What should you do if you want to lose weight this season, but you are afraid of the cold outside? Climbing stairs to lose weight is a good choice. Let me tell you next.

Climbing stairs belongs to aerobic exercise;

Climbing stairs is an aerobic exercise and an effective means to lose weight. Stick to it for a month and it will be effective. Healthy weight loss pays attention to gradual progress. Climbing stairs to lose weight can't be quick and quick. Give the body an adaptation period, and then slowly increase the amount of exercise.

Climbing stairs is an aerobic exercise. Its main exercise part is the thigh, but it can exercise the whole body. Like other aerobic exercises, climbing stairs warms the body and contributes to fat metabolism. Every time it lasts for 30 minutes, it can consume about 202.25 kilocalories, which is very effective for losing weight. However, losing weight is a comprehensive project. While insisting on correct exercise every day, we should also cooperate with reasonable diet and regular work and rest in order to truly achieve the effect of healthy weight loss.

The principle of climbing stairs to lose weight:

The principle of climbing stairs to lose weight is to improve the basal metabolic rate through exercise, so that the body fat can burn quickly, thus controlling the weight. Aerobic exercise is very important for persistence. In the process of climbing stairs, people's weight will change in three ways:

1. Climbing stairs at the beginning of exercise will promote the discharge of water in your body, and you will lose weight. Moreover, the weight loss is closely related to the amount of exercise, showing an irregular downward trend, but it does not mean that you are really thin at this time.

2. Continue to climb the stairs. Exercise makes the arrangement of fat cells close and dense, and the muscles will become bigger. Sometimes the weight will stagnate or even rise. Of course, everyone's situation is different, but muscle lines will become beautiful and tight.

As you keep exercising, the excess fat in your body starts to burn, and this is the moment when you really start to lose weight.

But if you persist for a long time and finally reach your ideal weight, it doesn't mean that you have lost weight. If you can persist in not rebounding for half a year, you will really lose weight. Losing weight depends on persistence. Only by long-term exercise can we keep fit.

The difference of weight loss effect between climbing stairs and running stairs;

Running stairs is the same as climbing stairs to lose weight, but running stairs requires a lot of exercise, and it will be effective if you insist on 10 minutes or more. After running the stairs, the calf must be * * to prevent the calf from getting thicker. Comparatively speaking, climbing stairs is mild, and it takes more than 30 minutes at a time. When climbing stairs, it is best to climb in two steps.

Correct and healthy way to climb stairs to lose weight;

Climbing stairs to exercise, we must first combine our own actual situation. Middle-aged and elderly people have different degrees of osteoporosis, especially some obese people. Climbing stairs puts more pressure on the knee joint. So these people must grasp the relationship between speed and duration. At first, the speed should be slow. If you persist for a period of time, you can gradually speed up or extend the time, but not too violently, otherwise it will increase the burden on the heart and lungs. If you feel uncomfortable when climbing stairs, you should stop exercising immediately. It is particularly important to note that people with old knee injuries should try not to climb stairs.

At the same time, we should master the correct exercise method: when climbing stairs, we should lean forward slightly and step with the swing of our hands, so as to enhance the strength of lower limb muscles and ligaments, maintain the flexibility of lower limb joints and enhance the visceral function. In the process of climbing stairs, you must not be too fast or too urgent, and you should arrange it according to your personal physique. At first, the speed should be slow. If you persist for a period of time, you can gradually speed up or extend the time, but not too violently, otherwise it will increase the burden on the heart and lungs. When going downstairs, in order to prevent the pressure on the knee joint from increasing, the forefoot touches the ground first, and then the whole foot touches the ground to cushion the pressure on the knee joint. After climbing the stairs, the knee joint can be * * *. Usually, it is best to do squats, stand up, static semi-squats and other exercises, so that the knee joint can be fully exercised to prevent stiffness.

Fitness programs suitable for climbing stairs:

Climbing stairs can increase physical strength and enhance the muscle ability of the lower body, especially the legs. It can not only strengthen the body, but also lose weight, which is very suitable for busy urban office workers to practice nearby every day. But it is not suitable for everyone to practice.

First of all, it is not suitable for pregnant women, because climbing stairs will increase the pressure on the lumbar spine. In addition, climbing stairs will shrink the abdomen and increase abdominal pressure, which will easily cause harm to your body and pressure on the fetus. It is also not suitable for the elderly with osteoporosis, with poor physical strength and potential safety hazards; More notably, people with old knee injuries should try not to climb stairs. If you find discomfort when climbing stairs, you should stop exercising immediately.

Secondly, the elderly who are not suitable for osteoporosis have poor physical strength and potential safety hazards; More notably, people with old knee injuries should try not to climb stairs. If you find discomfort when climbing stairs, you should stop exercising immediately.

In addition, it is more noteworthy that people with old knee injuries should try not to climb stairs. If you find discomfort when climbing stairs, you should stop exercising immediately. ?

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