What are the benefits of climbing the stairs every day to exercise?

One of the benefits of running stairs: Increasing your maximum oxygen carrying capacity Maximum oxygen carrying capacity is one of the most significant indicators of cardiovascular function, representing the maximum amount of oxygen your body can transport during high-intensity exercise. This is also the dividing line between aerobic and anaerobic exercise.

Stairs test the body's cardiovascular system, prompting the heart muscles to take in oxygen from the blood more efficiently and to increase lung capacity so runners can take in more oxygen per breath. The second benefit of running stairs: Reducing your static heart rate In addition to improving your cardiovascular fitness, you will also notice a decrease in your static heart rate by running stairs.

For people who are more healthy, it is normal for a heart rate to reach around 50 or 60 at rest. Because by exercising, the heart can beat more blood circulation. The third benefit of running the stairs:

Faster heart rate recovery When performing high-intensity interval workouts, if the interval rest time is set properly, it can increase the rate at which the heart returns to normal, known as the recovery heart rate. This metric measures how much heart rate drops in the first minute after exercise stops, and the better the body, the shorter the time it takes for the heart rate to return to normal after exercise. Running stairs benefits four:

Burn more calories Because exercise is more intense, running the stairs to exercise will naturally burn more calories in the body. Studies have shown that high-intensity interval workouts can increase heart rate slightly after exercise. Interval training at 70% of your maximum heart rate increases your post-workout excess oxygen consumption (EPOC, also known as oxygen debt), allowing you to burn an extra 80% of your calories to make up for that oxygen consumption with each workout.

What are the benefits of stair climbing exercise?

There is some research on the fitness effects of stair climbing: climbing 5 flights of stairs a day is associated with a 25% lower risk of heart disease than people who take elevators. Climbing 5,000 stairs a week (i.e. 714 steps a day, about three times up and down six floors) burns about 2,000 calories, and those who continue to be active have a mortality rate of 1 3 1 4 compared to those who do not exercise.

The energy consumption of climbing stairs is 10 times more than that of meditation, 3 times more than walking, and more than playing table tennis; Climb to the 6th floor 2 3 times, which is equivalent to jogging 800 1500 meters.

It is advisable to climb stairs slowly. One step per second, the speed should be even, and the pace should be calm and rhythmic, which can enhance the strength of the lower back muscles and the mobility of the muscles and ligaments of the lower limbs. Because climbing stairs has a greater impact on the knees, the exercise time of each stair climbing should not be too long, and 10 to 20 minutes is appropriate.

The speed and intensity of stair climbing should be moderate, so that you do not feel significantly strained.

Pay attention to knee protection

When climbing stairs, you should choose light running shoes, and you can massage them after exercise to relieve knee injuries. "For obese people, climbing stairs is important for their knees'The requirements are still relatively high, mainly to do sufficient warm-up activities before exercising to avoid uncoordinated joint movement and prevent physical injury. ”

Professor Huang also introduced that when climbing up stairs, it is necessary to pay attention to the coordination between the upward leg and the lower leg. When going down the stairs, the knee joint and ankle joint have to bear the weight of the whole body, and the amount of activity of these joints and the intensity of the compression will increase sharply, so you should first land on the ground with the forefoot, and then slowly transition to the entire ball of the foot, which can play a certain cushioning role and reduce the damage to the knee joint.

Fitness benefits of stair climbing

1. When climbing the stairs, the body needs to lean forward slightly, and the foot and ankle joints are more obvious than the support force on the flat ground, which is of great significance for strengthening the strength and flexibility of the calf, foot and ankle joints.

2. When climbing stairs, the range of movement of limbs is larger than that of flat ground movement, which is conducive to enhancing the strength of muscles and ligaments.

3. The respiratory rate and pulse rate will be accelerated when climbing the stairs, which has an excellent promoting effect on enhancing the breathing of the human body and strengthening the function of the heart and vascular system.

Precautions

1. When exercising, you should concentrate your mind, keep your eyes looking ahead, breathe naturally, swing your arms naturally, and be easy to trip when your mind is scattered.

2. Control the height of the leg according to the height of the steps, the foot should be neat and in place, and the foot should be stable, accurate and slow; Push your toes hard when pushing off the ground, which is important for building strength and support on the balls of the feet and ankles.

3. Do not wear high heels when exercising, so as not to land unsteadily and cause injury.

4. It is best not to hold the handrails of the stairs, but also pay attention to the waist and back straight when climbing the stairs, which is more conducive to improving the strength of the legs and back muscles.

Yes, but depending on your physical condition, don't climb stairs if you have knee injuries.

Benefits of stair climbing.

1. It consumes a lot of calories, which can play a good role in hindering the formation of obesity. It is estimated that climbing stairs in the same time consumes 2 times more calories than playing badminton, 4 times more than playing table tennis, and 3 times more than walking, which is basically the same as mountaineering.

2. Climbing stairs consumes a lot of physical strength, people are easy to be hungry, and their appetite becomes better, which can enhance the function of the digestive system. In addition, due to repeated exertion in the abdomen, intestinal peristalsis is intensified, which can effectively prevent constipation.

3. Make the nervous system in the best state of rest, which is conducive to sleep and avoid anxiety.