Experience of running stairs (about 400 words)

Running stairs is a training method often used by many school-level athletes, and it is also the cheapest and most effective way to improve cardiovascular health, strengthen leg strength and consume calories and fat. Stephanie Scott, a nutritionist in western michigan university, USA, pointed out that running stairs actually adopts a very popular training method at present, that is, interval training, which requires exercisers to complete high-intensity exercise in a short time, then take a break and then resume high-intensity exercise. You don't need to be an elite athlete to run stairs, as long as you have a strong will and are prepared for difficult exercises.

One of the benefits of running stairs: increasing the maximum oxygen carrying capacity.

The maximum oxygen carrying capacity is one of the most significant indicators to measure cardiovascular function, which represents the maximum amount of oxygen delivered by your body during high-intensity exercise. This is also the dividing line between aerobic exercise and anaerobic exercise. Running stairs can test the cardiovascular system of the body, promote the heart muscles to improve the efficiency of taking oxygen from the blood, and also improve the vital capacity, so that runners can take more oxygen every breath.

The second benefit of running stairs: reducing the static heart rate.

In addition to improving cardiovascular health, you will also find that your static heart rate will decrease by running stairs for fitness. Healthy people, under static conditions, it is normal to have a heart rate of around 50 or 60. Because through exercise, a beating heart can promote more blood circulation.

The third benefit of running stairs: the heart rate recovers faster.

During high-intensity intermittent exercise, if the interval rest time is set reasonably, the recovery heart rate of the heart can be improved. This indicator measures the degree of heart rate decline within the first minute after exercise stops. The better the body, the shorter the time it takes for the heart rate to return to normal after exercise.

Benefit 4 of running stairs: burn more calories

Because of the greater intensity of exercise, running stairs for fitness can naturally consume more calories. The results show that high-intensity intermittent exercise can increase the heart rate slightly after exercise. A paper published in the Journal of Sports Science in 2006 pointed out that interval training with a maximum heart rate of 70% will increase the excessive oxygen consumption (EPOC) after exercise, so that you will consume an extra 80% of calories every time you exercise to make up for these oxygen consumption.

How to run stairs for fitness? Going downstairs is more stressful than going upstairs.

Dr Cedric Bryant, chief scientific officer of the American Fitness Committee, pointed out that running stairs can burn more calories than running or riding a bike. In addition to losing weight, it can also exercise tight and powerful legs.

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Running is regarded as the most effective and simple fitness program, but many friends still have doubts: Will running make my calves thicker? Fitness expert Coach Liu Wei pointed out that running in the right way can make the calf look better.

There are several reasons for feeling that the running calf will become thicker: some people feel tired and tight when running, so they think that the calf is "long and thick", but this is just an illusion; Second, the method is wrong, and there is no high strength and strength.

Aerobic exercise may make the calf grow muscles, resulting in thick legs, while aerobic exercise consumes sugar, fat and amino acids in the body, only subtracting excess fat.

How to judge whether your exercise belongs to aerobic exercise? Coach Liu Wei introduced that when the heart rate is between (220- age ×85%) and (220- age ×65%), it belongs to aerobic exercise, and when the heart rate exceeds (220- age ×65%), it belongs to anaerobic exercise. During anaerobic metabolism, sugar is decomposed into lactic acid through anaerobic fermentation, which can make muscles tired and sore.

The slimming method to avoid calf thickening should be jogging under aerobic exercise, which is characterized by low intensity, rhythm and long duration. Pay attention to time and speed when running. Generally, aerobic exercise takes at least 30 minutes and can be carried out for 1-2 hours at most. Speed is not

You can control the heart rate within the heart rate range of aerobic exercise too fast, but not too slow, otherwise it will not play a role in exercise.