Climbing stairs is a good aerobic exercise. It can increase physical strength and enhance the muscle strength of the lower body, especially the strength of the legs. It can not only strengthen the body, but also be an effective means to lose weight. It is very suitable for busy office workers in the city to practice nearby every day. Climbing stairs is an excellent fitness exercise, which can be carried out in a lot of space and time, and it is free and easy to realize, especially suitable for working people. So for dieters, climbing stairs is an excellent way to lose weight? How to lose weight? In this issue, I interviewed Dong Fan, the coach of Li Mei Fitness Club, to identify the method of climbing stairs to lose weight from a professional perspective. Stairs climbing is an aerobic exercise and an effective way to lose weight. Stick to it for a month and it will be effective. Life and fitness has always advocated healthy weight loss, paying attention to gradual progress, but losing 59 pounds in three months will affect your health in a short time, which is not the mainstream way to lose weight. How to climb stairs to achieve healthy weight loss? Climbing stairs is an aerobic exercise. Its main exercise part is the thigh, but it can exercise the whole body. Like other aerobic exercises, climbing stairs warms the body and contributes to fat metabolism. Every time it lasts for 30 minutes, it can consume about 202.25 kilocalories, which is very effective for losing weight. However, losing weight is a comprehensive project. While insisting on correct exercise every day, we should also cooperate with reasonable diet and regular work and rest in order to truly achieve the effect of healthy weight loss. The principle of climbing stairs to lose weight The principle of climbing stairs to lose weight is to improve the basal metabolic rate through exercise, so that the body fat can burn quickly, thus controlling weight. Aerobic exercise is very important In the process of climbing stairs, people's weight will undergo three changes: 1. Climbing the stairs at the beginning of exercise will promote the discharge of water in the body and reduce the weight. The weight loss has a great relationship with the amount of exercise, which shows an irregular downward trend, but it does not mean that you are really thin at this time. 2. Continue to climb the stairs. Exercise makes the arrangement of fat cells close and dense, and the muscles will become bigger. Sometimes the weight will stagnate or even rise. Of course, everyone's situation is different, but muscle lines will become beautiful and tight. As you keep exercising, the excess fat in your body starts to burn, and this is the moment when you really start to lose weight. But if you persist for a long time and finally reach the ideal weight, it doesn't mean that you have lost weight. If you can persist in not rebounding for half a year, you will really lose weight. Losing weight depends on persistence. Only by long-term exercise can we keep fit. What is the difference between the slimming effect of climbing stairs and running stairs? Running stairs is the same as climbing stairs to lose weight, but running stairs requires a lot of exercise, and it will be effective if you insist on 10 minutes or more. After running the stairs, you must massage your calves to prevent them from getting thicker. Comparatively speaking, climbing stairs is mild, and it takes more than 30 minutes at a time. When climbing stairs, it is best to climb in two steps. Tell you what is the correct and healthy way to climb stairs to lose weight? Climbing stairs to exercise, we must first combine our own actual situation. Middle-aged and elderly people have different degrees of osteoporosis, especially some obese people. Climbing stairs puts more pressure on the knee joint. So these people must grasp the relationship between speed and duration. At first, the speed should be slow. If you persist for a period of time, you can gradually speed up or extend the time, but not too violently, otherwise it will increase the burden on the heart and lungs. If you feel uncomfortable when climbing stairs, you should stop exercising immediately. It is particularly important to note that people with old knee injuries should try not to climb stairs. At the same time, we should master the correct exercise method: when climbing stairs, we should lean forward slightly and step with the swing of our hands, so as to enhance the strength of lower limb muscles and ligaments, maintain the flexibility of lower limb joints and enhance the visceral function. In the process of climbing stairs, you must not be too fast or too urgent, and you should arrange it according to your personal physique. At first, the speed should be slow. If you persist for a period of time, you can gradually speed up or extend the time, but not too violently, otherwise it will increase the burden on the heart and lungs. When going downstairs, in order to prevent the pressure on the knee joint from increasing, the forefoot touches the ground first, and then the whole foot touches the ground to cushion the pressure on the knee joint. After climbing the stairs, you can massage your knees locally. Usually, it is best to do squats, stand up, static semi-squats and other exercises, so that the knee joint can be fully exercised to prevent stiffness. Is it also suitable for teenagers to lose weight? Climbing stairs can increase physical strength and enhance the muscle ability of the lower body, especially the legs. It can not only strengthen the body, but also lose weight, which is very suitable for busy urban office workers to practice nearby every day. But it is not suitable for everyone to practice. First of all, it is not suitable for pregnant women, because climbing stairs will increase the pressure on the lumbar spine. In addition, climbing stairs will shrink the abdomen and increase abdominal pressure, which will easily cause harm to your body and pressure on the fetus. It is also not suitable for the elderly with osteoporosis, with poor physical strength and potential safety hazards; More notably, people with old knee injuries should try not to climb stairs. If you feel uncomfortable when climbing stairs, you should stop exercising immediately. Secondly, the elderly who are not suitable for osteoporosis have poor physical strength and potential safety hazards; More notably, people with old knee injuries should try not to climb stairs. If you feel uncomfortable when climbing stairs, you should stop exercising immediately. In addition, it is more noteworthy that people with old knee injuries should try not to climb stairs. If you feel uncomfortable when climbing stairs, you should stop exercising immediately. The stair climbing scheme to eliminate fat accumulation in buttocks and tighten hip muscles: 1, with small steps placed on the right side of the body, with the right foot stepping on the steps and the left foot stepping on the ground; 2, the body squats slightly, and don't exceed the toes when the knees are bent; 3. The function of these two steps is to beautify the calf and reduce leg fat; 4. Put the center of gravity on the right foot to support the weight of the body, and lift the left leg to the outside and stop at the highest point; 5. Count to 5, step back on the ground with your left foot, and then change your feet several times. Main points and frequency of exercise: Take one step first, and then do two steps when you are used to it, and the effect will be better. 30 minutes each time, 4 times a day. Note: it is not recommended to go downstairs, which will cause excessive knee load. When going down the stairs, in order to minimize the damage to the knees, it is best to let the forefoot land first. After climbing the stairs, you can do static stretching exercise at hand or by the wall to keep the sense of muscle lines and lose weight and prevent the calf from being thick.