Introduction: With the elevator in modern science and technology, ordinary people seldom take the stairs. Studies have pointed out that taking the stairs often can also achieve the effect of exercising, and some people even run the stairs. Running stairs can achieve the effect of fitness, with many benefits, but we should pay attention to what we care about together.

First, the benefits of running stairs are not limited to 1. Lowering your resting heart rate will not only improve your cardiovascular health, but also reduce your resting heart rate. Healthy people, under static conditions, it is normal to have a heart rate of around 50 or 60.

Note: Because through exercise, one beating of the heart can encourage more blood circulation.

2, the benefits of running stairs Running stairs is a training method often used by many school-level athletes, and it is also the cheapest and most effective way to improve heart and blood vessel health, enhance leg strength, and consume calories and fat.

3. Intermittent exercise experts point out that running stairs adopts a very good training method, that is, intermittent exercise requires exercisers to complete high-intensity exercise in a short time, then take a rest and then do high-intensity exercise again.

Note: You don't need to be an elite athlete to run stairs, as long as you have a strong will and are prepared for difficult exercises.

Running stairs can strengthen your legs and burn calories. 4. Running stairs with maximum oxygen can test the cardiovascular system of the body, promote the heart muscles to improve the efficiency of oxygen intake from the blood, and also improve the vital capacity, so that runners can inhale more oxygen every breath.

Note: Maximum oxygen carrying capacity is one of the most important indexes to measure cardiovascular function.

5, heart rate recovery speed When performing high-intensity intermittent exercise, if the interval rest time is set reasonably, it can improve the speed of heart returning to normal. The better the body, the shorter the time for the heart rate to return to normal after exercise and fitness.

6, consume more calories Because of the greater intensity of exercise, running stairs and fitness can naturally consume more calories. High-intensity intermittent exercise can slightly increase the heart rate after exercise.

Extended reading: master the breathing regulation in middle and long distance running training!

Extended reading: athletic ability, taboo attention.

Second, how to run the stairs for exercise 1, the exercise time is recommended to run up and down the stairs for at least 20 minutes, and it is recommended to exercise for 20 to 60 minutes every day, 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.

2. Ask yourself to make progress, count how many times you can run on a specific staircase in 60 seconds, and try to constantly challenge your old record. Do this exercise every day, several times a day.

3. The easiest way to teach intermittent sports is to run up and down, or run up and down. Although your exercise intensity seems to be reduced, you can burn more calories in your body because you are more efficient.

4. Add resistance training. Join resistance training when running stairs, such as wearing a heavy vest and holding a fitness ball. Resistance exercise can make muscles stronger and stronger, and it can also burn excess calories.

Note: if you do resistance exercise, you can only run up the stairs and then walk down to avoid injury.

Extended reading: clear and pay attention to the correct concept of sit-ups

Further reading: exercise to lose weight and lose weight. People teach you to lose weight.

Third, the precautions for running stairs 1, the burden of going down stairs When you run up stairs again, the pressure on your knees and feet is 3 to 4 times your weight, while when you go down stairs, your weight will be 6 to 7 times your body.

2. Obesity is more likely to hurt. Climbing stairs puts pressure on the knee joint, but don't worry too much. According to their own actual situation, middle-aged and elderly people have different degrees of osteoporosis, and some people who are too obese to exercise have greater joint pressure.

3. When the discomfort stops immediately, you should slow down and stick to it for a period of time, which can gradually speed up or extend the time, but not too violent, otherwise it will increase the burden on the heart and lungs. If you feel uncomfortable when climbing stairs, you should stop exercising immediately.

Note: people with old knee injuries should try not to climb stairs.

4. When the forefoot goes down the stairs first, in order to prevent the pressure on the knee joint from increasing, the forefoot should land first, and then slowly land on the whole foot to buffer the pressure on the knee joint.