The maximum oxygen carrying capacity is one of the most significant indicators to measure cardiovascular function, which represents the maximum amount of oxygen delivered by your body during high-intensity exercise. This is also the dividing line between aerobic exercise and anaerobic exercise. Running stairs can test the cardiovascular system of the body, promote the heart muscles to improve the efficiency of taking oxygen from the blood, and also improve the vital capacity, so that runners can take more oxygen every breath.
The second benefit of running stairs: reducing the static heart rate.
In addition to improving cardiovascular health, you will also find that your static heart rate will decrease by running stairs for fitness. Healthy people, under static conditions, it is normal to have a heart rate of around 50 or 60. Because through exercise, a beating heart can promote more blood circulation.
The third benefit of running stairs: the heart rate recovers faster.
During high-intensity intermittent exercise, if the interval rest time is set reasonably, the recovery heart rate of the heart can be improved. This indicator measures the degree of heart rate decline within the first minute after exercise stops. The better the body, the shorter the time it takes for the heart rate to return to normal after exercise.
Benefit 4 of running stairs: burn more calories
Because of the greater intensity of exercise, running stairs for fitness can naturally consume more calories. The results show that high-intensity intermittent exercise can increase the heart rate slightly after exercise. A paper published in the Journal of Sports Science in 2006 pointed out that interval training with a maximum heart rate of 70% will increase the excessive oxygen consumption (EPOC) after exercise, so that you will consume an extra 80% of calories every time you exercise to make up for these oxygen consumption.
How to run stairs for fitness? Going downstairs is more stressful than going upstairs.
Dr Cedric Bryant, chief scientific officer of the American Fitness Committee, pointed out that running stairs can burn more calories than running or riding a bike. In addition to losing weight, it can also exercise tight and powerful legs.
How to run stairs can be divided into four steps The first step is to run up and down the stairs for at least 20 minutes. The American University of Sports Medicine recommends 20 to 60 minutes of physical exercise every day for 3 to 3 days a week, but if you want to lose weight, you may need to increase the time to 60 to 90 minutes. If necessary, you can divide these hours, such as exercising for 20 minutes three times a day.
Step two, count how many times you can run down a specific staircase in 60 seconds, and try to constantly challenge your old record. For example, at first you can run 1 0 times in1minute, and try to run 1 1 times next time. Do this exercise every day 10 to 20 minutes, several times a day.
The third step is to add intermittent exercise to the practice of running stairs. The easiest way is to run up and down, or run up and down. The famous Mayo Medical Center in the United States pointed out: "Although your exercise intensity seems to be reduced, you can burn more calories in your body because you are more efficient."
Step 4: Increase resistance exercise when running stairs, such as wearing a heavy vest and holding a fitness ball. Resistance exercise can make muscles stronger and stronger. If muscles become stronger, they need to burn extra calories. However, if you are doing resistance exercise while running stairs, you can only run up the stairs and then walk down to avoid injury. Dr. Bryant said at the The New York Times: "When you run up the stairs, the pressure on your knees and feet is three to four times your weight;" When going down the stairs, the weight will be 6 to 7 times that of the body. "