How much exercise does it take to climb stairs? Most people usually have no time to go outdoors for professional sports, so they all think that their daily exercise is lower than the national standard. In fact, doing housework and climbing stairs can also achieve the purpose of daily exercise. Let's talk about the amount of exercise to climb stairs first.
How much exercise does it take to climb stairs? 1 the reporter found at the health and nutrition exhibition held in parallel with the international nutrition conference that many citizens are eager to get free online physical fitness assessment. A male white-collar worker in his thirties complained: "I am engaged in the IT industry, and I have to work overtime until the evening every day 10. Even if you have a fitness card every year, you can't use it several times a year. "
However, the field staff put forward another fact, which proves that physical activities in daily life can also achieve sports effects. After the staff input the data index of a man weighing 150 kg into the computer, the computer immediately calculated that his energy consumption was 202 by climbing the stairs for 20 minutes every day. 25 kilocalories.
Professor Chen Peijie, assistant dean of Shanghai Institute of Physical Education, said: "Under normal circumstances, the energy consumption of fitness activities every day is about 200 kilocalories, which can produce good fitness effects. If you don't go to the gym, just climb the stairs. "
Mopping the floor and dancing ballroom dancing have better fitness effects.
According to the national statistical standard of "sports population", that is, exercise for 30 minutes three times a week with moderate intensity, the proportion of "sports population" among men aged 35 to 39 in this city is only10%; Among women before the age of 40, the proportion of "sports population" is only 7%; However, among the elderly after 50 years old, the proportion of "sports population" is as high as 45%.
Exercise is not strenuous exercise in the gym.
Many young people think that exercising in the gym is strenuous exercise, but this is actually a misunderstanding. Professor Chen Peijie pointed out that in the United States, citizens regard walking to the supermarket to buy things, riding a bicycle, leaving the parking lot 1 km from the company, walking to the company after getting off the bus, taking the stairs instead of taking the elevator, etc. as walking. As the most basic "daily exercise", the most common housework in daily life is also a good way to exercise.
The reporter found on "Physical Fitness Online" that housework such as mopping the floor can be converted into daily physical exercise to calculate whether the daily exercise is up to standard. In addition, it is also mopping the floor. It is more laborious and energy-consuming to mop the cement or stone floor than to mop the wood floor.
In addition, ballroom dancing and playing Mulan Boxing are both sports activities integrated into life, which are not only interesting, but also effective. According to the network evaluation, it is also social dance, and dancing fast-paced dance can exercise heart and lung function better than dancing slow-paced dance; Men consume more energy in the process of ballroom dancing.
Instead of "making up exercise" when you are old.
Why don't you exercise more now?
The reporter learned that at present, slowness has become the main cause of death for urban and rural residents in China. Whether in urban or rural areas, the mortality rate of chronic diseases has reached 85. 3% and 79. 5%。 According to the data of the Ministry of Health, about 300 million people in China are overweight and obese, and many of them have a "beer belly" in their thirties.
Unreasonable diet and insufficient physical activity are risk factors for many chronic diseases. In addition, the number of sub-healthy people in China also accounts for about 70% of the national population.
Professor Chen Peijie suggested that if you exercise more when you are young, it is better to make up the "physical education class" when you are old. The public can calculate whether the daily exercise is up to standard according to the online physical fitness test.
If you are overweight or obese, you should also increase the amount of exercise appropriately and strive to consume more than 400 kilocalories a day; After the weight reaches the standard, the daily fitness consumption will be maintained at around 200 calories; If you overeat, you will consume the extra heat energy of extra meals.
Classic project of "home gym"
Professor Zhang Chunhua, a postdoctoral fellow at the School of Physical Education, Shanghai Institute of Physical Education, advocated the concept of "home gym". Citizens can use the gap between watching TV advertisements to do some upper limb exercises; Do some bed exercises when getting up and before going to bed; Use handrails to do some stretching and leg press exercises on the balcony; Wash your car and wax yourself; Push the stroller for the children and play parent-child games.
How much exercise does it take to climb stairs? What unknown benefits can climbing stairs every day bring to your body?
In fact, climbing stairs is also a form of exercise. We all know that people nowadays rarely fail to do it in life. If you switch to a car wherever you go, you will naturally lack more exercise. So climb the stairs every day. This is definitely the easiest way to exercise.
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.
Climbing stairs every day can not only enhance the cardiopulmonary function, but also enhance the strength of muscles and joints and improve the flexibility of hips, knees and ankles. This is because climbing stairs strengthens myocardial contraction, accelerates blood circulation and promotes body metabolism.
In addition, the acceleration of venous blood return can effectively prevent myocardial fatigue and varicose veins. When climbing stairs, the waist, buttocks and thighs are all exerted with great force, which accelerates the fat consumption of these parts and is conducive to weight loss.
Stairs can be climbed by men, women and children, but you should choose a suitable stair climbing exercise mode according to your physical health and specific living conditions.
For example, teenagers who are in good health can climb two stairs at a time, while the elderly can climb up quickly and slowly. Teenagers can jump and jump, and the elderly should be calm and comfortable, and there is no adverse reaction after exercise.
When climbing stairs, you should also pay attention to your skills. When you go upstairs, your upper body leans forward slightly, bends your knees and lifts your legs. The forefoot falls in the middle of the step, and then you step on it with your support legs. When you go downstairs, your body leans back slightly, your muscles relax, and your forefoot alternately falls in the middle of the steps.
It turns out that simply climbing stairs can bring so many health benefits, so when you are busy and have no time to go to the gym, you should go home from work and take the stairs instead.
How many flights of stairs are equivalent to running for half an hour?
It takes six floors to go up and down two or three times.
Take 50KG as an example, jogging for 30 minutes is about 234. 5 calories, the energy consumed by climbing stairs is 1000 kcal/hour, and the stairs on the sixth floor run up and down 2-3 times, which is equivalent to jogging 800- 1500 meters on the flat ground.
Advantages of climbing stairs:
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.
Climbing stairs consumes a lot of energy, which makes people feel hungry easily, improve their appetite and enhance the function of the digestive system. In addition, due to repeated abdominal exertion, intestinal peristalsis is aggravated, which can effectively prevent constipation.
Make the nervous system in the best rest state, which is beneficial to sleep and avoid anxiety.