Climbing stairs is a very common exercise mode, and it also has a very obvious effect on losing weight: according to the determination of sports doctors, the calories consumed by climbing 1 m are equivalent to walking 28 meters.

Its energy consumption is 1000 kcal/hour, which is five times that of sitting, walking, running 1.8 times, swimming twice, playing table tennis 1.3 times and playing tennis 1.4 times.

If you run up and down the stairs on the 6th floor for 2-3 times, it is equivalent to jogging on the flat ground for 800- 1500m.

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, the heat consumed by climbing stairs in the same time is basically the same as that consumed by 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.

Extended data:

First, the correct way to climb stairs

1, warm up before climbing stairs

People often think that climbing stairs is so simple that you don't need to warm up. This is a wrong idea. Climbing stairs is very simple, but it requires close cooperation between joints and muscles. If you climb high-rise stairs without warming up, you may pull yourself up carelessly.

Therefore, you can use the stairs to warm up before climbing the stairs. The specific method is: put the left leg on the second or third level, push the right leg to the ground, hold the left knee with both hands, then put the body center of gravity on the left leg and press down. Repeat 8~ 10 on the other leg.

2. The posture of climbing stairs should be correct.

The correct posture of climbing stairs will enhance our weight loss effect. First of all, warm up properly before climbing stairs, otherwise it will easily cause muscle strain.

Lean forward slightly when going upstairs, and swing your arms back and forth with your body when striding. At the same time, your steps should be light and not too heavy, so as not to hurt your joints and ligaments. To get the best slimming effect, you must stick to a certain frequency. Too fast and too slow is not appropriate.

3. Stretch after climbing the stairs.

Remember to stretch and relax after climbing the stairs. Especially the thighs and calves.

Stretching method: thigh stretching is to put your feet on a high table, leg press. 5 minutes for each leg; Stretch your calf, step on the stairs with two toes, and do a tiptoe movement, that is, raise your heel.

Hold on for a few seconds, and you will obviously feel the tension in your calf. After that, press the heel down for five seconds. These two movements are continuous, and you will obviously feel the stretching of calf muscles. Two actions are completed continuously, 20 toes and 20 presses.

Step 4 pay attention to breathing

Climbing the stairs is not fast, keep a proper constant speed. During the process, keep breathing smoothly. Besides, don't climb the stairs while talking on the phone. It's easy for you to breathe hard, and you'll feel very tired after climbing the stairs.

Second, matters needing attention

1, the knee joint bears a heavy load when running stairs, so people with knee joint injuries and diseases should not take part in this exercise, otherwise it will not be conducive to the rehabilitation of injuries.

2, up and down the stairs to grasp the rhythm, the speed can not be too fast, in case of falling. The appropriate speed should be controlled at 20~50 steps/minute. People with good physical strength and young people can accelerate, while people with weak physical strength and old people can slow down. Stop and rest in time according to your physical condition during exercise to prevent fatigue.

3. According to physical fitness and lower limb strength, it can be gradual or gradual. The appropriate step height is 14~ 15 cm, and the exercise time is controlled within 5~ 10 minutes.

4. Preliminary Test-Physical Coordination of Stair Handrails

The rhythm of exercise is not well mastered, so you should hold the guardrail to exercise; After a period of exercise, I mastered the skills and then left the guardrail for exercise.

People's Network-Can you lose weight by climbing stairs every day? Are you going up the stairs to lose weight?

People's Network-Climbing stairs can also help you lose weight, but the posture should be correct.