First, climb freely.

This exercise method is suitable for middle-aged and elderly people or people with poor physique.

According to your physical condition, choose the appropriate intensity to climb the stairs. Generally speaking, it is advisable to climb stairs step by step, so as not to feel particularly laborious. Breathing should be deepened appropriately to meet the oxygen demand. If you are panting, even dizzy, and your leg muscles are shaking, it means that the exercise intensity is too high and you should slow down.

The ability of middle-aged and elderly people will decline in some places, so in order to protect the knee joint of middle-aged and elderly people, you can take the elevator when you go downstairs, walk backwards and sideways, and exercise in form. In order to prevent falling, you should hold the handrail and take the next step.

Second, climbing stairs strength exercises

Young people and middle-aged and elderly people with good physical strength can improve their leg muscle strength by climbing stairs, that is, climbing two or three stairs at a time. At this time, you should pay attention to the upper body leaning forward properly and focus on the front legs. After climbing several floors, most people will feel pain in their thighs. This is an inevitable process of muscle growth. In this way, the exerciser should make full preparations before practicing, pay attention to relaxing muscles after practicing, and increase the amount of exercise step by step to avoid muscle injury.

Some people also suggest jumping stairs, but this is only suitable for people with good sports foundation, and jumping stairs is very harmful to the joints of lower limbs, so it is generally not recommended.

Third, run the stairs

If young people are healthy and have good sports ability and foundation, they can run stairs to exercise. But generally speaking, although running stairs has a good effect on improving cardiovascular function and aerobic endurance, this kind of exercise requires the flexibility and coordination of feet and ankles, so people who don't have these functions had better not run stairs.

Four, climbing stairs, gymnastics combination exercises

Climbing stairs is a good aerobic exercise, but after all, the movement range is small, the stimulation intensity to muscles is insufficient, and the muscles exercised are not comprehensive enough. It is suggested that combined exercises can not only relieve the fatigue and soreness of local muscles, but also exercise comprehensively and increase the interest of climbing stairs. The specific method is: every time you climb a floor, do a sectional gymnastics in the same place, and then climb again. The whole practice time is about 40 minutes. The following gymnastics can be used for reference:

1, put your hands behind your neck and turn your palms (palms up), and try to lift them up 20 times.

2. Hold the handrail with both hands, abduct the thighs, and adducte them 20 times each.

3. Face the railing, hold the railing with both hands, and then bend your elbow straight for 30 times.

4. Hold the handrail of the stairs and swing your legs backwards for 20 times.

Five, the benefits of climbing stairs

Benefit 1: prolong life.

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.

Benefit 2: improve the flexibility of joints.

In the process of climbing stairs, because the low back and lower limbs should keep moving, the strength of muscles and ligaments in these parts can be enhanced, the joint function can be improved, and the flexibility of joints can be maintained.

Benefit 3: Enhance cardiopulmonary function and prevent hypertension.

In the process of climbing stairs, with the acceleration of your breathing, you can accelerate blood circulation and promote metabolism. Moreover, when muscles relax and contract rhythmically, it can prevent hypertension, keep the cardiovascular system accelerated, increase myocardial oxygen supply and enhance cardiopulmonary function.

Benefit 4: lose weight

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.

Extended reading: seven manifestations of excessive exercise

First, I feel physically tired.

Physical fatigue after exercise is normal, but if fatigue lasts for 2 ~ 3 days or longer, it may be the result of excessive exercise. At this time, it is necessary to temporarily stop exercising and let the body fully recover.

Second, muscle pain.

After exercise and fitness, lactic acid accumulation and muscle pain are normal, but if the pain lasts for 3-4 times or longer, the exercise intensity will decrease. If it is serious, you should stop exercising immediately and do massage and physical therapy at the same time.

Third, loss of appetite.

It is because of excessive exercise, which stimulates the body too much and inhibits your appetite. At this time, we should pay attention to the nutrition and collocation of diet.

Fourth, nausea and vomiting.

Nausea and vomiting after exercise, if not caused by diet, are mostly caused by excessive exercise and lack of oxygen. Exercisers should start with a small amount of exercise and step by step.

Five, dizziness and headache

This happens after strenuous exercise, which is mainly related to changes in blood pressure and low oxygen content in blood.

Sixth, thirst

Thirst is normal after a lot of exercise, but pay attention to hydration before, during and after exercise.

Seven, feel mental stress

The original intention of fitness exercise is to relieve stress and make body and mind happy. If you feel unable to relax after exercise, you will feel exhausted. We should adjust ourselves in time and reduce the amount of exercise.

A compulsory course in the gym.

1, mass aerobics:

The scope of sports activities involves every joint of the whole body. In the 50-minute course, bodybuilders are encouraged and driven by music, lighting, coaches' passwords and participating partners to carry out rhythmic and step-by-step aerobic exercise. It can burn a lot of fat and improve the cardiopulmonary function of participants. It is the first choice for losing weight and maintaining physical fitness and body shape.

