Stair exercise is also a good fitness method. With the popularity of mass fitness, many people have started to exercise. Climbing stairs is a simple and cost-free exercise. More and more people choose to climb stairs to exercise. Let's have a look. Stair exercise is also a good fitness method.
Stair exercise is also a good way to keep fit 1 1, which is economical and convenient.
Climbing the stairs is easy. You can climb anytime, anywhere. The venue is not limited. You can go to dormitory, office and school.
Don't worry about the cold wind in winter and the sun exposure in summer; Don't go out, don't go to the playground, don't get a fitness card, put on combat boots and shorts, and start on the spot. Is willful! Climbing stairs can save you time and money and can be inserted into almost any training program. Overall, the cost performance is very high.
2. High energy consumption
In contrast, running also needs less space. The advantage of high energy consumption of climbing stairs deserves our attention. In general, the energy consumption of going upstairs at a constant speed is greater than that of jogging at low intensity. If you use the way of accelerating stairs climbing, the energy consumption will be very considerable.
This is because climbing stairs is a kind of climbing exercise, which mainly mobilizes large muscles of hips and legs to do work. In order to let everyone have an intuitive feeling about it, I suggest you take a step upstairs and climb stairs in recent days and get closer to yourself. Whoever tries will know!
3, strong operability
Strong operability is its most attractive feature.
Everyone can climb the stairs according to their own needs and work out an exercise method that suits them.
There are many factors that affect our climbing stairs, including the frequency, stride and rhythm when going upstairs; Step frequency and mode when going downstairs; Whether to move on the platform, and what kind of movement mode to take on the platform.
Stride upstairs or run upstairs with high frequency is very strong. In general, the state of high pace frequency can't be maintained until you have climbed all the floors (unless the dormitory building is really short). Therefore, we usually go upstairs by changing speed and go downstairs in a gentle way to recover our physical fitness. Its energy metabolism mode is close to HITT (Intermittent Anaerobic Exercise), and the fat burning effect is very remarkable.
The way of striding upstairs (generally one step and two steps) is more stimulating to the buttocks than the way of striding upstairs (generally referring to step by step).
Many friends' hips don't feel very strong and the effect is not very good.
Here we recommend a frenzied combo, that is, after striding up the stairs, on the top platform, take an arrow step, walk across the platform and then go downstairs. Its frequency does not need to be too high, and the key point is to strengthen the stimulation of hip muscles. If the small-step way of going upstairs emphasizes the strength of the calf, then jumping upstairs will have a strong stimulating effect on the calf, which will help develop the explosive force of the calf and the strength is relatively large.
Stair exercise is also a good way to keep healthy.
1 When climbing stairs, muscles contract and relax rhythmically with the acceleration of breathing, which can accelerate blood circulation, promote human energy metabolism, increase myocardial oxygen supply, enhance cardiopulmonary function, make blood circulation smooth, keep cardiovascular system healthy and prevent hypertension.
2. Eating more calories is a good way to lose weight. According to estimates, in the same time, climbing stairs consumes twice as much heat as playing badminton, four times as much as playing table tennis and three times as much as walking, which is basically the same as climbing mountains.
3. In the process of climbing stairs, due to the continuous activities of the lower back and lower limbs, the strength of muscles and ligaments in these parts of the body is enhanced, and the joint function is improved, thus maintaining the flexibility of joints and avoiding the occurrence of ossification. There was an eight-year follow-up survey, in which 26 56-year-old subjects with basically the same physical condition were selected. The results showed that none of the 26 people who insisted on climbing stairs had leg joint disease, healthy muscles and strong steps. Another 26 people did not participate in sports, 12 people felt cold and numb in their legs and could not walk. 14 people have arthritis and stiff joints.
4, climbing stairs consumes a lot of physical strength, people are prone to hunger, appetite becomes better, and the function of the digestive system can be enhanced. In addition, due to repeated abdominal exertion, intestinal peristalsis is aggravated, which can effectively prevent constipation.
5, make the nervous system in the best rest state, which is conducive to sleep and avoid anxiety. The scientists also selected 20 employees (32 years old) with basically the same physical condition for follow-up test. The first batch of 10 employees insisted on climbing stairs for 2 years, and none of them suffered from insomnia and neurasthenia. At last 10, among those who didn't climb the building, 7 people suffered from insomnia and neurasthenia.
The disadvantages of climbing stairs to your health.
Climbing stairs is a weight-bearing exercise, and all joints below the waist have to bear the weight of their own bodies, especially their knees. When climbing stairs, the knee joint should bear 3-4 times the weight. Take a person who weighs 60 kilograms as an example. When walking on a flat road, your knees bear 60 kilograms, but when climbing stairs, the weight of your knees becomes as high as 240 kilograms, which is equivalent to the weight of a piano.
And the faster the speed, the greater the pressure on the knee. Moreover, when climbing stairs, the curvature of knee joint increases, and the pressure between patella and femur increases accordingly, which will aggravate the pain of knee joint.
What should I pay attention to when climbing stairs?
1. Choose stairs with good air. If you are in some closed office buildings, it is not suitable for climbing stairs. Because, in places where the air is not circulating and dirty, "taking the stairs" is easy to cause hypoxia in the heart and brain, which increases the burden on the heart and is not good for the kidneys and liver; If the stairwell is closed too tightly and too narrow, it will be empty or hurt by dim light, and it will also hurt the body if the exercise is not in place.
2. At the beginning, you should take it slowly, stick to it for a period of time, and gradually increase the amount of exercise, but not too intense, so as to avoid damage caused by excessive exercise, otherwise it will increase the burden on the heart and lungs.
3, climbing stairs to exercise, should vary from person to person, do what you can. If you find discomfort when climbing stairs, you should stop exercising immediately. If it's okay to climb the ninth floor, but you find yourself uncomfortable when you challenge the 10 floor, it means that the ninth floor is the limit of your body. Don't climb the 10 floor reluctantly.
4. Generally, when you climb stairs, you not only exercise the strength of your lower limbs and achilles tendon, but also effectively improve your vital capacity. However, whether it is short-distance multi-group circular climbing or long-distance climbing with more floors, you should choose to take the elevator downstairs.
Many times, some people who climb stairs are easily injured because they only use their own leg strength, which can not help improve their grades, but also easily increase the pressure on their knees. Use handrails when climbing stairs, which can reduce the burden on legs and knees. If you can exercise your arm strength more at ordinary times, your body can climb stairs at a constant speed by relying on your arm strength.
6. Because the muscles used in climbing and running are different, and the stress points on the knees are also different, if you are going to climb stairs, you should avoid running on the road during this time to reduce the repeated stress on your knees.
7. Before climbing the stairs, you can choose to squat and jump for 5 minutes, so that the muscles near your knees can fully move and help prevent joint injuries. At the same time, you can also do squats and squats against the wall to strengthen the muscle strength near the knee joint.