Advantages and disadvantages of climbing stairs, many people will have a good body through exercise, but we should be clear that exercise should also pay attention to ways and means. If you feel unwell, rest in time. The following are the advantages and disadvantages of climbing stairs.

Advantages and disadvantages of climbing stairs 1 Advantages of climbing stairs:

1 When climbing stairs, muscles contract and relax rhythmically with the acceleration of breathing, which can accelerate blood circulation, promote human energy metabolism, increase myocardial oxygen supply, enhance cardiopulmonary function, make blood circulation smooth, keep cardiovascular system healthy and prevent hypertension.

2. Eating more calories is a good way to lose weight. According to estimates, in the same time, climbing stairs consumes twice as much heat as playing badminton, four times as much as playing table tennis and three times as much as walking, which is basically the same as climbing mountains.

3. In the process of climbing stairs, due to the continuous activities of the lower back and lower limbs, the strength of muscles and ligaments in these parts of the body is enhanced, and the joint function is improved, thus maintaining the flexibility of joints and avoiding the occurrence of ossification.

There was an eight-year follow-up survey, in which 26 56-year-old subjects with basically the same physical condition were selected. The results showed that none of the 26 people who insisted on climbing stairs had leg joint disease, healthy muscles and strong steps. Another 26 people did not participate in sports, 12 people felt cold and numb in their legs and could not walk. 14 people have arthritis and stiff joints.

4, climbing stairs consumes a lot of physical strength, people are prone to hunger, appetite becomes better, and the function of the digestive system can be enhanced. In addition, due to repeated abdominal exertion, intestinal peristalsis is aggravated, which can effectively prevent constipation.

5, make the nervous system in the best rest state, which is conducive to sleep and avoid anxiety. The scientists also 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 suffered from insomnia and neurasthenia. At last 10, among those who didn't climb the building, 7 people suffered from insomnia and neurasthenia.

The disadvantages of climbing stairs to health:

Climbing stairs is a weight-bearing exercise, and all joints below the waist have to bear the weight of their own bodies, especially their knees.

When climbing stairs, the knee joint should bear 3-4 times the weight. Take a person who weighs 60 kilograms as an example. When walking on a flat road, your knees bear 60 kilograms, but when climbing stairs, the weight of your knees becomes as high as 240 kilograms, which is equivalent to the weight of a piano.

And the faster the speed, the greater the pressure on the knee. Moreover, when climbing stairs, the curvature of knee joint increases, and the pressure between patella and femur increases accordingly, which will aggravate the pain of knee joint.

Thus, the advantages and disadvantages of climbing stairs exist. Generally speaking, the benefits of climbing stairs are: promoting human metabolism, enhancing cardiopulmonary function, maintaining joint flexibility, promoting digestion, helping sleep, etc. The disadvantages of climbing stairs generally include: the knee is too heavy, the knee joint is easy to be damaged and so on. So we must treat the advantages and disadvantages of climbing stairs dialectically.

Advantages and disadvantages of climbing stairs. Improve the coordination ability of joints.

In the whole process of climbing stairs, because the back and lower limbs should keep moving, the energy of muscles and tendons in this part can be improved, the function of joints can be improved, and the coordination ability of joints can be maintained.

Improve heart function and prevent hypertension.

In the exercise of climbing stairs, with the acceleration of inhalation, you can speed up the blood circulation system, promote basal metabolism, avoid high blood pressure and maintain the acceleration of endocrine system when muscles release pressure and gather rhythmically, improve the supply of cardiac co2 and improve cardiac function.

lose weight

It consumes a lot of calories and has an excellent blocking effect on obesity. According to the calculation, in the same time, climbing stairs consumes 2 times more calories than playing table tennis, 4 times more calories than playing badminton, 3 times more calories than walking, which is basically equivalent to climbing mountains.

Advantages and disadvantages of climbing stairs Correct posture of climbing stairs

The key disadvantage of climbing stairs is that it is easy to cause kneecap injury. When climbing stairs, the kneecap is 3-4 times the rest weight, which aggravates the injury. Moreover, when climbing stairs, knee flexion increases, and the working pressure between patella and femoral head increases relatively, which will aggravate knee pain.

In addition, climbing stairs is not suitable for anyone, such as people with joint diseases and their female friends wearing high heels. Climbing stairs may cause their foot joints to be injured. In addition, the muscles do not relax after climbing the indoor stairs, which is very easy to cause radish legs.

1, climb the building while sightseeing.

Pressing the left and right indoor stairs can fully exercise deep muscles and lumbar intervertebral discs, which has a great influence on internal organs and human fat. But if you just look for indoor stairs and climb them, it will be a bit boring, and many people may stick to it until the end.

