I. Executive summary

In order to encourage more young college students to participate in physical exercise more actively and pay attention to physical exercise from the small details of life, the author of this paper takes "the influence of climbing stairs on heart rate" as the research direction, formulates and implements scientific and reasonable exercise prescriptions and exercise monitoring methods, and proves the value of physical exercise by personal exercise practice.

Second, key words

Climbing stairs, heart rate, physical exercise and health preservation

Three. foreword

1. Know how to climb stairs.

With the development of economy and technology, great changes have taken place in our living environment. High-rise buildings are gradually replacing bungalows in both rural and urban areas. The tallest building in the world is 10 1 building, which is called the new landmark of Taipei, setting three records: the tallest building (508 meters), the highest floor (438 meters) and the highest roof height (448 meters). In Chinese mainland, Shanghai Jinmao Tower is 420.5 meters high and has 88 floors. This is a super high-rise building with the traditional style of China. Our lives and workplaces have increasingly left the ground and turned to high altitudes. These high-rise buildings are the witness of our scientific and technological development, but few people find that they are also good places for us to exercise. The convenience of elevator makes modern people who pursue fast and convenient ignore the existence of stairs.

In fact, climbing stairs is not only useful when the elevator is difficult to wait or escape, it can be a good way for us to exercise ourselves. Climbing stairs is defined as aerobic exercise, which is to climb the stairs step by step at a normal speed. The intensity of exercise is between walking and jogging, while the energy consumption of going down stairs is relatively small. If you run up the stairs or push two or three stairs at a time, the heat energy consumed will obviously increase, even exceeding jogging, which is conducive to increasing the stimulation to internal organs, thus making the function and physique strong, having a good effect on strengthening leg strength, and achieving the effects of exercising human muscles and overall endurance, fitness and weight loss.

According to relevant data, in order to encourage people to climb stairs instead of exercising, the American Sports Medicine Association has set up billboards on the subway. In addition to those who climb the stairs, there is a line on the billboard: "If you don't have time to exercise ... try climbing the stairs!" " After the launch, some people began to try to use stairs instead of elevators. Researchers believe that this is because advertisements break the excuse that most people lack exercise-they have no time.

There is also an article in China Sports Daily, which shows that stair climbing is a fitness exercise highly praised by many experts in recent years, and because stairs can be seen everywhere, people don't have to bother to find a place to exercise, and stair climbing has been chosen by many people as a way of daily exercise. Many foreigners are also very keen on climbing stairs. For example, the stair climbing movement in America began at 1968. Cooper, a famous physiologist at that time, proved that climbing stairs would have a significant effect on human physiological function through research, and began to advocate using climbing stairs for fitness.

2. How to climb stairs

There are many ways to climb stairs. In life, some people choose jogging; Some people choose to seize the time to climb; Some people choose to walk and climb stairs; When climbing stairs, you can also add some arm movements according to your own exercise needs, such as cutting hands, clapping hands and stretching. You can even jump. But no matter which way you choose, you should decide which way to climb according to your physical condition and on the premise of ensuring safety.

The technique of climbing stairs is as follows: when going upstairs, the upper body leans forward slightly, knees are bent and legs are lifted, the forefoot falls in the middle of the steps, and then the support legs are pushed out to step up after falling; When you go downstairs, your body leans back slightly, your muscles relax, and your forefoot alternately falls in the middle of the steps.

Exercise is simple, but persistence is very important.

3. Preventive measures

1) Not suitable for people: patients with osteoarthrosis or other knee joint diseases, patients with hypertension and heart disease. People who are overweight, lifting heavy objects, pregnant women or people with degenerative arthritis themselves, it is best to avoid climbing stairs.

2) Preparation: 10 minutes to prepare for activities, ankle exercises and muscle relaxation. Warm-up exercise is absolutely necessary. You must wear loose sweat-absorbing clothes and sports shoes (flat shoes), and also evaluate whether the air in the stairwell is circulating and do what you can. Usually, any exercise is limited to 30 minutes without excessive breathing.

