1. Can I lose weight by taking the stairs?
Taking the stairs can help you lose weight.
Climbing stairs is a simple aerobic exercise. You just need to keep going up and down the stairs alternately, and you can get a significant weight loss effect.
2. The principle of climbing stairs to lose weight
When you take the stairs, your whole body needs to be nervous, and your legs can drive your body up. The upper body needs hard work, so you will consume a lot of calories after walking the stairs, and the muscles of your legs and buttocks can be well exercised, thus achieving the effect of losing weight.
3. The correct way to lose weight by taking the stairs.
When going up the stairs, you don't have to work hard or climb out of breath, but every time you go up the stairs, you must keep your knees at 90 degrees and your hind legs must be completely straight. Start with your left foot, climb the stairs with your left foot, keep your right leg up and your legs together, so that your thigh muscles can be fully exercised. When you take the stairs, you can raise your upper arms, elbows at right angles, arms open and close, and go upstairs rhythmically.
4. What parts can I reduce by taking the stairs?
(1) Take the stairs and stovepipe
Walking stairs mainly depends on the strength of legs, and both thighs and calves should be exercised. In the process of constantly lifting the legs, the fat in the legs burns rapidly.
So as to achieve an obvious weight loss effect.
(2) Take the stairs, thin belly.
When walking the stairs, people's abdominal muscles will follow. If you take two or three steps when you go upstairs, you can more obviously affect the abdominal muscles and promote the burning of abdominal fat, which is beneficial to thin belly.
(3) Take the stairs to thin your arms
When you take the stairs, your arms swing with the pace frequency, which can keep your upper body warm and promote fat burning, which is beneficial to your thin arms.
5. How much exercise does it take to climb stairs?
At the health (healthy food) nutrition exhibition held at the same time as the Shanghai International Conference on Health and Nutrition, the staff entered the data index of a male's weight 1.50kg into the computer and went up and down the stairs for 20 minutes every day. The computer immediately calculated that his energy consumption (energy food) was 202.25 kilocalories. Professor Chen Peijie, assistant dean of Shanghai Institute of Physical Education, said: "Going upstairs is equivalent to doing aerobic exercise, which can exercise heart and lung function and leg muscles at the same time, which can play a certain exercise effect. Under normal circumstances, the daily energy consumption of fitness activities is about 200 kilocalories, which can produce good fitness effects. If you don't go to the gym, just climb the stairs. "
A male white-collar worker in his thirties said, "I am engaged in the IT industry, and I have to work overtime until the evening every day 10. I apply for a fitness card every year, but I can't use it several times a year. " It's great now. I go up and down the stairs after work and lunch every day, which can basically reach 20 minutes of exercise time!
However, Bai, director of the Department of Rehabilitation Medicine of Shanghai Sixth People's Hospital and deputy director of orthopedics, reminded everyone that "taking stairs" is not suitable for everyone and all environments, so don't imitate it at will.
He took the "Stairway" activity organized by the Shanghai Bund Customs Building as an example: the Customs has nine floors, and the stairwell on each floor has big windows, and the air in the stairwell is very good. A place with good air like the Customs Building is suitable for climbing stairs, but if it is 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.
When going down the stairs, the knee joint and ankle joint should bear the weight of the whole body. Repeatedly repeating this action will artificially increase the activity of these joints, the intensity of compression will increase sharply, and the possibility of joint wear will increase, which is not good for the body. And the movement of climbing stairs varies from person to person. For young people with normal cardiopulmonary function, it is no problem to take the eight or nine stairs: for those who are too obese, usually have joint or ankle injuries or osteoarthropathy, be careful not to increase the burden on their knees because of going up and down the stairs. Because when climbing stairs, the knee joint bears the most weight. If you exercise too much, it may aggravate the condition, produce synovitis of joints, or aggravate the pain and swelling of joints.
Wang Zuoliang, chairman of Taiwan Province chiropractic medical association, also said at a medical conference that although stair climbing has health effects such as enhancing cardiopulmonary function and muscle endurance, seemingly simple stair exercise is easy to cause fatal damage to patella, commonly known as kneecap. Because when climbing stairs, the pressure on the patella is 4 to 6 times that of walking on the flat ground. If the force is improper, it will easily lead to the displacement of cartilage tissue behind the patella, increase the bearing capacity per unit area of the knee joint, and easily make the patella wear and inflammation, resulting in chondromalacia patellae.