The benefits of stair exercise

The benefits of stair exercise, the body is the foundation of our life, exercise is very important in our daily life, and moderate exercise can be full of enthusiasm for life. This sport requires a lot of physical fitness. Now share the benefits and skills of stair exercise. I hope it works for you!

Benefits of stair exercise 1 Life lies in exercise, and only exercise can make you healthier. You can exercise in any convenient place in your life, such as climbing stairs. This kind of exercise can play the same role as outdoor running, and can also be carried out in rainy days, which is not affected by the weather and can consume too many calories in your body, so it is favored by many white-collar workers. In this aerobic exercise, you can deepen your breathing, enhance your breathing function and increase the oxygen provided to your body. In a word, climbing stairs has many advantages.

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.

Climbing stairs frequently is very beneficial not only to young people, but also to middle-aged and elderly people. If you can do this exercise where you live or work, I suggest you try the following, but only if you protect your knee joint. Once you have joint pain or physical discomfort, don't continue. Based on your physical endurance.

Benefits of stair exercise 2 Climbing stairs exercise, first of all, we should combine our own actual situation. There are different degrees of osteoporosis in middle-aged and elderly people, especially those who are obese with cardiopulmonary diseases and uncoordinated overall activities. Going up and down the stairs exerts greater force on the joints and is more prone to accidents.

So these people must master the principle of "step by step", don't worry, and use a lot of exercise from the beginning.

At the beginning of exercise, the principle of slow exercise should be adopted. After a period of exercise (generally at least 2 ~ 3 months is appropriate), you can gradually speed up or extend the time, but not too intense, otherwise it will increase the burden on the heart and lungs. During exercise, if you have chest tightness, palpitation accompanied by sweating, joint soreness, or even joint swelling and discomfort, you should stop exercising immediately.

It is particularly important to note that people with old injuries in joints such as lower limbs, hips, knees and ankles (such as fractures and major ligament breaks within two years) should be cautious when climbing stairs and master the correct exercise methods. Because, at this time, the strength and coordination of the muscles of both lower limbs will be weakened to varying degrees. Once you fall, roll or sprain, the consequences of re-injury are often more serious, which is very common in orthopedic clinic.

When going downstairs, in order to prevent falling, the forefoot first touches the ground, and then the whole foot touches the ground to cushion the pressure on the knee joint. Warm up your knees and ankles before exercise to avoid uncoordinated joint activities. Usually, it is best to do squats, standing and other exercises frequently, so that the joints can be fully exercised to prevent them from being stiff at the beginning of exercise. This is the truth that people often say that "running water does not rot, and joints are not awkward". As long as we pay attention to these principles, climbing stairs is indeed a very good way for middle-aged and elderly people to keep fit.