12 Minutes a day, you can be thin!

From the point of view of
caloric consumption , climbing the stairs for 15 minutes is burning  as many calories as walking for 30 minutes.

Walking up stairs has a lot of benefits, amazing energy consumption, physical exercise, muscle modification, strengthen bones.

Vertical movement is not just climbing stairs, but also includes the following, can achieve the same effect of fitness:

Climb small hills

The caloric consumption per hour: about 408 cal

Benefits: in the fresh air

Warning: people with ached knees should be careful when go down the hills.

Walking upstairs

The caloric consumption per hour: 612 cal

Benefits: good for bones and muscles, spend a little time to finish every day.

Warning: If you have heart, joints, balance problems, ask a doctor first.

Aerobic treadle

The caloric consumption per hour: 578 cal

Benefits: help to build muscle and bones, help strengthening the thighs and upper body, and we do it together, have more fun.

Warning: spend money, large impact on the knees.

Stair climbing machine

The caloric consumption per hour: 612 cal

Advantage: You can change patterns, listen to music, watching TV, reading, also adjust slope.

Warning: spend money to buy equipment or go to the gym.