3) Exercise time: generally more than half an hour.

4. the benefits of climbing stairs

Climbing stairs has many advantages. In addition to consuming basic calories, it can also enhance the functions of our heart, lungs and cardiovascular system, reduce bad cholesterol in the body, improve the value of good cholesterol (HDL), and even reduce the probability of heart disease, enhance the strength of muscles and joints, and improve the flexibility of hips, knees and ankles. This is because climbing stairs strengthens myocardial contraction, accelerates blood circulation and promotes body metabolism. In addition, the acceleration of venous blood return can effectively prevent myocardial fatigue and varicose veins. When climbing stairs, the waist, buttocks and thighs are all exerted with great force, which accelerates the fat consumption of these parts and is conducive to weight loss.

More detailed and accurate research shows that people who often climb stairs have a lower incidence of heart disease than those who take elevators 1/4, and go up and down six floors 3-5 times a day, which is lower than those who don't exercise 1/3. Some fitness experts even infer that people who climb stairs can prolong their life by one year every 30 years. Therefore, for people who want to stay healthy and live a long life, climbing stairs is one of the better choices.

5. Disadvantages of climbing stairs

For physical exercise, all sports are accompanied by a certain risk of sports injury, and climbing stairs is no exception. Its disadvantage is that not everyone is suitable for climbing stairs to keep fit. First of all, because climbing stairs stimulates the cardiovascular system, patients with high blood pressure and heart disease are not suitable for climbing stairs. Furthermore, climbing stairs will cause great wear and tear to the knees. People with osteoarthropathy or other knee joint diseases had better not choose to climb stairs for fitness.

Young college students generally have good physical functions, so the risk of choosing stairs is not too great. As a more intense form of aerobic exercise, exercisers should be healthy, make full preparations for exercise, and determine the amount of exercise for climbing stairs according to their physical condition and physical strength. This can prevent sports injuries to a certain extent.

Fourth, the purpose of the test:

To study the effect of climbing stairs on heart rate.

Verb (short for verb) method

1. Exercise method: climb the stairs.

2. Exercise time: 65438+ 09: 30-20: 00 every night.

3. Exercise: 30 minutes

4. Sports area: Xue Nan No.2 building side ladder.

5. Warm-up exercise: turning exercise, wrist and ankle exercise.

6. Exercise frequency: every day.

Heart rate test is conducted at seven time points every three minutes (jogging is used as exercise monitoring method), which are: getting up in the morning, preparing for exercise, immediately after exercise, after exercise 10 minute, 20 minutes, 30 minutes, and before going to bed at night 10 minute.

result analysis

Through the "stair climbing" exercise during this period (8- 13 weeks), I deeply realized the benefits of stair climbing as an indoor fitness method, and also had a deeper understanding of physical exercise.

First of all, in terms of exercise, I make exercise prescriptions in the dormitory every night. Exercise = 14 flight of stairs * 1 1 flight of stairs *7 times. It is estimated that you can climb 1078 stairs every night. When I first climbed the stairs, I didn't do enough warm-up exercise, so after climbing three or four times, my body began to get hot, my brain was a little dizzy and my breathing was getting faster and faster. I gradually slowed down, stopped to do leg press exercise and twist exercise, and soon returned to normal, and then continued to complete the day's exercise. After half an hour of exercise, pay attention to soaking your feet with hot water when taking a bath. There was no other discomfort that night, and the quality of sleep was improved to a certain extent (I slept deeply because I was tired). In the following stair climbing exercise, I noticed the importance of warm-up exercise, adjusted the exercise rhythm according to my physical reaction and appropriately increased or decreased the amount of exercise. After the exercise, I did a full recovery massage and felt that the quality of exercise was getting higher and higher. It is suggested that people who want to exercise by climbing stairs can refer to this experience. At the same time, they can climb stairs and listen to music with MP3 player, which will distract their bodies and increase their exercise unconsciously.

