Advantages and disadvantages of climbing stairs for exercise
What should I pay attention to when climbing stairs for exercise?
1. Choose stairs with good air. If you are in some closed office buildings, it is not suitable for climbing stairs. Because, in places where the air is not circulating and dirty, "taking the stairs" is easy to cause hypoxia in the heart and brain, which increases the burden on the heart and is not good for the kidneys and liver; If the stairwell is closed too tightly and too narrow, it will be empty or hurt by dim light, and it will also hurt the body if the exercise is not in place.
2. At the beginning, you should take it slowly, stick to it for a period of time, and gradually increase the amount of exercise, but not too intense, so as to avoid damage caused by excessive exercise, otherwise it will increase the burden on the heart and lungs.
3, climbing stairs to exercise, should vary from person to person, do what you can. If you find discomfort when climbing stairs, you should stop exercising immediately. If it's okay to climb the ninth floor, but you find yourself uncomfortable when you challenge the 10 floor, it means that the ninth floor is the limit of your body. Don't climb the 10 floor reluctantly.
4. When going downstairs, in order to prevent the pressure on the knee joint from increasing, the forefoot touches the ground first, and then the whole foot touches the ground to cushion the pressure on the knee joint.
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.
Therefore, people with certain physical conditions had better not climb stairs for exercise, such as:
1, people with knee joint diseases (such as degenerative arthritis) should take the stairs as little as possible, especially don't lift heavy objects up and down the stairs, and should take the elevator.
2. Pregnant women or obese people have greater pressure on the knee joint.
People with cardiovascular diseases should also be careful when climbing stairs, because the heart's demand for oxygen will increase. If there is not enough oxygen at once, it may lead to myocardial infarction. If you don't get a doctor in time, you may even die suddenly.
4. As the saying goes, "people get old from their legs first" and "people get old first". Middle-aged and elderly people have different degrees of osteoporosis, and the functions of all parts of the body are getting worse. It is recommended to climb fewer stairs.
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. As shown in the picture on the left, the place marked with red 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.
Suitable for people climbing stairs
Climbing stairs is a good exercise, but it is not suitable for everyone. Among them, pregnant women, patients with knee injuries and elderly people with osteoporosis are not suitable. None of these people should climb stairs to exercise.
The correct posture of climbing stairs
Lean forward slightly and swing your hands when you step. Start slowly, after a period of continuous exercise, gradually speed up the pace, gradually extend the time, not too intense. When going down the stairs, the forefoot should land first, and gradually transition to the whole foot to prevent knee joint injury. Massage the knee joint to relax after climbing the stairs. You can also do some squats and stand up to exercise your knees.
The main points of climbing stairs:
Based on three floors, the steps add up to 33 levels. Climb 100 times a day after work in the first two weeks, once for the last time. 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. There is also a secret, that is, while doing aerobics, it is also mixed with Zhao's in-situ running to lose weight. This is because I want to avoid repeating an action that is too boring and affects my 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.
How to stovepipe 5 strokes to make radish legs stop coming?
Many MM want to have beautiful slender legs, so that what clothes and high heels to wear can reflect their temperament. However, the reality is cruel. Many MM suffer from radish legs, and I don't know how to stovepipe them. In fact, stovepipe has a knack. Here are five stovepipe tips, hoping to help you have slender legs.
1, it is extremely important to stretch carefully.
After exercise is the best time to stovepipe, especially when doing a lot of leg exercises, you can do more leg stretching exercises. In addition to sprinting, you can also sit on the ground and straighten your feet with your hands, which will help stretch your legs.
After stretching for about 10 second each time, change feet. If both feet are stretched, you can do 1~3 groups. If the hind legs are sore after exercise, the number of groups can be increased.
It is not suitable for sudden stretching when you are not warming up, but you can use the gap between walking to stretch your calves, especially for girls wearing high heels.
2. Love and hate high heels
Want to stovepipe, can not be separated from the usual wear, wearing high heels for a long time will lead to leg pain, muscle contraction, so reducing the time of wearing high heels can effectively relax the calf and avoid increasing the burden on the leg.
If you have to wear it in social or work situations, reducing the heel height or increasing the heel thickness are all solutions. Might as well prepare a pair of flat shoes or indoor slippers, change them as appropriate, and let the hard calf have a rest.
3. Massage your feet to avoid edema
Is the leg swollen like water every afternoon, and the shoes suddenly tighten? Even after pressing the inside of the calf, is the skin rebound quite slow? That's right ~ the above is the problem of calf edema caused by sedentary, long standing and lack of exercise.
It is suggested to prepare a knee-deep wooden barrel, fill it with warm water and soak the calf 15 ~ 20 minutes. You can massage your feet by hand at the same time. You can also apply some lotion on your legs after soaking your feet and drying them, and push them from bottom to top with your knuckles to promote circulation and improve edema.
There is a kind of so-called leg socks on the market at present. If you have varicose veins, you must wear them carefully, but it doesn't mean that you can stovepipe after wearing them. Leggings are not used to reduce fat. If you really want to wear it, then choose socks that are a little looser, and you don't need to wear them all day, so as not to slow down the blood pressure circulation in your legs and cause discomfort!
4, fat quickly dispersed.
Most people's calf problems are compound, that is, too much fat+unsightly muscle shape+edema. The latter two can be improved by the above methods, and fat must be eliminated through serious aerobic exercise. Only by taking a multi-pronged approach can the calf get rid of the burden of fat and regain its moving curve.
Don't forget to have the right posture when exercising. In principle, both jogging and brisk walking are heel first, and big steps are better than small steps. The posture is correct, and you really don't have to worry about the thick legs caused by exercise.
Don't be lazy when watching TV, take time to do exercise.
Learn to do sports in your spare time, for example, don't collapse on the sofa when watching TV, because as long as you collapse on the sofa, you will eat snacks with your right hand and drink with your left hand, which is really terrible, so at least you won't have time to think about snacks while watching TV. When watching TV, you can do simple stretching exercises if you have nothing to do.