As crisp fall leaves flutter to the ground and our hearts break a little because summer is officially over, Calgarians can at least celebrate, with caution, that snow has kindly held off from bombarding us. While there is a subtle chill in the air, the weather is permitting of some excellent
outdoor workouts that we can squeeze in before winter bombards us. One of the most beautiful spots in the city to pound out an effective and rewarding outdoor workout is at the Memorial Stairs by the Calgary Curling Club.
Why Stairclimbing is Worth It
From a distance, the zigzagging wooden stairs that crawl up Crescent Heights hillside are daunting but completely worth at least attempting to conquer. Whether you prefer to sprint, jog, or walk the stairs, you are almost guaranteed to feel the burn simmering through your whole body, let alone your lungs, after even just one interval going up and down the stairs. That burn is cold (or hot, rather) hard evidence of serious calorie burn.
Obesity: A Research Journal explains that stair climbing singes more calories a minute than jogging
[1]. This allows you to crank out an intense and satisfying workout in less time and with a sweeping feeling of reward. On top of that, stair climbing challenges more muscle groups in your lower body than running, helping to sculpt and tone while melting fat.
A study featured in the
British Journal of Sports Medicine followed the physical changes of 15 previously sedentary women after 8 weeks of stairclimbing
[2]. The women trained for 5 days a week and preformed the exercise at 90 steps a minute – I know that sounds like a lot but it is surprisingly not as crazy as it seems. The women, who agreed to not change their diets or lifestyle during the study, showed great cardiovascular improvement.
As an evidently potent form of cardio, stairclimbing not only gives you a healthier heart but can improve your mood with a generous gush of
endorphins. While during the slog up the stairs you might think you will pass out, this will ultimately leave your mind and body feeling revitalized and empowered.
Reaching Results
It is important to keep in mind that the amount of time and dedication spent on the stairs will determine the over-all results that you see in your waistline and feel internally. A typical
HIIT (High Intensity Interval Training) session lasts 25-30 minutes (that includes a warm up). Intervals of low and high exertion on the stairs in this duration of time will help you achieve a thorough workout.
The segmented structure of the Memorial stairs is handy during a HIIT session. This is because you can visually determine which flights and for how many you will perform at a certain
intensity level. This keeps you focused on your movement rather than on your timer, which can also prevent you from catching your toe on a step and wiping out.
Click here for a great HIIT sessions to try out on the stairs.
Feeling Standoff-ish?
If you are worried about jumping straight into a HIIT sessions on the Memorial Stairs, I recommend taking a leisurely walk there first – preferably at sunrise or sunset so you can catch the stunning view of the city. You will likely find that the stairs are bustling with people of all skill levels and fitness goals…
As well as many people taking advantage of the killer backdrop of the city and mountains for a
photo opp. There is a special type of etiquette that seems to exist on the stairs. It is one that expects you, as a stair climber, to be understanding and gracious of the others who are on it, whether they are running or walking or off to the side snapping selfies.
You keep your distance while asserting your presence and ensure that you do not inhibit anyone else from doing the same. There is always that one person who comes ripping through and may make you feel discouraged. However, that could present a great opportunity to practice NOT comparing yourself to others and
focusing on the self-work you are doing in the moment. But over-all, the Stair Climbing crowd is quite kind, engaged and motivating to be around.
Access
If you are driving to the stairs, you can either park in the City lot beside the
Calgary Curling Club, just off Memorial Drive, or in the residential area at the base of the hill in Sunny Side or at the top of the hill in Crescent Heights. The Curling Club lot is metered but free after 6pm (if you are going before 6pm, pay the hourly fee for the sake of your wallet. Those lots are viscously monitored). The residential areas are generally free for 2 hours which I find it more worthwhile. You may have to walk an extra 10-15 minutes to the stairs but you could utilize that as a warm-up jog.
To get to the stairs by transit, the most time effective way is probably by CTrain. Get off at
Sunnyside station and walk about 18-20 minutes through the residential area to arrive at the stairs.
For those of you lucky Calgarians who live in the inner-city portion of the North West like I used to, you can walk, run or jog to the stairs to and from the comfort of your home.
