1. For people who work in high-rise office buildings and live in high-rise apartments and residential buildings, climbing stairs is a good indoor fitness exercise. With the continuous development and progress of society, the number of high-rise buildings in Chinese cities is increasing, and the floors are getting higher and higher. Many people think that going up and down the stairs every day is a burden, or even an excuse not to do fitness activities. I don't know that climbing stairs is an ideal indoor fitness exercise, which is of great benefit to improving health. In the United States, climbing stairs was as early as 1968. Under the strong admiration of many medical and kinematics experts, stair climbing has become a fashionable indoor fitness exercise in some developed countries such as Europe and America in recent years. 1987, a large-scale stair climbing competition was held on the floor of new york World Trade Center 1 10, with more than one thousand participants. With the continuous development of stair climbing, the number of people who insist on taking part in apartment stair climbing exercise in the United States has doubled. In addition to energetic young people, many middle-aged and elderly people and housewives take part in stair climbing. About half of the new york stair climbing competitions mentioned above are middle-aged and elderly people. The reason why stair climbing can be widely carried out in Europe and America is mainly because it is simple and easy to operate and has good fitness function. (1) Fitness function of climbing stairs 1. Simple activities and excellent exercise methods Although the way of climbing stairs is relatively simple and easy, the amount of exercise is unexpected by many people. Some American scholars have measured the calories consumed by people who climb stairs and those who stay in bed, and found that people who climb stairs consume 1.4 kcal per minute, while those who stay in bed only consume 0.68 kcal, with a difference of about 2 1 times. A person weighing 40 kilograms consumes 200 kilocalories when going up stairs 10 minute, and the heat consumed when going down stairs is13. At the same time, climbing stairs consumes more calories than sitting 10 times, 4 times more than walking, 3 times more than running, 2.5 times more than swimming and 2 times more than playing table tennis. If you go up and down the 6-story stairs 2-3 times, it can be equivalent to jogging 800- 1500m. The amount of climbing stairs is so large that climbing stairs is similar to climbing mountains. Therefore, it is considered by many people to be an excellent aerobic exercise beneficial to exercise human muscles and overall endurance. In addition, when climbing stairs, in addition to the increased mobility of lower limb muscles, ligaments and joints, the joints and muscles of waist, back, neck and upper limb are also constantly moving, which can not only enhance the strength of limb muscles, but also increase vital capacity, accelerate blood circulation, promote energy metabolism, improve and improve cardiopulmonary function, and at the same time increase the content of high density lipoprotein in blood, and prevent and treat cardiovascular diseases such as atherosclerosis and hypertension. 2. It can prolong life. According to the research of sports medicine experts, after people enter middle age, the body metabolic rate drops at a rate of 6%-8% in 10. But if you insist on climbing stairs, it will greatly delay its decline. Dr Buffy Bagh of Stanford University in the United States pointed out in a research report 1987 that climbing a flight of stairs can prolong the predicted life by 4 seconds. If a person climbs 5000 flights of stairs every week, that is, 7 14 flights of stairs every month (equivalent to going up and down six flights of stairs three times), the death rate is lower than that of people who don't exercise 1/4- 1/3. It can be inferred that climbing stairs for 30 years every day can prolong life 1 year. In addition, some research results show that climbing five stairs every day can reduce the incidence of heart disease by 25% compared with people who take elevators. From the above data, it is proved that climbing stairs can really prolong life. (2) The specific exercise method of climbing stairs L. Who is suitable for doing this sport Generally speaking, climbing stairs is suitable for anyone, but relatively speaking, it is more suitable for middle-aged and elderly people and obese people. Many diseases of middle-aged and elderly people often start from the legs or their main joints. For example, degenerative osteoarthrosis of the knee joint. When climbing stairs, the thighs are raised high and stepped upward, which not only increases the support strength and range of motion of three pairs of joints of lower limbs, but also makes 26 pairs of muscles and ligaments of lower limbs get excellent exercise. For obese people, a lot of exercise can promote energy metabolism and help to lose weight. 