The new fashion-climbing stairs
It turns out that stairs can consume 200 calories, and the heat consumed by going downstairs is 1/3, which is excellent. This is an aerobic metabolism, which can consume body fat and enhance cardiopulmonary function. Going up stairs in it consumes four times more calories than walking and 29% more calories than running, which is beneficial to the prevention and treatment of obese people. When people reach middle age, because their activities are relatively reduced, if they often go upstairs and downstairs, the blood flow of coronary artery can be enhanced and the occurrence of coronary heart disease can be prevented.
However, climb the stairs slowly. Step by step, the speed should be even, and the pace should be steady and rhythmic, which can enhance the strength of back muscles and the mobility of lower limb muscles and ligaments, and maintain the flexibility of joints. Over time, the legs will become strong and powerful. The time to climb the stairs should not be too long, 10, 20 minutes is appropriate. Keep the speed and intensity of climbing stairs moderate, and don't feel obvious tension and difficulty. The steps of climbing stairs should be as practical as possible to avoid falling in the air and causing. Stair aisle should be relatively spacious, bright and fresh, not in the corner of stairs and stacked items. You should exercise your waist, knees and ankles first, and wear soft-soled shoes when exercising. Don't force yourself to do difficult movements.
How to run stairs to lose weight without hurting your body?
When running up the stairs, the pressure on the knees and feet is three to four times the weight; When you go down the stairs, the weight will be 6 to 7 times that of your body.
Running stairs is a training method often used by many school-level athletes, and it is also the cheapest and most effective way to improve the heart, strengthen the leg strength and consume calories and fat. Stephanie Scott, a nutritionist in western michigan university, USA, pointed out that running stairs actually adopts a very popular training method, that is, interval training, which requires exercisers to complete high-intensity exercise in a short time, then take a break and then resume high-intensity exercise. You don't need to be an elite athlete to run stairs, as long as you have a strong will and are prepared for difficult exercises.
One of the benefits of running stairs: increasing the maximum oxygen carrying capacity.
The maximum oxygen carrying capacity is one of the most significant indicators to measure cardiovascular function, which represents the maximum amount of oxygen delivered by your body during high-intensity exercise. This is also the dividing line between and. Running stairs can test the cardiovascular system of the body, promote the heart muscles to improve the efficiency of taking oxygen from the blood, and also improve the vital capacity, so that runners can take more oxygen every breath.
The second benefit of running stairs: reducing the static heart rate.
In addition to improving your heart, you will also find that by running stairs to exercise, your static heart rate will decrease. Healthy people, under static conditions, it is normal to have a heart rate of around 50 or 60. Because through exercise, a beating heart can promote more blood circulation.
The third benefit of running stairs: the heart rate recovers faster.
During high-intensity intermittent exercise, if the interval rest time is set reasonably, the recovery heart rate of the heart can be improved. This indicator measures the degree of heart rate decline within the first minute after exercise stops. The better the body, the shorter the time it takes for the heart rate to return to normal after exercise.
Benefit 4 of running stairs: burn more calories
Because of the greater intensity of exercise, running stairs for fitness can naturally consume more calories. The results show that high-intensity intermittent exercise can increase the heart rate slightly after exercise. A paper published in the Journal of Sports Science in 2006 pointed out that interval training with a maximum heart rate of 70% will increase the excessive oxygen consumption (EPOC) after exercise, so that you will consume an extra 80% of calories every time you exercise to make up for these oxygen consumption.
Going downstairs is more stressful than going upstairs.
Dr Cedric Bryant, chief scientific officer of the American Fitness Committee, pointed out that running stairs can burn more calories than running or riding a bike. In addition to losing weight, it can also exercise tight and powerful legs.
How to run stairs can be divided into four steps The first step is to run up and down the stairs for at least 20 minutes. The American University of Sports Medicine suggests that you do it for 20 to 60 minutes three to three days a week. However, if you want to lose weight, you may need to increase the time to 60 minutes. If necessary, you can divide these hours, such as exercising for 20 minutes three times a day.
Step two, count how many times you can run down a specific staircase in 60 seconds, and try to constantly challenge your old record. For example, at first you can run 1 0 times in1minute, and try to run 1 1 times next time. Do this exercise every day 10 to 20 minutes, several times a day.
The third step is to add intermittent exercise to the practice of running stairs. The easiest way is to run up and down, or run up and down. The famous Mayo Medical Center in the United States pointed out: "Although your exercise intensity seems to be reduced, you can burn more calories in your body because you are more efficient."
Step 4: Increase resistance exercise when running stairs, such as wearing a heavy vest and holding a fitness ball. Resistance exercise can make muscles stronger and stronger. If muscles become stronger, they need to burn extra calories. However, if you are doing resistance exercise while running stairs, you can only run up the stairs and then walk down to avoid injury. Dr. Bryant said at the The New York Times: "When you run up the stairs, the pressure on your knees and feet is three to four times your weight;" When going down the stairs, the weight will be 6 to 7 times that of the body. "
It is also necessary to climb stairs to keep fit.
It seems that it has become a fashion to live in a tall building and climb stairs to keep fit. However, climbing stairs is also scientific. To sum up, it varies from person to person.
Climbing stairs is different from climbing mountains. Mountains are often irregular and there are many opportunities for rest; Stairs are regular, steeper than slopes in most cases, with larger vertical angle, and consume more energy per step on average.
Some people calculate that climbing stairs consumes 220 kilocalories, and there are six floors twice, which is 1500 meters compared with land. The effect beneficial to prevention has been recognized.
According to many years' observation, if residents living on the fifth or sixth floors go up and down stairs three times a day, the sexual mortality rate can be reduced. Medical scientists joked that every time you climb a flight of stairs, your life can be extended by 4 seconds. The fitness effect is very impressive.
However, climbing stairs as fitness is not suitable for everyone. Serious organic, difficult to take care of themselves, and physically weak are generally not suitable. Those who live on the fifth floor or above should climb the stairs according to their own ability and try to avoid going up to the top floor in one breath.
The existing research shows that if two-thirds of skeletal muscles participate in exercise, it takes at least 5 minutes to overcome the inertia of the body and 20 minutes to adjust the stress of structure and function. This kind of exercise can consume excess fat more than three times a week, and it is also very effective for the exercise of heart, lung and exercise system.
The segmented nature of stairs and monotonous environment make it easy for some climbers to "make a short attack and take a long rest".
Tips: It is suggested that people who usually lack exercise should not worry too much. Sudden and strenuous exercise is not only useless, but also necessary.