What are the advantages and disadvantages of climbing stairs for a long time? Now more and more people begin to pay attention to the content of physical health. Everyone should have seen the problems in all parts of our bodies through the internet. What are the advantages and disadvantages of climbing stairs for a long time?
What are the advantages and disadvantages of climbing stairs for a long time?
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.
Lose weight and stovepipe. Climbing stairs is aerobic exercise and anaerobic exercise. According to the measurement 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, and climbing stairs is a very common exercise mode. 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.
Disadvantages of climbing stairs
Climbing stairs has little wear on the knee joint.
Zhao Jisheng, an associate professor at the School of Physical Education, Beijing Normal University, said that climbing stairs is stressful and wearing on the knee joint, but you don't have to worry too much about choking.
Tips on advantages and disadvantages of 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.
These are the advantages and disadvantages of climbing stairs. Are you eager to try after reading it? Usually invite a few friends to go upstairs and climb the stairs. Persevere and you will definitely see the effect.
What are the advantages and disadvantages of climbing stairs for a long time?
The advantage of climbing stairs is that it can prolong life, improve joint flexibility and cardiopulmonary function, and also play a role in losing weight.
1, prolong life
People who often climb stairs have a lower incidence of heart disease than those who take elevators 1/4, and go up and down six floors 3-5 times a day, which is lower than those who don't exercise 1/3. Some fitness experts even infer that people who climb stairs can prolong their life by one year every 30 years. So climbing stairs is one of the better choices for health and longevity.
2. Improve the flexibility of joints
In the process of climbing stairs, because the low back and lower limbs should keep moving, the strength of muscles and ligaments in these parts can be enhanced, the joint function can be improved, and the flexibility of joints can be maintained.
3. Enhance cardiopulmonary function and prevent hypertension.
In the process of climbing stairs, with the acceleration of your breathing, you can accelerate blood circulation and promote metabolism. Moreover, when muscles relax and contract rhythmically, it can prevent hypertension, keep the cardiovascular system accelerated, increase myocardial oxygen supply and enhance cardiopulmonary function.
Step 4 lose weight
Eating more calories can play a good role in hindering the formation of obesity. 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.
Disadvantages of climbing stairs
The main disadvantage of climbing stairs is that it is easy to cause knee injuries. When climbing stairs, the knee joint should bear 3-4 times the weight, which makes the injury worse. 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.
In addition, climbing stairs is not suitable for everyone, such as people with joint diseases and female friends wearing high heels. Climbing stairs may cause injuries to the joints of the legs. In addition, the muscles are not relaxed after climbing the stairs, which is easy to cause radish legs.
The correct posture of climbing stairs
1, climb stairs while sightseeing.
By going up and down the stairs, you can fully exercise the deep muscle psoas, which has a great influence on internal organs and fat. However, if you just look for it and climb the stairs blindly, it will be too boring, and many people may not make it to the end.
Therefore, station buildings, department stores, specialty stores and other places have become the best choice for stairs to lose weight. Because walking in these places can not only let you browse all kinds of goods, but also let you walk through many stairs unconsciously. It is both sightseeing and slimming, killing two birds with one stone and making it interesting to climb stairs to lose weight.
2, don't run, slowly across the steps.
If you want to exercise deep muscles, intestines and waist muscles, climbing stairs is undoubtedly the best choice. This can effectively exercise the trunk, and finally you can easily have a soft and slender waist. But when time is urgent, don't run and climb up. It's better to climb up slowly across the steps.
3. Exercise your thighs and hips slowly.
When climbing stairs, slowly raise your knees to the waist position, which can fully exercise your biceps femoris and gluteus maximus, and also has a very good effect on shaping thighs and buttocks. In addition, if you wear high heels and climb stairs for exercise, the effect of shaping your ass will be better.
4. Tiptoe makes your reproductive organs full of vitality.
When climbing stairs, if the toes touch the ground first, it will help to exercise the calf and promote the thinning of the ankle. Ankle is closely related to reproductive organs. Slender and flexible ankles can effectively promote the movement of reproductive organs and the extension of pelvis, which can be regarded as an extra benefit for many women besides losing weight!
What are the advantages and disadvantages of climbing stairs for a long time?
1, climbing stairs can promote digestion and prevent constipation, because in the process of climbing stairs, it will consume a lot of physical strength, and when climbing stairs, it will increase the movement of the abdomen, so it will increase the peristalsis of the intestines and digest quickly, so it will also increase our appetite.
2, climbing stairs can lose weight, climbing stairs will consume a lot of our physical strength and consume more energy than usual, so climbing stairs can play a role in losing weight, and the time of climbing stairs will gradually enhance physical fitness and increase the body's resistance, which is very good for the body.
3. Climbing stairs can protect the cardiovascular system and prevent cardiovascular diseases. Studies have found that elderly people who insist on climbing stairs have a lower incidence of hypertension and cardiovascular and cerebrovascular diseases, which is much lower than those who don't often climb stairs. Therefore, people with elderly people at home must persuade them to climb stairs, which is good for their health.
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 joint degeneration, keep the flexibility of joints and make your joints less stiff.
5, treatment of nerve recession and insomnia, often climbing stairs has a good therapeutic effect on insomnia, many people are tired of climbing stairs, that is, this kind of fatigue will make you consume physical strength and make you feel tired. When the nervous system is at rest, you will easily fall asleep without insomnia.
Disadvantages of climbing stairs
1, climbing stairs is a weight-bearing exercise, and the joints below the waist have to bear the weight of their own bodies, especially their knees.
2. 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.
Matters needing attention in 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 will get used to walking with their heels on the ground first or their whole feet on the ground. If there is a great pressure on our knee joint when going downstairs like this, let the forefoot land first, and then the whole sole 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.
If the elderly are weak, it is not recommended to climb stairs, which is more dangerous.
6. When the old man climbs the stairs, someone is present to prevent accidents.
Summary: Climbing stairs is good for both adults and the elderly, but it should be done step by step, and it is not allowed to climb too many stairs at a time. Especially the elderly should pay more attention. Before going downstairs, we should land on the sole of our feet first, and then land on the whole foot, which can protect our knees.