Very good, children's boots that can continue to read must want to know the reason, so it is time to reveal the answer by looking back.
Then let's make a comparative analysis and compare running with cycling (many people subconsciously think that cycling will consume more than running).
As can be seen from the comparison chart above, running with the same intensity can kill the bike in 360 degrees. Most importantly, the intensity of running can be improved with the increase of physical strength, that is to say, the more you run, the better your health, the faster you run and the more you consume. There was a study abroad that compared professional cyclists with ordinary people. It is found that the maximum oxidation intensity of fat is basically the same between ordinary people and cyclists (that is to say, cycling will not increase too much fat consumption with the improvement of your exercise level).
So why does running consume more than cycling? In fact, the reason is very simple: when riding a bike, the muscles only contract centripetally, while when running, the muscles contract centrifugally and centripetally. Riding only does the centripetal movement of the lower limbs, the exercise mode is closer to anaerobic training, and there are fewer work units for aerobic metabolism, resulting in lower energy consumption than running, and less fat involved in oxidation and energy supply (poor fat reduction effect). Although cycling consumes less, it still has many advantages compared with running, for example, it will have less influence on the knee joint than running, cycling is more interesting (having a teacher and a strong sense of music), and it is easy to persist.
So we are talking about running and climbing stairs (there is no doubt that most people would rather run for an hour than climb stairs for half an hour).
After reading the above picture, do you objectively see that climbing stairs is actually much more expensive than running? The main reason is that quadriceps femoris and gluteus maximus are large muscle groups. I mentioned in "About Beginners Should Start Exercise from the Upper Body" that large muscle groups have extremely high fat burning ability and the best shaping effect (stretching properly after climbing stairs can thin thighs and calves, and of course the stomach will be thin).
Most importantly, this is not all the consumption of climbing stairs. Why do you say that? Because climbing stairs is infinitely close to a simple HIIT training, that is to say, after climbing stairs for half an hour every time, you will get a lasting fat burning effect of 58-74 hours (if the method of adding HIIT training when climbing stairs is more effective).
Are you excited to see this? But you will definitely have another question, especially the heavier children's boots. Didn't you say that climbing stairs hurt your knee? But if you want to understand why climbing stairs hurts your knees, for example, when we run and land on one foot, the impact on one foot is 9 times your weight. How did this value of 9 come from? Let's analyze: first, one foot will land and the other foot will fly during running, so this foot will bear all the gravity of the body. Coupled with the acceleration of gravity during running, the work generated by the human body ... hurting the knee is really not too simple. Then let's take a look at climbing stairs. Climb the stairs to overcome gravity and go up, and the work you produce is opposite to gravity. Moreover, in the case of correct posture and climbing two steps at a time, the gluteus maximus is used to exert force, and the center of gravity is farther back, which will not directly impact the knee, nor will it cause too much friction to the knee joint, nor will it produce shear force. Therefore, the damage of climbing stairs to knee joint, patella and ligament is very limited.
So why are there so many legends circulating on the Internet that climbing stairs will hurt your knees? Because it is not "climbing stairs" that hurts the knee, but "going down stairs". If you master the correct movements, climbing stairs will do little harm to your knees. As I said just now, the correct posture of climbing stairs: climb two steps at a time (hips are easier to tilt up, exercise hips, and the most important thing is to change the hip angle between thighs and upper body. The greater the change of hip angle, the greater the stimulation to hip), the back should be straight and not bent. When lifting your feet, don't let your knees exceed your toes. At the same time, you should meditate on hip strength, hip strength, hip strength ... this is what we often say in fitness. Please don't think this is metaphysics, because countless experiments have proved that it is effective and the effect is very good.
Generally speaking, climbing stairs can reduce fat more than running and cycling in all aspects, whether it is the consumption on the spot or the continuous fat burning effect afterwards. Moreover, climbing stairs in the right posture not only has a good effect on hips, stovepipe and waist, but also is not easy to get hurt. It's really a family outing, killing people and setting fires, an essential sport!
1. So how to avoid going down the stairs? Also asked, just find a tall building with an elevator to climb. And climbing stairs is not affected by the weather, and the place is easy to find. As long as you have a pair of sneakers and sportswear, you can move.
2. So how to add the training elements of HIIT to the stairs? It's very simple, as mentioned in the last article, as long as it meets the requirements of low intermittence and high strength. Then when climbing stairs, we can climb at a faster speed on the first floor, at a medium speed on the second floor and at a slower speed on the third floor (that is, rest).
3. The intensity of climbing stairs is actually relatively large. If you feel flustered and chest tightness in the process of climbing stairs, you should appropriately reduce your strength or rest.
Because there are many things during this time, the article has not been updated. Here, I apologize to everyone first. Next, I will try to keep it updated and send you more dry goods.