2. There are more opportunities to climb stairs during the development time. You can do this exercise after work and on your way to and from work, even if there is no special arrangement, as long as you take fewer elevators. 3. The posture to be taken when climbing stairs, the upper body should be kept upright as far as possible, the abdomen should be retracted inward, the buttocks should be retracted inward, the knee joint should be slightly flexed, and the whole foot should be stepped on the steps, not just half foot. 4. Basic form (1) Climbing (walking) stairs: or it can be called slow climbing stairs. Exercise is roughly the same as climbing stairs. It is more suitable for healthy elderly and middle-aged patients with chronic diseases. (2) stride: the so-called stride epiphysis means that when climbing stairs, each step is not an L step, but two or even three steps, in this way to increase the intensity and difficulty of exercise. (3) Running stairs: Climbing stairs by running. Generally speaking, you need to have a certain sports foundation to do it. For example, climb (walk) 50-70 steps per minute before you can run the stairs or climb the stairs continuously for 6-7 minutes. (4) Climbing stairs with load: Climbing stairs with load is also an exercise method to increase the amount of exercise. Generally, the total weight of a hand is about 5 cm. In order to keep balance, you should draw out the same weight with both hands at the same time, and pay attention to the fact that the weight is not easy to be too big. 5. Grasp the amount of exercise. The exercise time for climbing stairs should not be too long, and 10- 15 minutes is appropriate. Young people or people with sufficient physical strength can do this by increasing the amount of exercise, such as crossing, running or carrying loads. The amount of exercise can be measured by the heart rate (pulse). The general standard is that the pulse rate of healthy young people and middle-aged people after exercise is 120/ 170 beats/min and 100- 150 beats/min respectively. The average physical fitness of young people and middle-aged people is 1 10- 150 beats/min and 100- 130 beats/min respectively. Health of the elderly should take100-130 times per minute. If you are in poor health over middle age, the pulse rate should be 90- 1 10 beats per minute. 6. Precautions (1) Stairs climbing is a kind of intense aerobic exercise. Participants must be healthy and have a certain basis for exercise. People with serious heart and lung diseases are forbidden to participate in this sport. (2) Be familiar with the geographical environment where you carry out stair climbing activities. Familiar with steps and steps. So as to calculate the number of steps. The average stair height is about 9- 14. (3) Keep the speed and intensity of climbing stairs moderate, and don't feel obviously nervous and laborious. Try to be practical when climbing stairs to avoid sports injuries caused by falling in the air. 2. Riding a stationary bicycle is a very common and convenient means of transportation in China, and people often use it for work and outing. According to the research results in recent years, cycling, like running and swimming, is an endurance exercise that can best improve people's cardiopulmonary function. In foreign countries, cycling fitness is in the ascendant. Take the United States as an example According to US News and World Report, there are 20 million people in the United States who ride bicycles to keep fit, and more and more people are involved. In 1987, it increased by 30% compared with 1986, and increased by 36% in 1988. France, Germany, Belgium, Sweden and other countries have also attracted thousands of people to ride bicycles to participate in the fashionable sports tourism pastime. 1. Fitness effect (1) can prevent brain aging and improve the agility of nervous system. The research results of modern sports medicine show that cycling is a sport dominated by different sides, and alternating pedaling with two legs can develop the left and right brain functions at the same time to prevent premature aging and negligence. (2) It can improve the cardiopulmonary function, exercise the muscle strength of lower limbs and enhance the whole body endurance. Cycling exercise has the same effect on visceral endurance exercise as swimming and running. This exercise not only benefits 3 pairs of joints and 26 pairs of lower limb muscles, but also benefits the muscles of neck, back, arms, abdomen, waist, groin and buttocks. Joints and ligaments have also been exercised accordingly. (3) you can lose weight. When riding a bicycle, because of the periodic aerobic exercise, the exerciser consumes more calories, which can achieve significant weight loss effect. (4) can improve sexual function. Riding a bicycle for 4-5 kilometers every day can stimulate the secretion of estrogen or