Where can I lose weight by climbing stairs? Most people are trying to lose weight now. In fact, losing weight doesn't have to rely on drugs. As long as you keep climbing stairs every day, you can lose weight. So where can I lose weight by climbing stairs?

Where can I lose weight by climbing stairs? Where can I lose weight by climbing stairs?

When going up, go up two steps at a time, which can effectively stretch the muscles behind the buttocks and thighs; When you come down, go down step by step. This is for security reasons. So it takes about 30 minutes to get up and down 100.

It is best to add 30 minutes of aerobic exercise after climbing the stairs, so that the weight loss effect is better. If you start to get used to such a large amount of exercise, you can gradually increase your aerobic capacity. There are no specific rules for aerobic exercise. Dance casually to the passionate DJ music, as long as you can exercise your whole body.

In addition, there is a little secret, that is, while doing aerobics, run in place with some small moves to lose weight. The reason for this is that for some people with weak beliefs, repeating an action will inevitably be too boring, thus affecting their determination to lose weight.

After two weeks of persistence, gradually increase the number of stairs: from 120 times, step by step. 130 times, 140 times. The completion time is about 40 minutes. So sisters who lose weight must pay attention to setting goals for themselves. Don't set them too high at once. Start within the acceptable range of body and perseverance. When you get used to it, slowly increase the amount of exercise! This is conducive to persistence!

Climbing stairs is a simple stovepipe method using the natural environment, because stairs are everywhere. Climbing stairs can not only achieve the goal of stovepipe, but also enhance everyone's metabolism, eliminate everyone's fatigue and stress for a day, which is good for everyone's body and mind. Climbing stairs to lose weight is the most effective way to reduce thighs and buttocks.

Climbing stairs to lose weight exercise 6 attention

Climb the stairs slowly. Step by step, the speed should be even, and the pace should be calm and rhythmic, which can enhance the strength of back muscles and the activities of lower limb muscles and ligaments. Because climbing stairs has a great influence on the knees, the exercise time of climbing stairs should not be too long, and 10~20 minutes is appropriate. Keep the speed and intensity of climbing stairs moderate, and don't feel obvious difficulties.

1, climbing stairs to exercise, should vary from person to person, do what you can. Middle-aged and elderly people have different degrees of osteoporosis, especially those obese patients with heart disease, lung disease or osteoarthrosis. Climbing stairs to exercise should prevent accidents.

2. At the beginning of stair climbing, you can't ask for a quick exercise. After a period of exercise (usually about 2 ~ 3 months), you can gradually speed up or extend the time, but not too intense, otherwise it will increase the burden on the heart and lungs.

3. Warm up your knees and ankles before climbing stairs to avoid uncoordinated joint activities.

4. When going downstairs, the forefoot touches the ground first, and then the whole foot touches the ground to cushion the pressure of the knee joint.

5. If you feel chest tightness, palpitation accompanied by sweating, joint pain aggravation or swelling discomfort in the process of climbing stairs, you should stop exercising immediately.

6, usually do squats, stand up and other sports, so that the joints can be fully' sports' to prevent the legs from being stiff when climbing stairs.

Climbing stairs is a good way to keep fit, simple and practical, but it must be gradual and persistent. The segmented nature of stairs and monotonous environment make it easy for some climbers to "make a short attack and take a long rest". This kind of exercise is of little benefit. Climbers must step by step, do what they can, and don't climb up at one breath. Especially for people who usually lack exercise, strenuous exercise is not only useless, but harmful. For example, some climbers will fall down in the corridor because of excessive exercise.

The effect of climbing stairs to lose weight

1, climbing stairs can help women reduce their static heart rate. In addition to improving cardiovascular health, you will also find that your static heart rate will decrease by running stairs for fitness. Healthy people, under static conditions, it is normal to have a heart rate of around 50 or 60. Because through exercise, a beating heart can promote more blood circulation.

2, help to maintain the flexibility of bone joints, avoid ossification, enhance the strength of ligaments and muscles, and prevent degeneration. According to a group of comparative investigation results of the research center, 26 people with the same age (56 years old) and physical condition were selected.

After 8 years' follow-up, none of the top 26 people who kept climbing stairs had leg joint diseases, and their muscles were very strong, which made them walk with great strength. After that, 26 people did not participate in this sport or other sports, of which 12 people felt cold, numb and unable to walk, and 14 people suffered from arthritis and stiff joints.

3, can help women improve the maximum oxygen carrying capacity, the maximum oxygen carrying capacity represents the maximum amount of oxygen delivered by your body in high-intensity exercise. Climbing stairs 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.

4. The heart rate recovers faster. During high-intensity intermittent exercise, if the interval rest time is set reasonably, the heart rate recovery rate can be improved. This indicator measures the degree of heart rate decline within the first minute after exercise stops. The better the body, the shorter the time it takes for the heart rate to return to normal after exercise.

