Take three steps with long legs and two steps with short legs.
How much heat can you consume by climbing stairs?
We usually say that work is busy and life is fast. Have we wasted many opportunities to lose weight for convenience?
Come on, let's analyze the heat consumption of climbing stairs!
When climbing stairs at normal speed, the energy metabolic equivalent is 8.0METs. For example, a person weighing 50 kilograms can consume 7 calories per minute, and the heavier he is, the more calories he consumes. If you run and climb stairs, the energy metabolism equivalent can be doubled to 15.0METs, and you consume 13. 12 calories.
How about going down the stairs? When descending stairs at normal speed, the energy metabolism equivalent is 3.0METs, and only 2.62 calories are consumed per minute. If you go downstairs with 10-20kg, the energy metabolism equivalent can be increased to 5.0METs, consuming 4.37 calories.
Tips: Met refers to energy metabolism equivalent, transliterated as MET, which is a common index to express the relative energy metabolism level in various activities based on energy consumption during meditation. Engaged in the activity of 1 min per kilogram of body weight, it consumes 3.5 ml of oxygen, so the exercise intensity is 1MET.
Up and down can also improve metabolism.
Compared with walking to lose weight, people who climb up and down stairs need to move the muscles of the front thigh, that is, the quadriceps, because of the different stairs. When this huge muscle is stimulated, the metabolism of the new city in the body will be accelerated.
The quadriceps femoris consists of four muscles, but the medial platysma distributed inside rarely exercises in daily life, so the muscle mass is easily reduced unconsciously, which makes fat available and accumulated in it, which is one of the reasons for low metabolism.
Although some muscles can't exercise at ordinary times, they can accidentally stimulate these muscles with low muscle strength through the height difference between steps. The muscle strength of quadriceps femoris is easy to decrease, but its metabolism is quite effective with a little exercise, and it is one of the easiest muscles to exercise!
It is better to pay attention to posture.
When we usually climb stairs, our posture is very incorrect. In order to confirm whether our feet are firmly trodden, we will look at the stairs and arch our backs unconsciously. In fact, it is the most correct to straighten your back and tighten your abdominal muscles to climb the stairs.
If you want to lose weight by climbing stairs on weekdays, you must correct your posture. Don't walk in the same casual posture as usual on the road. You must pay attention to your posture, so as to exercise your muscles, make them evenly distributed and support your torso.
Climb stairs every day to lose weight
In fact, you don't have to find time to lose weight. You can use the time of daily life and the surrounding facilities to lose weight. The so-called exercise to lose weight is to see if you can integrate into life, so as to persevere and regard losing weight as a living habit!
Although the weight loss intensity of climbing stairs is not high, its weight loss effect will take some time to show, but for you who have no time to do exercise on weekdays, or lack of exercise and don't like exercise, it is really a good way to lose weight and make your body healthier!