1, how many calories are consumed in an hour?
The specific heat consumed by climbing stairs is related to people's weight base, climate temperature and the speed of climbing stairs. At the speed of 3km/ hour at room temperature, climbing stairs 1 hour consumes about 520 kcal (23% more than jogging and 4 times more than walking). Climbing stairs 10 is roughly equivalent to jogging1000 m. The heat consumption of going downstairs is 1/3 of going upstairs, which means that the heat consumption of going downstairs for one hour is about 170 kcal.
2. How many pounds can you lose in a month?
Generally speaking, fat will start to burn after half an hour of exercise. If you can climb the stairs every time 1 hour, the food intake will remain the same. The average person will lose about 2 kg in half a month and 3-5 kg in a month. If the weight base is large (for example, girls 160cm, the weight exceeds 120 kg), properly control the diet and stick to at least 10 kg for one month.
3. When is the slimming effect good?
(1) Climb the stairs on an empty stomach before 8 am.
The best time to climb stairs to lose weight is before 8 o'clock in the morning, preferably on an empty stomach. At this time, the body has just woken up and is full of energy. Most of the calories consumed are provided by the burning and decomposition of fat. Drinking a large glass of warm water before running can also promote detoxification.
(2) Climb the stairs at 8-9 pm.
Secondly, 8-9 pm is also a good time to climb stairs, but it is best to control the stairs at night for about half an hour. The first exercise is too long, which will make the body too excited and affect sleep. If the body posture is slightly tired, it will be beneficial to sleep; Second, if you exercise too much, you will feel hungry. If you can't help eating at this time, your body will absorb nutrients quickly and reflexively, and you can only gain weight.
4. What should I pay attention to when climbing stairs?
1. When going downstairs, you should touch the ground with the forefoot first, and then touch the ground with the whole foot to cushion the pressure on the knee joint.
2. Move your knees and ankles before climbing the stairs to avoid sprain.
3, pay attention to safety, do not have to pursue the stairs quickly, as long as you persevere, you will definitely lose weight.
People with knee injury or degenerative arthritis should not climb stairs.
5. the benefits of climbing stairs
(1) consumes a lot of calories, which can play a good role in preventing 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.
(2) Climbing stairs consumes a lot of physical strength, making people feel hungry easily, improving their appetite and enhancing the function of the digestive system. In addition, due to repeated abdominal exertion, intestinal peristalsis is aggravated, which can effectively prevent constipation.
(3) Keeping the nervous system in the best rest state is conducive to sleep and avoiding anxiety.