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For some people, a never-ending flight of stairs is their worst nightmare. For others, it’s the ultimate workout. Stair-climbing machines have enjoyed great popularity because they offer a great aerobic workout that builds leg strength and tones the buttocks as you lift your body weight with every step.

While the calorie burn differs substantially depending on the size of the person and his or her speed, climbing stairs can burn the same number of calories as running, without the heavy impact on joints. A recent study found that individuals who did only stair-climbing workouts for nine weeks improved their running performance as much as a second group whose members did running workouts.

And a study published in 2000 found that even short bouts of climbing stairs can produce measurable changes. The researchers had 22 sedentary college-age women walk up 200 steps in 2½ minutes each day, raising their heart rates to 90 percent of their predicted maximum. Over the course of seven weeks, they added another 200 steps each week. By the end of the program, the women were climbing stairs for less than 15 minutes a day, but they had lowered their heart rates, oxygen uptake and blood lactate levels and improved their HDL, or good cholesterol, levels.

Trainers recommend maintaining a smooth, regular stride on the machines and varying speeds within workouts. Holding on to the handrails or leaning on the machine only reduces the benefit. Keep your body straight with your arms dangling at your side. Use the side rails only if you need to maintain your balance.

— Markian Hawryluk, The Bulletin