Therefore, subway stations, shopping centers, dealerships and other places have become the best choice for indoor stairs to lose weight. Walking around this venue can not only expose you to various products, but also allow you to inadvertently cross many indoor stairs. Both sightseeing and weight loss kill two birds with one stone, and make indoor stairs more and more happy to lose weight.

2, don't run, slowly surpass.

If you want to exercise deep muscles, intestines and lumbar intervertebral discs, climbing stairs over the steps is undoubtedly the best choice. According to this method, you can exercise reasonably and finally give you a soft and slender A4 waist. However, when time is urgent, you don't have to run and climb at the same time. It's better to climb slowly outside the steps.

3. Gradually exercise thighs and buttocks.

When climbing stairs, gradually raise the knee joint to the waist, which can fully exercise your biceps femoris and gluteus maximus, and also play a good role in shaping your thigh root and ass. In addition, if you wear high heels and climb stairs for exercise, it will have better practical effect on shaping beautiful buttocks.

4. Heels give you a vibrant male reproductive organ.

When climbing stairs, if the heel touches the ground first, it will help to exercise the calf and narrow the ankle. Ankle is closely related to male reproductive organs. The slender flexibility of the ankle can reasonably promote the fitness exercise of the male reproductive organs and the flexion and extension of the pelvis. For many women, it can be regarded as an extra benefit besides slimming!

Advantages and disadvantages of climbing stairs 3 1. Can enhance digestion and prevent constipation. When climbing stairs, physical exertion is still relatively large. While consuming physical strength, the function of our digestive system is also enhanced, because climbing stairs also requires our abdominal movement. Doing more abdominal exercises can speed up intestinal peristalsis, prevent constipation and enhance our appetite.

2. Climbing stairs often can prevent obesity. The stairs are inclined. When climbing stairs, you need to consume much more physical strength than walking on a flat road. It consumes as much heat as climbing a mountain. Occasionally climbing stairs will make you feel breathless. This amount of exercise is more than playing badminton.

According to a survey, among 1 16 women with the same weight, 58 women who insist on climbing stairs for a long time are basically not obese, while the other 58 middle-aged women who do not insist on climbing stairs soon become obese. In the sixth year of follow-up, 90% of women became obese.

3. Protect the cardiovascular system and prevent cardiovascular diseases. A research center conducted a follow-up survey on 20 elderly people. The 20 elderly people were divided into two groups, one group 10, which were divided into those who insisted on climbing stairs and those who did not.

The study found that the elderly who insisted on climbing stairs did not have cardiovascular and cerebrovascular diseases and hypertension, while the other group of elderly people did not insist on climbing stairs and all suffered from cardiovascular and cerebrovascular diseases. Climbing stairs consumes a lot of energy, which can make our blood circulation smooth and enhance cardiopulmonary function, thus preventing cardiovascular and cerebrovascular diseases and hypertension.

4, to prevent joint degeneration, people are old, joints are prone to problems, and joints are prone to become stiff and inflexible. If the elderly often climb stairs, they can prevent the degeneration of bone joints, keep the elasticity of bone joints and make your joints less stiff.

5. Treatment of nervous decline and insomnia 20 32-year-olds with basically the same physical condition, 10 insisted on climbing stairs, 10 did not insist. Two years later, 10 people who insisted on climbing the stairs all slept well, and there was no neurological decline. However, some people who did not insist on 10 had neurological decline and often suffered from insomnia.

Climbing stairs often has a good therapeutic effect on insomnia. Many people are tired of climbing stairs. This kind of fatigue will consume your physical strength and make you feel very tired. When the nervous system is at rest, you will fall asleep easily without losing sleep.

What should I pay attention to when climbing stairs?

1. Don't pursue too much exercise at the beginning of climbing stairs, but take your time. If we pursue rapid and heavy exercise from the beginning, our cardiopulmonary burden will be too heavy, which is not good for our health. Climb the stairs step by step. Just start exercising for 2-3 months, and then gradually speed up. Remember not to be too intense.

2. Before going downstairs, the soles of your feet should land first. Some people are used to walking with their heels first or their whole feet on the ground. If this puts a lot of pressure on our knee joint when we go downstairs, we should let the forefoot land first and then the whole foot land, which can protect our knee joint.

3. Climb stairs according to your ability. Obese patients with lung diseases and osteoarthrosis and middle-aged and elderly people with osteoporosis must climb stairs moderately to avoid accidents.

4. If you have symptoms such as joint pain, joint swelling, chest tightness, palpitation, sweating, etc. while climbing stairs, stop exercising immediately. Climbing stairs is good for your health, if your office floor or