In fact, the main difference is the difference between aerobic and anaerobic. Your stair climbing and my spinning bike are both aerobic exercises. Although leg muscles are used, they generally don't need much strength, and the effect of reducing fat is good, but they have little effect on the growth of leg muscles and the increase of leg strength. Leg training in the gym, generally squat and push back, is anaerobic. It can increase the weight and is effective for the growth of leg muscles and strength.
If you don't want to go to the gym, you can also practice with your bare hands, such as squat with your bare hands, squat with one leg, squat with Bulgarian legs, etc. Although not as good as the gym, the effect is definitely much better than climbing stairs!
Climbing stairs every day, although using legs, is not the same as practicing legs in the gym. Because the goals are different, the effect is completely different. Specifically, climbing stairs every day is just a physical activity (using the body). It will not make the figure better or worse, nor will it make the legs longer or thicker. However, practicing your legs in the gym can make your legs stronger, slimmer or healthier. This is the most striking difference between the two. So, what caused this difference?
The purpose of ordinary people taking stairs every day is obviously not to exercise, but to reach their destination. It is a mode of transportation, and it is only used by the body, although it seems to be "exercising" their legs. Just as everyone writes and takes notes in daily life or work, it is completely different from "writing practice" only for the needs of work and life.
The book Strength Training Plan clearly distinguishes the difference between "sports" and "training" in its introduction:
As can be seen from the above definition, if you come home from work every day and climb from the first floor to the fifth floor, you may not even be called "exercise" because you are not "practicing for the sake of practice", but "climbing the stairs for the sake of going home". Not only that, those who go to the gym to exercise can only be regarded as exercise if they just go every time and have no clear goals and plans.
So, if you don't have a goal and plan, you just exercise, but it will also have some effects, such as strengthening your legs and increasing your circumference, which is much better than "climbing stairs every day". If there are goals and plans, then leg training is training, and the training effect can be expected.
Ordinary people "climb stairs every day" belongs to "low-intensity aerobic exercise" in form, and the time is usually not too long. People who don't usually do much exercise will feel a little tired when they climb from the first floor to the fourth floor. Climbing to the fifth and sixth floors is usually the acceptable upper limit of the "comfort zone". Therefore, in high-rise buildings, unless there is a special or emergency, the average person will not take more than six floors of stairs.
Based on climbing six floors at a time, most people walk for ten minutes. In terms of exercise effect, they can neither effectively exercise cardiopulmonary function, nor consume much calories, and it is not helpful to increase leg strength.
Doing leg exercises in the gym belongs to strength training. As long as the exerciser can exercise regularly, after a period of persistence, the leg strength will increase and the waist circumference will become thicker, which is completely predictable.
Climbing stairs every day only bears your own weight, but in the gym, in addition to self-weight training, you can also carry out various weight-bearing training through training equipment such as barbells, dumbbells, squat racks and inverted pedals. Through the training load that constantly exceeds the range of physical fitness, the leg muscles are stimulated more, so that the muscle strength is increased and the legs become stronger. This is also the concrete application of "overload principle" in strength training.
Therefore, although many people live in a building and need to climb the building every day, it is impossible to produce any exercise effect because their weight is basically the same (in fact, the change of weight is too small and the stimulation to their legs is very limited and negligible).
Of course, you can try to climb the stairs with dumbbells, two floors at a time, then put on heavier dumbbells and climb two floors again. Repeat this, complete 6, 8 or more layers, which will effectively stimulate the legs. However, this is not climbing stairs in the daily sense, but "exercising", except that you are not exercising in the gym, but in the corridor.
(1) Little friends who want to exercise their legs, such as making their legs stronger, stronger and stronger, need special leg strength training, and climbing stairs every day will have no effect. Climb the stairs well, enter the house or office early, and don't be late. This is the serious business.
(2) If you want to strengthen your leg strength, you should follow the overload principle for training whether in the gym or in the corridor.
(3) As long as you can keep exercising regularly, it is foreseeable to go to the gym to exercise your legs and make them stronger and stronger. But if exercisers have goals and plans, they can raise "exercise" to the level of "training", and the effect is self-evident.
The main exercise of climbing stairs is cardiopulmonary endurance-increasing the ability of the heart to deliver a lot of blood to muscles through the circulatory system; Increase the ability of the lungs to inhale oxygen from the air and deliver it to the blood; Increase the number and size of capillaries that transport blood to specific muscles; Enhance cardiovascular system and the ability to extract lactic acid from muscle.
