The benefits, effects and functions of climbing stairs, only those who really live a healthy life and care about themselves know how to integrate sports into life, and climbing stairs is also a sport that can be integrated into life. The following is about the benefits, effects and functions of climbing stairs.

Benefits, efficacy and function of climbing stairs 1 benefits of climbing stairs

Enhance cardiopulmonary function

Taking advantage of climbing stairs in daily life can make your heart and lungs stronger, and people with large lung capacity can adapt faster in places with thin air.

I lost my legs while losing weight.

Climbing stairs is aerobic exercise and anaerobic exercise. According to the determination of the sports doctor, the heat consumed by climbing 1 m is equivalent to walking 28 meters. The heat consumed by climbing stairs is considerable, and long-term persistence is bound to see results.

Moderate exercise reduces joint inflammation

Climbing stairs is a very common sport. For modern people, keeping the same posture for a long time makes some body joints bear excessive pressure for a long time, and joint inflammation has become an occupational disease for many people. Climbing stairs can fully exercise people's lower limbs and promote blood circulation throughout the body, which is a good exercise for sedentary people.

First of all, climbing stairs helps to keep the flexibility of bones and joints. Climbing stairs can avoid ossification of human body. Climbing stairs is good for people. Climbing stairs can also strengthen ligaments and muscles. Climbing stairs every day can prevent degradation.

Second, climbing stairs every day is conducive to enhancing cardiopulmonary function. Climbing stairs can speed up the blood circulation of human body and keep the cardiovascular and cerebrovascular health of human body. Climbing stairs can reduce the risk of cardiovascular and cerebrovascular diseases, especially for middle-aged and elderly people.

Third, climbing stairs can effectively consume calories in the body, can better play a role in losing weight, can better play a role in hindering the formation of obesity, can effectively consume excess fat in the human body and reduce the accumulation of fat in the human body.

Fourth, climbing stairs consumes a lot of physical strength. Climbing stairs can improve human immune function, enhance the function of human digestive system and enhance people's appetite. Climbing stairs is good for people. Climbing stairs is a good health exercise.

Climbing stairs is good for people. Climbing stairs can improve human immune function and reduce people's risk of illness. Climbing stairs every day also has the effect of losing weight. Climbing stairs can reduce the accumulation of fat in human body and has a good health care effect.

Advantages, effects and functions of climbing stairs 2 disadvantages of climbing stairs

Climbing stairs has little wear on the knee joint.

When climbing stairs, there is pressure and wear on the knee joint, but you don't have to worry too much about choking.

Tips for climbing stairs

Not suitable for people with large weight base.

Overweight people will bear more pressure on their knees when climbing stairs than ordinary people. It is suggested that overweight people choose fast walking, swimming and other sports that do not hurt their knees. How to judge whether it is overweight? (Related links: a simple formula to calculate the degree of obesity)

Not suitable for people with old knee injuries.

People with old injuries (such as fractures and major ligament breaks within two years) in joints such as lower limbs, hips, knees and ankles should be cautious when climbing stairs. People with old knee injuries often climb stairs to increase the risk of injury recurrence.

Not suitable for people with osteoporosis.

People with osteoporosis have weak knees during exercise, so it is recommended not to climb stairs.

Young people with light weight can often climb stairs.

Compared with running, climbing stairs hurts your knees less. People without arthritis or obesity can often climb stairs to lose weight.

Benefits, efficacy and role of climbing stairs 3 The correct way to lose weight by climbing stairs.

1. Warm up before climbing stairs.

People often think that climbing stairs is so simple that you don't need to warm up. This is a wrong idea. Climbing stairs is very simple, but it requires close cooperation between joints and muscles. If you climb high-rise stairs without warming up, you may pull yourself up carelessly.

Therefore, you can use the stairs to warm up before climbing the stairs. The specific method is to put the left leg on the second or third stage, the right leg on the ground, hold the left knee with both hands, then put the center of gravity on the left leg and press down. Repeat 8~ 10 on the other leg.

2. Climb the stairs in the right posture

The correct posture of climbing stairs will enhance our weight loss effect. First of all, warm up properly before climbing stairs, otherwise it will easily cause muscle strain.

Lean forward slightly when going upstairs, and swing your arms back and forth with your body when striding. At the same time, your steps should be light and not too heavy, so as not to hurt your joints and ligaments. To get the best slimming effect, you must stick to a certain frequency. Too fast and too slow is not appropriate.

Stretch after climbing stairs

Remember to stretch and relax after climbing the stairs. Especially the thighs and calves.

The way to stretch is to put your feet on a high table and stretch your thighs, leg press. 5 minutes for each leg; Stretch your calf, step on the stairs with two toes, and do a tiptoe movement, that is, raise your heel.

Hold on for a few seconds, and you will obviously feel the tension in your calf. After that, press the heel down for five seconds. These two movements are continuous, and you will obviously feel the stretching of calf muscles. Two actions are completed continuously, 20 toes and 20 presses.

Pay attention to breathing

Climbing the stairs is not fast, keep a proper constant speed. During the process, keep breathing smoothly. Besides, don't climb the stairs while talking on the phone. It's easy for you to breathe hard, and you'll feel very tired after climbing the stairs.

Physiological function of climbing stairs

1, improve cardiovascular function, strengthen myocardium, enhance myocardial contractility and blood supply capacity of coronary artery system, improve myocardial blood circulation, and prevent and treat coronary heart disease.

2. Improve the elasticity of the great blood vessel wall of the lower extremity, enhance the function of the venous valve of the lower extremity, and have a good preventive and therapeutic effect on varicose veins of the lower extremity.

3, improve lung function, increase vital capacity, improve lung tissue elasticity, improve lung blood gas exchange efficiency, and then improve blood oxygen saturation and promote systemic metabolism.

4. Develop muscle strength of lower limbs, strengthen bones, promote bone tissue metabolism and prevent osteoporosis.

5. Improve the toughness of the soft tissue in the knee joint and increase the anti-friction and compression resistance of the knee joint surface. Excessive exercise will increase the wear and tear of articular cartilage of knee joint.