Measuring difference in Exercising in a Flat Surface vs one with Slope

[WWGD]

TL;DR

Trying to cut down on exercise time by climbing stairs vs walking on flat surface

Ok, so I'm trying to estimate by some accounts, just informally for now, how much more effort is needed to walk a fixed distance D , first along a flat surface, then by climbing stairs.

Since my undergrad Physics is kind of rusty, please forgive my ignorance in this regard. I'm thinking of using Potential Energy ( the difference between initial, final points ), to estimate the difference of effort, I guess in carrying my mass about. I am assuming going in a constant slope, though I'm curious as to how the slope level would make a difference.

Is this a reasonable way of estimating the difference in level of difficulty between walking along a flat surface and walking along a slope?
I'm ultimately trying to cut down on exercise time without cutting down on benefits ( measured informally for now).

 

[Bystander]

https://www.google.com/search?q=met...I0NTczajBqN6gCALACAA&sourceid=chrome&ie=UTF-8

 

[JT Smith]

You could start with the Pandolf equation. It should get you in the ballpark at least.

M = 1.5*W + 2.8*(W+L)*(L/W)^2 + n*(W+L)*(1.5*V^2+0.35*V*G)

M = metabolic rate, watts
W = subject weight, kg
L = load carried, kg
V = speed of walking, m/s -- range tested = 0.0-1.0 m/s (0.0-2.2 MPH)
G = grade, %
n = terrain factor (n=1.0 for treadmill)

In my own experience the most efficient way to exercise in terms of time is running. Continuous runs or intervals. Twenty minutes of that is like an hour on a bicycle or at least four hours of walking. It does kind of depend on the health of your knees though.

 

[jrmichler]

I'm ultimately trying to cut down on exercise time without cutting down on benefits

If so, then you need to study more exercise physiology and less physics. If you want cardiovascular and health benefits, you need to work out aerobically. The optimal effort for that is the hardest effort at which you can carry on a conversation speaking in full sentences without straining to breathe. Working out at higher effort levels puts you into strength training, which has a different set of benefits.

In my own experience the most efficient way to exercise in terms of time is running.

It can be argued that swimming, ice skating, and cross country skiing are a little better for general aerobic fitness.

It really gets down to the question of just how fit and healthy you want to be. Running three miles five days per week will give you good general health and fitness, and you would be able to run a 5K race without embarrassing yourself. Increasing that to 30 miles per week will put you in shape to run a half marathon, and 45 miles per week if you want to run a full marathon.

There is an upper limit to how much exercise you can do before learning the negative effects of overtraining, but few people find that limit. I can recommend RunningAhead.com as a good forum if you want to run: https://www.runningahead.com/forums.

 

[JT Smith]

It can be argued that swimming, ice skating, and cross country skiing are a little better for general aerobic fitness.

Maybe, I can't say. But in terms of time spent I'd still vote for running. I don't have any data, it's just my gut feeling.

I used to swim a lot and also did quite a bit of self-propelled skiing. Both are excellent ways to exercise but they do require specialized environments. Ice skating too. For bicycling all you need besides a bicycle is a road or trail. For running and walking you just need shoes and some sort of semi-horizontal surface.

You can run in place barefoot really vigorously right in your home while watching T.V. and get an awesome workout in about ten minutes.

 

[WWGD]

Maybe, I can't say. But in terms of time spent I'd still vote for running. I don't have any data, it's just my gut feeling.

I used to swim a lot and also did quite a bit of self-propelled skiing. Both are excellent ways to exercise but they do require specialized environments. Ice skating too. For bicycling all you need besides a bicycle is a road or trail. For running and walking you just need shoes and some sort of semi-horizontal surface.

You can run in place barefoot really vigorously right in your home while watching T.V. and get an awesome workout in about ten minutes.

Yes, I've done some running/" bycicling" in place while laying on the floor for 10 minutes
I get a bit of a sweat and it knocks me out to sleep.