Leg exercise mainly exercises muscle endurance-increasing the size and number of capillaries that exercise muscles; Increase the ability of muscle to store glycogen, which is used to prepare energy for muscle contraction; Increase the scale of muscle energy; Increase the development of muscle fibers often used in endurance training.
Climbing stairs is convenient and easy, and it is also an effective means to improve heart and lung ability, but there are two points: ① it is not so friendly to people with heavy weight; ② Climbing the stairs is too long and single, which will cause joint stress, especially the action of going down the stairs, which will concentrate too much impact near the knees.
Leg exercise is mainly aimed at the contraction ability of leg muscles. Strengthening muscles can better protect joints and reduce the risk of injury. It is best to combine stair climbing (or aerobic exercise) with muscle exercise.
In the gym, the range of leg exercises is wider. In addition to squats and lunges with free equipment, you can also choose leg lifts and leg abduction with fixed equipment. If you are doing leg exercises at home, you can choose to squat with your bare hands, squat, lunge and squat against the wall. Pay attention to step by step and choose the intensity that suits you.
Thank you for inviting me: the scooter runs all over the street every day to make money. Do you still need to go to the gym to exercise? In fact, I think working in the working environment is for living, and fitness exercise in the gym is an effective whole-body exercise for your body. These are two concepts that cannot be compared. The working environment is the working environment, and leisure exercise is an effective way to exercise yourself. In addition, gym exercise is first of all a combination of nutrition, rest, persistent exercise, scientific and standardized sports movements and skills. No matter what industry, they work very carefully and will not consider nutrition and rest! Personal point of view. Thank you.
Hello, I'm Gahuang.
Climbing stairs every day is definitely different from exercising your legs in the gym.
Climbing stairs belongs to aerobic exercise. Climbing stairs often can improve heart and lung function. Climbing stairs can accelerate the heartbeat, strengthen myocardial contraction, increase the blood output of the heart, accelerate blood circulation, thus improving cardiopulmonary function and gradually enhancing physical fitness.
Leg training in the gym belongs to strength training. You can stimulate the leg muscles through different movements and groups, thus increasing the leg muscles.
Let's talk about the benefits of climbing stairs and practicing legs in the gym:
1 Advantages of climbing stairs
Enhance cardiopulmonary function
Taking advantage of climbing stairs in daily life can make your heart and lungs stronger, and people with large lung capacity can adapt faster in places with thin air.
I lost my legs while losing weight.
Climbing stairs is aerobic exercise and anaerobic exercise. According to the determination of the sports doctor, the heat consumed by climbing 1 m is equivalent to walking 28 meters. The heat consumed by climbing stairs is considerable, and long-term persistence is bound to see results.
Here are five benefits of fitness leg exercise:
1. Power
Legs are the foundation and the source of whole body strength. Strong legs and cores can also promote upper limb strength. Therefore, squat and hard pull are irreplaceable training movements. I believe you won't hold up a big body like two toothpicks.
Increase muscle
Studies have shown that compared with other sports, squats and stretching can make you release more muscle growth hormone (growth hormone, testosterone). Studies show that when leg days are included in the training program, muscles do grow faster.
Step 3 improve metabolism
Most people want to keep the sebum rate low while gaining muscle, and always have clear six-pack abdominal muscles. If you are one of them, don't practice your legs. Squatting, pushing and pulling will consume more calories and bring more lasting burning effect, thus improving your metabolism and helping you maintain low sebum for a long time.
4. Improve sports performance
Most sports have high demands on the lower limbs. Whether you need to run, jump or kick, you can win any competition as long as your lower limbs are strong.
5. Physical coordination
We all often see people with strong upper body and weak lower body, right? At least I must have seen it in the photo. Don't you want to complain about that size? Don't you think it's an eyesore? The perfect figure needs coordination. You train to get a beautiful figure, not just to show off how thick your arms and chest muscles are.
Now you should know that climbing stairs every day belongs to aerobic exercise, but it belongs to strength training at the training end of the gym.
Self-respect training is all about your body, and there is no difference. Adding weight-bearing training equipment to the gym can better protect yourself from injury and have an atmosphere of exercise.