Does Climbing the Stairs Leave You Breathless? Here’s How to Make It Easier On Your Body
Have you ever noticed that going up the stairs sometimes takes your breath away? It’s a phenomenon that frequently leads people to wonder on Reddit if it’s normal. Even those who are fit and exercise regularly may feel out of breath when climbing stairs. Believe it or not, feeling breathing when you go up the stairs isn’t always a sign that you’re out of shape. In fact, it can happen to the fittest athletes who have dedicated their lives to fitness.
Whatever your shape, there are ways to make it easier on your body when you climb stairs. Some options include doing certain exercises first and making lifestyle changes to improve your endurance.
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Why do I get out of breath when going up the stairs?
If you check your heart rate, it has probably increased.
The fancy medical term for what happens when you get out of breath climbing stairs is “exercise intolerance.” When you approach the stairs, you are not warmed up: your muscles are cold, your heart rate is low, and your body is not ready to move suddenly. When you start climbing, you’re basically doing single-leg squats with a little cardio mixed in, and your heart rate quickly skyrockets. Your body suddenly needs more oxygen, hence the feeling of being out of breath.
Another reason it affects you so strongly is that climbing stairs uses your fast-twitch muscles, which are used for explosive movements, and muscles like your glutes that you may not usually train. If you’re an endurance cardio enthusiast like me, you’re in great shape, but sustained exercise like this uses slow-twitch muscles. So, it won’t transfer very well to exercises like stair climbing.
If you regularly go to the gym but still struggle with stairs, don’t worry if you’re out of shape. There are many other ways to measure your overall health and fitness, including your heart rate or other metrics like body composition and strength.
Learn more: Best Running Shoes for Women
How to make climbing stairs easier
The slots will help you climb stairs easily.
If getting out of breath while climbing stairs is truly putting a damper on your life, there are steps you can take to alleviate the inconvenience. I’m not going to suggest jogging in place for a while to warm up before climbing a short flight of stairs with your boss, but here are some ways to prepare in advance.
First, incorporate stair-specific exercises into your workout routine to train your body for the stimulus. Exercises such as sprints, jumps, or other explosive movements will help cope with the sudden exertion. To train your glutes and legs, try bodyweight exercises like squats and lunges.
If you’re looking for exercises to do to improve your endurance, consider the following:
- Bike
- Hiking
- Brisk walk or run
- Rowing
- Swimming laps
If you smoke cigarettes, it certainly contributes to your shortness of breath. Although e-cigarettes are touted as a healthy alternative, preliminary studies suggest that vaping also damages your lungs.
What is VO2 max?
Used to test aerobic endurance or cardiovascular fitness, VO2 max is the maximum amount of oxygen you can use during exercise. It is measured in milliliters of oxygen consumed in 1 minute, per kilogram of body weight (mL/kg/min).
VO2 max is measured using a mask and heart rate monitor connected to a treadmill or stationary bike. For this reason, you will need proper equipment to get an accurate measurement of your VO2 max. If you think this is something you may benefit from, especially if you work on your endurance by climbing stairs, consult your doctor for their opinion. VO2 max tests can be done at a health center or gym near you.
When to call your doctor
If you think your shortness of breath is out of the ordinary, call your doctor.
If you’re wondering whether or not you should call a medical professional, it’s better to be safe than sorry. A major warning sign to look out for is chest pain that occurs when you’re short of breath – this could be a sign of heart disease or a coronary blockage. The doctor will do a stress test and if you have a blockage there is a simple procedure to fix it. Swollen feet and ankles or coughing are other signs that there may be a problem with your heart.
Another reason to see a doctor is if shortness of breath from basic activities affects your daily life – for example, if you avoid walking short distances. Or, if things don’t improve once you start exercising more, it may be time to see a doctor or physical therapist.
The only way to know if your shortness of breath is cardiac in origin is to see your doctor. Your provider can evaluate your symptoms and medical history.
There are many reasons for shortness of breath with little effort. This can range from anxiety to anemia to cardiovascular problems. It is extremely important to raise these concerns with your doctor.
Your VO2 max range depends on your gender. According to a chart posted on the Garmin website, men aged 20 to 29 can have a VO2 max between 45.4 and 55.4. Women in the same age range can have a good VO2 max of 39.5 to 49.6.
You can improve your VO2 max by pushing yourself with intense aerobic exercise, such as tempo runs or HIIT workouts, proper rest and recovery, in addition to good nutrition and hydration.