2. aerobic dance:

Aerobic dance, on the one hand, can consume more calories, on the other hand, it can do aerobics with many dance moves, unlike aerobics. Salsa dance has many styles, which can be divided into aerobic dance according to the different characteristics of movement and music.

3, aerobic dance-Latin dance:

Aerobic dance, a Latin aerobics, is characterized by a lot of hip movements, especially in reducing waist and abdomen fat. People who have no dance foundation and poor coordination are not easy to achieve fitness results.

4. aerobic dance:

FUNK and HIPHOP: Funk and HIPHOP are aerobic dance with free dance style. Easy, free and changeable movements can improve the coordination of exercisers and achieve the purpose of fitness.

5, fighting aerobics:

This project is an aerobics exercise that integrates music, dance, boxing and fighting. The difference between fighting aerobics and boxing is that the former aims at fitness, while the latter aims at winning the game, which makes it easier to get hurt and is not suitable for the public. It is a supplement to fighting or aerobic exercise. It can improve self-confidence, muscle coordination and necessary skills and flexibility.

6. Rotate:

It is one of the most popular aerobic fitness programs in Europe and America. Some people call this sport "dancing on a bike". Through exercise, the wheels can keep rotating, and the exercise load can be adjusted by itself. The amount of exercise can be large or small, easy to learn and practice, full of movement, and achieve the effects of reducing waist and abdomen fat, bodybuilding lower limbs and improving cardiopulmonary function.

7, fitness ball:

Fitness balls were first used as rehabilitation equipment in Switzerland. After that, the fitness ball was spread to Australia, Europe, the United States and other countries to treat diseases such as low back diseases, neurological disorders, knee and shoulder rehabilitation, posture correction, and patient balance improvement. Because of the improvement of some muscles (waist, back and pelvis), this sport has also been widely promoted.

Fitness ball is no longer just a physical therapy, but also a new fitness exercise. It is suitable for all people who need rehabilitation treatment, and has good fitness effect, especially for the exercise of spine and pelvis. The fitness ball has good injury recovery and rehabilitation function (with remarkable curative effect on low back pain diseases). It is safer to exercise and is not easy to get hurt. It can also improve the flexibility, strength, balance, posture and cardiopulmonary function of people (including patients and injured people).

What are the benefits of fitness in the gym?

1, muscle gain helps to lose weight.

With the increase of muscles brought by muscle strength training, the metabolic rate of the body at rest will gradually increase, so you will consume more calories every day. Studies have found that every time the body increases 1 pound of muscle, it will consume 35-50 kilocalories every day.

2. Strong physique

Research shows that moderate strength training can improve the muscle strength of human body by 30-50%. The enhancement of strength will not only make it easier for people to complete some daily work, but also make people full of vitality and exuberance from the inside out.

3. Strong bones

By the time we graduate from middle school, the mineral density in bones has been fixed, unless we often engage in muscle strength training. After half a year's strength training, the density of minerals in the spine bones of practitioners can be increased by 13%. This is very important for the prevention and treatment of osteoporosis.

4. Reduce the risk of diabetes.

After 4 months of strength training, the utilization rate of glucose can be increased by 23%, which is of great significance for the prevention and treatment of diabetes.

5. Prevention and treatment of heart disease

Muscle strength training can reduce cholesterol and blood pressure levels, which plays an important role in maintaining normal cardiovascular function and preventing and treating heart disease. Of course, the effect will be more obvious if some aerobic exercise and flexibility training items are added during the practice.

6, prevention and treatment of low back pain and joint pain

Strengthening back muscle exercise can obviously reduce or eliminate the pain in this part. Strength training can also relieve joint pain, enhance joint function and so on.

7. Enhance competitiveness

Strength training can enhance the competitive ability of athletes, so no matter what kind of exercise you choose, it is best to add muscle strength training, because this exercise method can not only improve your sports level, but also reduce the risk of injury.

8. Add vitality and make new friends.

Muscle strength training is suitable for people of all ages (however, when the elderly engage in this sport, they must be guided by professionals). Going to the gym to exercise will make you feel energetic and happy, and make more friends.

9. Maintain mental health

It is found that muscle strength training for patients with mental depression after 10 weeks can obviously alleviate the clinical symptoms of depression compared with common psychological counseling methods, because muscle strength training can enhance the secretion of serotonin and endorphins, the "happiness transmitters". Therefore, people who often engage in strength training will feel that through muscle strength training, they not only enhance their self-confidence, improve their ability to handle various things, but also become as comfortable as the wind.

10, other benefits

Normalize body function, increase resistance and vitality, and promote metabolic function; Body shaping, weight loss, posture improvement, body elasticity and softness increase.