What is the fitness effect of climbing stairs?

First, how to exercise simply 1, what is the amount of exercise for climbing stairs?

At the health and nutrition exhibition, the reporter found that many citizens are eager to assess their physical fitness online for free. A male white-collar worker in his thirties complained: I am engaged in IT industry, and I have to work overtime to 10 pm every day. Even if you apply for a fitness card every year, you won't use it several times throughout the year. ?

However, the field staff put forward another fact, which proves that physical activities in daily life can also achieve sports effects. After the staff input the data index of a man weighing 150 kg into the computer, the computer immediately calculated his energy consumption as 202.25 kcal by climbing the stairs for 20 minutes every day.

? Under normal circumstances, the daily energy consumption of fitness activities is about 200 kilocalories, which can produce good fitness effects. If you don't go to the gym and just climb the stairs, it can also work. ?

2. Mopping the floor and dancing ballroom dancing have better fitness effects.

Exercise three times a week for 30 minutes at moderate intensity? Sports population? According to the survey of statistical standards, among the men aged 35 to 39 in this city, what is the sports population? The proportion is only10%; Among women before the age of 40, the sports population? The proportion is only 7%; But among the elderly after the age of 50, the sports population? The proportion is as high as 45%.

3. Exercise is not strenuous exercise in the gym.

Many young people think that exercising in the gym is strenuous exercise, but this is actually a misunderstanding. Professor Chen Peijie pointed out that in the United States, citizens regard walking to the supermarket to buy things, riding bicycles, parking lots 1 km away from the company, walking to the company after getting off the bus, and taking the stairs instead of taking the elevator as the most basic? Life sports? The most common housework in daily life is also a good way to exercise.

Second, how to climb stairs to lose weight 1, the trick of climbing stairs:

Don't grab the handrail of the stairs with your hands, hold your chest out, keep your back straight, don't hunch over, look ahead, don't be too fast, and climb the stairs at a constant speed. After climbing the stairs, do muscle stretching and massage your thighs, which can relieve muscle fatigue. If you feel that your upper body has nothing to do, you can do stretching exercises to expand your chest.

2, climb the stairs to lose weight points:

When going up, go up two steps at a time, which can effectively stretch the muscles behind the buttocks and thighs; When you come down, go down step by step. This is for security reasons. So it takes about 30 minutes to get up and down 100.

It is best to add 30 minutes of aerobic exercise after climbing the stairs, so that the weight loss effect is better. If you start to get used to such a large amount of exercise, you can gradually increase your aerobic capacity. There are no specific rules for aerobic exercise. Dance casually to the passionate DJ music, as long as you can exercise your whole body. There is also a secret, that is, while doing aerobics, it is also mixed with Zhao's in-situ running to lose weight. This is because I want to avoid repeating an action that is too boring and affects my determination to lose weight.

3, insist on two weeks later, slowly increase the number of stairs back and forth:

From 120, step by step. 130 times, 140 times. The completion time is about 40 minutes. So sisters who lose weight must pay attention to setting goals for themselves. Don't set them too high at once. Start within the acceptable range of body and perseverance. When the body is used to it, gradually increase the amount of exercise. Only in this way can we persist.

4, backup action 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. Third, the precautions for climbing stairs to lose weight 1, climbing stairs must not wear high heels. Because when climbing stairs in high heels. The load pressure of the knee joint is three times the weight. It will increase to 7 ~ 9 times when going down the stairs. Wearing a pair of comfortable flat shoes helps to protect knee cartilage.

2, climbing stairs to exercise, first of all, we must combine our actual situation. Especially for middle-aged and elderly people, many people have different degrees of osteoporosis, and climbing stairs is very stressful and time-consuming. So we must master the relationship between speed and duration. Start slowly, and then you can gradually speed up or extend the time.

It's best to do some knee preparation before climbing stairs. When exercising, you should do what you can. Step by step. It is best to slow down a few steps between layers to relieve the pressure on the knees. If you find discomfort 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.

4. Master the correct way to climb stairs. 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.