The benefits of climbing stairs to lose weight are also very obvious, which can consume more calories. Because of the greater intensity of exercise, climbing stairs can consume more calories. The results show that high-intensity interval training can slightly increase the heart rate after exercise. When the heart rate reaches 70% of the highest heart rate, interval training can increase the excessive oxygen consumption after exercise, so that you will consume 80% extra calories every time you exercise to make up for these oxygen consumption.

6, climbing stairs consumes a lot of physical strength, which can effectively enhance the function of the digestive system and enhance people's appetite. Because of the need for repeated abdominal exercises, intestinal peristalsis is aggravated, which can effectively prevent constipation.

7, make the human nervous system in the best rest state, is conducive to sleep and avoid the emergence of anxiety, but also one of the most effective auxiliary means to treat neurasthenia. The research center selected 20 employees (32 years old) with basically the same physical condition for follow-up test. The first batch of 10 employees insisted on climbing stairs for 2 years, and none of them had symptoms of neurasthenia and insomnia. After that 10 people did not take the stairs, and as a result, 7 people suffered from neurasthenia and insomnia.

Where can I lose weight by climbing stairs? 2 Introduction to the principle of climbing stairs to lose weight.

Climbing stairs is a healthy aerobic exercise. Its main exercise part is the thigh, but it can also exercise the whole body. Like other aerobic exercises, climbing stairs warms the body, enhances metabolism and consumes ATP converted from food in the body. Whole body aerobic exercise accelerates whole body blood circulation and helps thigh fat metabolism.

Climbing stairs to lose weight mainly consumes lower body fat.

As we know, fat mainly accumulates in the face, neck, abdomen, side waist, buttocks, thighs, calves and other parts. In the physique of orientals, most of the fat is concentrated in the lower body, which is where a lot of fat accumulates. Climbing stairs to lose weight mainly depends on the strength of legs and waist. Using this method to lose weight, you can exercise the fat accumulation parts of the lower body in a targeted way, and get twice the result with half the effort.

Scientific analysis of climbing stairs to lose weight

Climbing stairs is a very common exercise mode, and it also has a very obvious effect on losing weight: according to the measurement of sports doctors, the calories consumed by climbing 1 m are equivalent to walking 28 meters. Its energy consumption is 1000 kcal/hour, which is five times that of sitting, walking, running 1.8 times, swimming twice, playing table tennis 1.3 times and playing tennis 1.4 times. If you run up and down the stairs on the 6th floor for 2-3 times, it is equivalent to jogging on the flat ground for 800- 1500m.

It can be seen from the introduction that climbing stairs is mainly designed for obesity in the lower body, so it is not suitable for friends with obesity in the upper body and slim in the lower body to choose such a weight loss method. In addition, for friends who want to lose weight, only exercise will not enhance the effect of losing weight, and diet is also very important.

Where can I lose weight by climbing stairs? 3. Climb stairs to reduce your stomach.

When you lift your legs on the stairs, your abdominal muscles will also move with you. If you want to enhance the effect of reducing your stomach, you should take 2-3 steps in every step of the exercise process, so that you can act on your abdominal muscles more effectively and promote abdominal fat burning. In addition, you can also cooperate with sit-ups to reduce your stomach.

Climb the stairs and thin your arms.

It is reasonable to say that climbing stairs generally does not require arms, and there should be no effect of slimming arms, but if you master the correct method of climbing stairs, you can also slim your arms. If you want to climb stairs and lose weight at the same time, swing your arms during exercise and exercise your upper body in a running posture. Perseverance can also get rid of your fat arms.

Climb stairs and chimneys

Skinny legs climb stairs mainly by thighs. In the process of constantly lifting legs, the fat in the legs will quickly decompose and burn. Although climbing stairs can reduce weight, stovepipe has the most obvious effect.

Climbing stairs with stovepipe is one of the most common exercise modes of stovepipe. Many people worry that climbing stairs for a long time will grow muscles in their calves. In fact, as long as you relax your muscles properly after exercise, you don't need to carry out ultra-high-intensity training, and climbing stairs will not make your calf become a thick muscular leg.

On the contrary, it will only make the calf thinner. How long does it take to lose weight every time? 4. Climb stairs to lose weight. It's best to practice several times. Climb the stairs 2-3 times a day for 20-30 minutes each time. Don't climb the stairs until you are exhausted.

Excessive exercise and excessive body consumption will produce a strong sense of hunger, so that although metabolism has increased, it is easy to inadvertently eat too much food.

Note: If you feel hungry after climbing the stairs, you'd better drink a cup of warm water first, endure it for 20 minutes, and then eat after the hunger is strong, which is more conducive to controlling your diet.