The principle of climbing stairs to lose weight: When climbing stairs, the body will inevitably lean forward slightly, including swinging hands and striding, thus enhancing the strength of lower limb muscles and ligaments, maintaining the flexibility of lower limb joints and enhancing visceral function. Whenever climbing stairs, its breathing frequency and pulse frequency will undoubtedly accelerate, which has an excellent promotion effect on enhancing human breathing and strengthening the functions of the heart and vascular system. If you go upstairs, take two steps at a time. Try to shift the weight to the front legs. Can drive the movement of thigh and hip muscle groups. Stick to it every day. It can make your hip curve firm and upturned.
In fact, every step can consume 0. 1 calorie. Each step can consume 0.06 calories. Walk back and forth two or three times along the six flights of stairs. It is equivalent to jogging on the flat ground for 800 to 1500m.
Precautions for climbing stairs to lose weight:
1. Never wear high heels when climbing stairs. Because when climbing stairs in high heels. The load pressure of the knee joint is three times the weight. It will increase to 7 ~ 9 times when going down the stairs. Wearing a pair of comfortable flat shoes helps to protect knee cartilage.
2, climbing stairs to exercise, first of all, we must combine our actual situation. Especially for middle-aged and elderly people, many people have different degrees of osteoporosis, and climbing stairs is very stressful and time-consuming. So we must master the relationship between speed and duration. Start slowly, and then you can gradually speed up or extend the time.
It's best to do some knee preparation before climbing stairs. When exercising, you should do what you can. Step by step. It is best to slow down a few steps between layers to relieve the pressure on the knees. If you find discomfort when climbing stairs, you should stop exercising immediately. It is particularly important to note that people with old knee injuries should try not to climb stairs.
4. Master the correct way to climb stairs. When going downstairs, in order to prevent the pressure on the knee joint from increasing, the forefoot touches the ground first, and then the whole foot touches the ground to cushion the pressure on the knee joint. After climbing the stairs, you can massage your knees locally. Usually, it is best to do squats, stand up, static semi-squats and other exercises, so that the knee joint can be fully exercised to prevent stiffness.
Climbing stairs has an excellent fitness function.