Followed by the exercise of foot muscles, climbing stairs is mainly to increase physical strength and strengthen the muscles of the lower body, especially the strength of the legs. According to my physical fitness analysis table, I know that my lower limb strength and balance are good, and my upper limb strength is weak. This is good for me to climb stairs, but it doesn't promote upper limb exercise much. So I do hand movements while walking (such as lifting things, swinging my arms up and down, expanding my chest, etc.) ) Let my body get as comprehensive and balanced exercise as possible.

Then there is the combination of exercise and diet. There is a saying that medicine is better than food. Many young people think that keeping in good health is something that the elderly do, but it is actually wrong. If you want to keep your body healthy all the time and keep it healthy, you should pay attention to your usual exercise and health preservation now. If we ignore the usual physical exercise, we always take the lack of time and place for exercise as an excuse, and soon we will sit for a long time because of the need of study or work, which will easily lead to weaker cardiopulmonary ability. Coupled with the serious lack of exercise, the number of pulse beats increases during rest, and our health will unconsciously light up a red light warning. Therefore, only through the simple and convenient exercise mode of "climbing stairs" can we really walk healthily, because only flowing water has vitality, and only people who exercise have vitality.

Through this period of exercise, I feel much better than before. On my feet, my walking speed and distance are slightly higher than the average level of my classmates around me. In addition, for weekly exercise monitoring, I set it as jogging on the playground. I remember that when I was in the 800-meter senior high school entrance examination, I was short of breath and weak in my feet after running. But now I can run six laps of the playground in half an hour under normal circumstances, and there is no other discomfort after running. Therefore, climbing stairs, as a form of exercise, still has certain effects. Climbing stairs is several times bigger than walking or running on the flat ground. It not only has the ability to run and jump, but also has the function of resisting the earth's magnetic force.

Its benefits can be divided into the following five points, which are worth our slow feeling and experience in the future exercise:

(1) Enhance cardiopulmonary function, make blood circulation smooth, keep cardiovascular system healthy and prevent hypertension.

(2) Eating more calories can play a good role in preventing the formation of obesity. It is estimated that the heat consumed by climbing stairs in the same time.

(3) It helps to keep joints flexible, avoid ossification, and enhance the strength of ligaments and muscles.

(4) Climbing stairs consumes a lot of physical strength, making people feel hungry easily, improving their appetite and enhancing the function of the digestive system. In addition, due to repeated abdominal exertion, intestinal peristalsis is aggravated, which can effectively prevent constipation.

(5) Keeping the nervous system in the best rest state is conducive to sleep and avoiding anxiety.

Eight, diet points:

1, eat seven points full

2. Pay attention to the combination of meat and vegetables, and don't be picky about food.

Don't eat foods high in salt, sugar and cholesterol.

4. Eat less snacks from street stalls.

5. Eat less and eat more.

Nine. general survey

Young college students are the hope of the future family, society and country, and their health and physical exercise have always been concerned by people. As we all know, health is the capital of revolution. However, in reality, many college students fail to implement this concept correctly in their lives. They failed to make a good estimate of their physical quality and health care work, were blindly optimistic, and often stayed up late to work, study and play, which exhausted their physical strength. In fact, under the unprecedented development of science and technology and fierce competition in the 2 1 century, young college students should attach importance to the exercise and health care of sports ability, cultivate their own sports ability, and cultivate their comprehensive quality from the aspects of knowledge, technology, skills, intelligence and physical quality.

Through the study of Physical Exercise and Health Preservation, I deeply realized the importance of physical exercise, and got a more comprehensive and objective understanding of my physical condition from my body composition analysis table. We often say that the skin of the body is influenced by parents. Caring for your body is also a form of caring for and honoring your parents. We college students should be a generation with wisdom and knowledge, and we should fully realize the importance of physical exercise, instead of "giants with ideas and short bodies".