androgen, enhance sexual ability and contribute to the harmony of husband and wife's sexual life. (5) It can prolong life. According to the investigation and statistics of relevant international committees, among all kinds of occupations in the world, postmen have the longest life span, one of the reasons is that they often ride bicycles when delivering letters. Cycling can be done not only outdoors but also indoors. When indoors, it is generally necessary to use special fitness equipment such as stationary bicycles or power bicycles. Conditional families can buy their own cars and put them on the closed balcony for this fitness activity. You can also use an old bicycle with double brackets, and you can hang the rear wheel of the bicycle and ride it after it is completely fixed. Carrying out this sport indoors can reduce riding injuries caused by traffic jams or uneven roads outdoors. 2. Precautions: Pay attention to the correct riding posture when cycling. First, adjust the height and handle of the bicycle saddle. Adjusting the height of saddle can avoid the abrasion of the inner thigh root and perineum or the tumor-like hyperplasia of subcutaneous tissue. Adjusting the handle helps to find a good posture to avoid pain. When stepping on the pedal, the position of the foot must be appropriate and the force should be uniform. If the position of the foot is improper and the force distribution is uneven, it will cause pain in the ankle and knee joints. In addition, always change the position of the handle and pay attention to a certain rhythm. You can alternately take fast riding and slow riding. 3. Master the amount of exercise: the amount of exercise for riding a fixed bicycle indoors. Mainly depends on speed. The speed can be determined according to the number of pedaling per minute, and the symbolic riding distance per minute can also be calculated according to the circumference of bicycle wheels. Generally, after riding for a few minutes, you should stop and count the pulse rate within 1-2 seconds in order to master the amount of exercise. If the pulse rate is too fast, it means too much exercise, so slow down. If the pulse is slow, you should speed up. When you start to exercise by riding a stationary bike, it is usually 10-20 minutes, and then gradually increase the exercise time. In the first few days, you may feel lower limb muscle pain, but it will disappear after a few days. You can gradually extend the interval between elbow exercises to 30 minutes or more in the future. In addition, you can also increase the amount of exercise by increasing resistance. For power bicycles and stationary bicycles, it is very easy to increase resistance. If you exercise with an old bicycle, you can use the brakes to adjust a certain resistance to improve the exercise intensity. 3. Skipping Rope Skipping is a systemic and multi-functional fitness exercise that focuses on limb muscle movement. 1. The fitness function of skipping rope is not only an effective means to develop endurance, jumping ability, coordination and reaction ability, but also helps to master other sports techniques and improve sports ability, and can get better results in a short time. By skipping rope, you can exercise the muscles, joints, ligaments and internal organs of shoulders, wrists, waist, abdomen, buttocks, thighs, calves and feet. 2. The method of skipping rope The posture of skipping rope: basically, the lower limbs jump and the wrists of both hands rotate. The forms of skipping rope can be divided into single-leg jumping, double-leg jumping and double-leg alternating jumping. 3. The conditions required for skipping rope are generally 2-3 square meters of open space indoors. Such as aisles, corridors, etc. You can exercise with ropes. 4. In-situ jumping In-situ jumping is a kind of fitness exercise based on lower limb muscle activity and whole body intervention. 1. The role of exercise This kind of exercise can enhance the strength and mobility of muscles and supporting joints of buttocks and lower limbs, improve cardiopulmonary function and help to lose weight. 2. The practice method of in-situ jumping preparation posture is to stand naturally. Arms hanging at your sides. When the leg takes off, the arm swings naturally. When you fly, your lower limbs relax. When you fall, your feet touch the ground, and you slightly bend three pairs of joints of your lower limbs: hips, knees and ankles. Jumping can be from low to high, and the rhythm can be from slow to fast. You can practice 1-2 times a day, 2-3 groups each time, 50- 100 times in each group. Each group should pause for 2 ~ 3 minutes and take a deep breath to relax the lower limb muscles. 5. Lift the dumbbell 6. Sit-ups 7 Push-ups 8. I recommend you to go to the gym to exercise. There are more than n indoor fitness methods, and you can also combine diet to make yourself strong ~! 10. Overloading is strictly prohibited, and offenders will be prosecuted!