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Stair climbing with 11-22 kg load
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Stair climbing with 11-22 kg load

Specification & Key Parameters
4 parameter
Parameter Value Parameter Value
Duration
15 min
Calories
120 KCAL
Level
intermediate
Equipment
None
carrying

Stair climbing with 11-22 kg load

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i Instructions

  1. 1. Starting position: Stand in front of the stairs, holding the load (e.g., dumbbells or sandbag) securely and stably, keeping your posture upright and your core braced.
  2. 2. Execution: Ascend the stairs, placing your entire foot on each step and pushing your body upward using your leg muscles. Maintain a stable torso position throughout the movement.
  3. 3. Breathing and safety: Breathe rhythmically, avoid leaning too far forward, and ensure a firm grip on the load. If you experience pain in your knees or spine, stop the exercise.

Physiological Impact

8%
Heart Rate Impact
7%
Muscle Load
7%
Fatigue Level
5%
Recovery Rate

Caloric Benchmarking

Running 400 kcal
Cycling 300 kcal
Swimming 500 kcal
Actual exercise 560 kcal
0 kcal 300 kcal 600 kcal
High Intensity

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