistically) after the continuous training, and decreased in the control group: Neither the stair climbing or moderate-intensity cycling influenced body composition or maximal fat oxidation (which is linked to metabolic flexibility and insulin sensitivity). Does stair climbing have general health benefits too?The benefits of stair climbing don’t stop at fitness markers like VO2max. This simple form of exercise can also:
And these benefits aren’t just seen in healthy populations, but in those with chronic diseases like type 2 diabetes and coronary artery disease. This also suggests a wide range of people could engage in this more practical form of exercise in various settings like the home, office, or school. OK…so what’s the catch?Here’s the harsh truth: There’s little point increasing your aerobic fitness by 7% in a few weeks if you can‘t maintain these gains later on. The reality is, intense stair climbing isn’t easy. So do people actually enjoy this form of exercise, and can they easily weave it into their day? A 2023 study examined whether office workers could incorporate intense stair climbing throughout their work day, and how they felt after doing it. The stair climbing involved:
Participants reported better general “feelings” after the stair climbing “snacks” compared to high-intensity interval training (HIIT), which was the same stair-climbing protocol with only 2 minutes of rest between efforts. Although enjoyment was similar between the groups, 10 of the 14 participants preferred the snacks over HIIT. This suggests stair climbing could be a sustainable way to boost activity levels during a typical day in the office. Is stair climbing the answer?The benefits of stair climbing show exercise doesn’t have to be complicated. While many struggle to carve out time to exercise, something like stair climbing “exercise snacks” could be more easily weaved into their day. So for some people, it might be a more feasible way to improve their health and fitness. There’s certainly more to be done to see if stair climbing:
But for now, we can add a higher VO2max to the list of reasons to take the stairs instead of the lift. Thanks again for being here! Until next time, Jackson If you've got a moment, I'd love to hear your thoughts on this edition of The Weekly Exerciser. Send me a quick message or email - I'll reply to every one! PS: Did someone forward you this email? You can sign up to The Weekly Exerciser here. IMPORTANT:The information contained herein is of general nature only and does not constitute personal advice. You should not act on any information without considering your personal needs, circumstances, and objectives. Any exercise program may result in injury. We recommend you obtain advice specific to your circumstances from an appropriate health professional before starting any exercise program. |
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