Because climbing stairs is also an intense fitness exercise, you should decide your speed according to your heart rate. You can take an instrument to measure your heart rate during exercise and keep it within the maximum heart rate you can bear. Maximum heart rate calculation method: 220- age = maximum heart rate. Of course, the most suitable heart rate for fitness is probably: maximum heart rate? (60%-80%)。 If you are 30 years old now, the best' heart rate beat' per minute during exercise is between 1 14- 152.

2. Tolerance range of knee joint

In the whole process of climbing stairs, our knees are the most stressed, so we should do warm-up exercises before this, especially the warm-up of our knees to avoid injury. In the process of climbing, be careful: don't move too much, feel the condition of your knees. If you feel too much, you should slow down and adjust according to your own situation.

Step 3 breathe

Don't breathe too fast when exercising. Generally, you breathe with your mouth and nose at the same time, deep and long breathing. You can also breathe through the nose nozzle, which is suitable for stairs with poor air circulation.

Step 4 concentrate

Because going up and down the stairs is dangerous, you should pay attention again and concentrate again. Especially when going down stairs, don't be careless. Once you slip, you may break your head and cause accidental injury.

5. Time

Different people have different tolerance for exercise intensity. I suggest you do it for 20 minutes first. If you feel just a little tired, you can continue to add until you feel your legs are heavy.

Climbing stairs can be practiced every day, and you can stick to it every day. I believe your figure will be more beautiful after a while. I believe that as long as we pay more attention to the above five aspects, climbing stairs can meet everyone's fitness needs.