The result of this equation is the number of inches you are climbing. Next, you need to convert miles into inches. This will turn the number of stairs you climbed into miles. To do this, multiply the 5, feet in a mile by 12 inches, and you get 63,, which means, one mile is equal to 63, inches. With that in mind, if you climb 1, stairs in a day, that would equal 17, inches, which falls short of the one-mile goal. So, if you want to aim for one mile of steps, you will need to climb 3, steps 63, divided by 17 inches.
The average number of steps in a flight of stairs is between 12 and 16 steps. If you use 14 as the target, multiply that by the total flights of stairs, and you will arrive at the number of steps. While climbing all those stairs may seem like a lot of work just to get one mile of walking in, keep in mind that each step you take, also burns calories.
In fact, a small December study published in PLOS One , reports that the average rate of energy expenditure of climbing one step is 0. Times that number by 3,, which is the number of steps in one mile, and you will burn calories.
To meet your goal, look for ways at work, home or even running errands to add a few flights of stairs to your daily activities. Start your morning with the staircase at work and head there for 10 minutes of climbing at lunch. When running errands, skip the elevator and instead, look for the nearest exit sign leading to a flight of stairs. If you divide the number of inches in a mile by the rise in inches per stair, you get:.
It gets a little trickier when you try to convert from stairs climbed to flights of stairs. With typical estimates of stairs per flight ranging anywhere from 10 to 24, that gives you the wide range of anywhere from flights of stairs to flights of stairs to equal 1 mile climbed.
That's roughly equivalent to climbing the stairs in the Empire State Building two to four-and-a-half times. Elite runners from around the world typically take 10 to 12 minutes to go up the stairs in the Empire State Building just once, whereas elite runners can routinely run a mile on normal ground in 5 or 6 minutes — so, while this conversion runs true in the literal sense, it obviously doesn't translate accurately in terms of subjective effort or objective work done. The humble pedometer or the fitness tracker of your choice holds the key to a more reasonable conversion.
While that doesn't tell you exactly how many steps are in a mile, it does give you a good time range: You should burn through the equivalent of a mile on a stair climbing machine in between 7. It should be patently clear by now that the conversion from stair climbing machine to distance really is inexact at best — especially when you take into account that each model of stair climber will have slightly different mechanics, and on many of them the height of each "stair" climbed is actually determined by how you use the machine.
But there's one more way of gauging how far you've gone on a stair climber: The number of calories burned. This, too, is inexact, because your calorie burn is affected by a number of factors, including your body weight and how hard you're actually working out. Record your daily steps in a log or notebook.
By the end of the week you will know your average daily steps. You might be surprised how many, or how few, steps you get in each day. A reasonable goal is to increase average daily steps each week by per day until you can easily average 10, per day.
Example: If you currently average steps each day, your goal for week one is each day. Your goal week two is each day.
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