Back
 Health  Vol.8 No.13 , October 2016
Practical Use of Stairs to Assess Fitness, Prescribe and Perform Physical Activity Training
Abstract: Aim: Evaluating climbing stairs for prescription and implementation of physical activity regimes. Methods: Healthy females (F, n = 14), and males (M, n = 15) participated. By climbing 100 steps of stairs with 0.173 m height, Heart rate (HR) and oxygen uptake were measured throughout the floors; Blood pressure (BP) was measured at ground and the 5th floors only. Results: Energy increased from 2 to 7.6 was metabolic equivalents (METs = 3.5 ml O2/min.kg) at 17.3 m elevation in 2 min. at the 5th floor, and percent Heart Rate Reserve (%HRR) was 66.17% in F and 48.7% in M, proportional to their aerobic efforts. Average climbing efficiency was 15.8 ± 2.3% (n = 29). Aerobic capacity estimated dividing the highest work rate (17.3 Kg.m/2min.Kg × 0.00239 = 0.0207 Kcal/min.Kg), by fractional effort (F = 0.6617, M = 0.487) and fractional efficiency (0.158), at 5 Kcal/L O2 was 0.040 in F and 0.054 L O2/Kg.min in M. Minimum training intensity reached at the 3rd floor by F. In M the highest %HRR reached was 48.7% at the 5th floor, insufficient for training. Conclusions: Stairs used for submaximal evaluation of aerobic capacity and for target intensity prescription. Training, levels climbed, repetitions per day (if 5, 100 Kcal per day, ascending) and number of days/week are adjusted. Full regime requires up to 7.6 METs, a total of 532 and 140 MET.min/week ascending and descending, respectively. Intensities >7.6 MET, climbing rate should be >8.65 m/min. Limiting ascent to 1 (3.5 METs) or 2 (5.5 METs) floors or only descents (2 - 3 METs) may be used for unfit subjects. This method is useful for those with no access to sophisticated facilities.
Cite this paper: Al Kandari, J. , Mohammad, S. , Al-Hashem, R. , Telahoun, G. and Barac-Nieto, M. (2016) Practical Use of Stairs to Assess Fitness, Prescribe and Perform Physical Activity Training. Health, 8, 1402-1410. doi: 10.4236/health.2016.813141.
References

[1]   World Health Organization (2014) Global Status Report on Noncommunicable Diseases.
http://www.who.int/nmh/publications/ncd_report_full_en.pdf

[2]   Lee, I.M., Shiroma, E.J., Lobelo, F., Puska, P., Blair, S.N. and Katzmarzyk, P.T. (2012) Lancet Physical Activity Series Working Group. Effect of Physical Inactivity on Major Non-Communicable Diseases Worldwide: An Analysis of Burden of Disease and Life Expectancy. The Lancet, 380, 219-229.
http://dx.doi.org/10.1016/S0140-6736(12)61031-9

[3]   Compendium of Physical Activities: Power Conversions (2011)
https://sites.google.com/site/compendiumofphysicalactivities/help/unitconversions

[4]   Mann, T., Lamberts, R.P. and Lambert, M.I. (2013) Methods of Prescribing Relative Exercise Intensity: Physiological and Practical Considerations. Sports Medicine, 43, 613-625.
http://dx.doi.org/10.1007/s40279-013-0045-x

[5]   Kang, J. (2008) Bioenergetics Primer for Exercise Sciences. Human Kinetcs Ed., p. 76, Part 5, Fig. 5.5: Metabolic Equations for Various Activities. Bench Stepping.

[6]   Halsey, L.G., Watkins, D.A.R. and Duggan, B.M. (2014) The Energy Expenditure of Stair Climbing One Step and Two Steps at a Time: Estimations from Measures of Heart Rate. PLoS One, 9, e100658.

[7]   Plowman, S.A. and Smith, D. (2014) Physiology for Health Fitness and Performance. 4th Edition, Chapter 5, William and Wilkens Publishing, Lippincot, p. 127.

[8]   Kaminsy, L.A. and Montoye, A.H.K. (2014) Physical Activity and Health. What Is the Best Dose? Journal of the American Heart Association, 3, e001430.

[9]   Boreham, C., Wallace, W. and Nevill, A. (2000) Training Effects of Accumulated Daily Stair-Climbing Exercise in Previously Sedentary Women. Preventive Medicine, 30, 277-281.

 
 
Top