How many floors of stairs should be climbed every day How many floors of stairs are equivalent to ru

As long as you ensure that you climb more than 5 floors a day, you can get better results.

Exercise is important every day. The time is best more than half an hour, to exercise continuously, you can't say 10 minutes in the morning, 10 minutes in the afternoon, 10 minutes in the evening, so the effect will be greatly reduced. If you want to **, you must control your mouth, it is best to eat less or no at night, and you must not eat within 5 hours before going to bed.

A better exercise is aerobic exercise, climbing stairs is indeed a better way, usually climbing more than 5 floors will have an effect, if you want to have a better effect, you can also climb 25 floors a day, and have been insisting, so that you will be very strong, but if you give up after long-term exercise, the body will gain a lot of weight in a short period of time. So be sure to persevere, uninterrupted!

The ** effect of climbing stairs

Stair climbing is a very common way of exercise, and it also has a very obvious effect on **: according to the determination of sports medicine scientists, the calories consumed by people for every 1 meter of climbing are equivalent to walking 28 meters for walking. It consumes 1,000 kcal-hours, which is 10 times that of sitting still, 5 times that of walking, twice as much as running, twice as much as swimming, twice as much as playing table tennis, and twice as much as tennis.

If you run up and down the stairs of a 6-story building 2-3 times, it is equivalent to 800-1500 meters of exercise for a flat jog. Northern Ireland.

Researchers at the University of Auster asked a group of women who sat in an office and rarely exercised to climb 200 stairs once a day and progressed to six times a day (you can take the elevator down the stairs) for two minutes each time.

In other words, each woman only needs to move for 12 minutes a day, and in less than 2 months, this group of women has noticed that they are much better.

It takes 2 to 3 trips up and down 6 floors.

Taking 50kg as an example, jogging for 30 minutes is about kcal, the energy consumed to climb the stairs is 1000 kcal hours, and running up and down the stairs on a 6-story building 2 or 3 times is equivalent to the amount of exercise of jogging 800 to 1500 meters on the flat ground.

Benefits of stair climbing:

Consuming more calories 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.

Climbing stairs consumes a lot of physical strength, people are prone to hunger, 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.

It puts the nervous system in an optimal state of rest, which is conducive to sleep and avoids anxiety.

Stair Climbing Effect:

Running up and down the stairs for at least 20 minutes, the American University of Sports Medicine recommends 20 to 60 minutes of physical activity a day, 3 to 3 days a week, but if you want to**, you may need to increase the time to 60 to 90 minutes, if necessary, you can separate these times, like exercising 3 times a day for 20 minutes each time.

Count how many times you can run down a specific flight of stairs in 60 seconds and try to keep challenging your old record. For example, if you start with 10 runs a minute, then aim for 11 runs the next time. Do this exercise for 10 to 20 minutes a day, several times a day.

The easiest way to incorporate interval workouts into your stair running exercise is to run up and down the stairs, or up and down the stairs. The prestigious Mayo Clinic in the United States states: "Although your exercise intensity seems to be reduced, it burns more calories in your body because it is more efficient."

The above content refers to the People's Daily Online's scientific ** 3 major benefits of climbing stairs and good health.

According to the judgment of a fat man, it should take less than 10 minutes to climb the 60th floor.

I haven't climbed the stairs, but I will climb the mountain.

There is a section of mountain road behind my house full of steps, and the total height of this section of the road is just equivalent to the height of a 60-story building according to the positioning of my mobile phone.

Let's talk about my situation first, during this time, I am **, 174cm, about 192 pounds, which is equivalent to climbing with a weight of 50 pounds (questioning?) It's quite reasonable, okay I lost about 30 pounds through ketogenic and fitness in the early stage, and I thought my physical fitness was okay.

**In the early stage, I practiced treadmill brisk walking, 10-degree slope. And the climb started this week.

Total time: 18'19", rest four times along the way, 15-30 seconds each. Stone steps! Some steps are 40 centimeters long, and some are less than 10 centimeters, so it's easy to get tired.

The first half of the race was relatively relaxed, although I didn't look at the timing, but it was estimated that it would take less than 5 minutes, and there was no rest, and the second half was quite tired, and I gritted my teeth in the back.

I'm fat! I'm climbing a mountain with weights! Based on the current results, I think it can be improved a lot!

This score was improved in a week from 23 points and in two minutes. If you're successful, your fitness continues to improve, and you're able to reach the first half of the race, the last 10 minutes will never be a problem.

Personally, I think that ordinary people have reached my time and said that it has passed! I climbed this mountain trail with friends who weren't fat and hadn't exercised, and they didn't beat me. Even my grades didn't improve as fast as I did.

Taking 50kg as an example, jogging for 30 minutes is about kcal, the energy consumed to climb the stairs is 1000 kcal hours, and running up and down the stairs on a 6-story building 2 or 3 times is equivalent to the amount of exercise of jogging 800 to 1500 meters on the flat ground.

100 floors, but it's mostly up to you.

The amount of exercise to climb the stairs is large, taking 50kg as an example, jogging for 30 minutes is about a kcal, the energy consumed by climbing the stairs is 1000 kcal hours, and the stairs of a 6-story building run up and down 2-3 times, which is equivalent to the amount of exercise of jogging 800-1500 meters on the flat.

Precautions for running stairs for exercise:

1) The knee joint bears a large load when running the stairs, and people with knee joint injuries and diseases should not participate in this sport, otherwise it is not conducive to injury.

2) Go up and down the stairs at a good pace and not too fast to prevent falling. The appropriate speed should be controlled at 20 to 50 steps, and the physical strength of the young and the young can be faster, and the physical weakness and the elderly can be slower. During exercise, stop and rest in time according to your physical condition to prevent and prevent excessive fatigue.

3) According to the physical fitness and lower limb strength, you can move step by step or step by step, the height of the ladder is 14 15 cm, and the exercise time is controlled within 5 10 minutes.

4) Initial test - the body coordination and movement rhythm of staircase runners have not been mastered, and they should hold on to the guardrail for exercise; After a period of exercise, after mastering the skills, you can get out of the guardrail and exercise.

First, the fast is 60-70, and the slow is 50-60.

2. Under normal circumstances, it takes 1 second (on average) for a staircase. Then you can go up to level 60 in a minute. It's about three floors like this.

In general, it takes 1 second (on average) to take a staircase. Then you can go up to level 60 in a minute. It's about three floors like this.

You can climb 20 steps a minute, and the physical fitness will get faster and faster, pay attention to safety when climbing the steps, especially the knee is easy to hurt, so don't be too violent.

For general standard size stairs, without a platform, good health, you can go up between 60 and 90 steps in a minute.

Look at the stairs, I haven't measured it, it's a waste of time to turn around.

Climbing stairs for 60-90 minutes is equivalent to jogging for an hour.

If the speed of climbing stairs is 20-50 steps, and the height of the stairs is 14-15 cm, the calories consumed for one hour of stairs climbing are 480 kcal. And the calories burned by jogging for one hour are 655 kcal, so climbing stairs for 60-90 minutes is equivalent to jogging for one hour.

Stair climbing can be done indoors or outdoors, and city dwellers can use the stairs in high-rise buildings for exercise. Go up and down the stairs at a good pace, and the speed should not be too fast to prevent falling. Jogging is a moderate-intensity aerobic exercise that generally runs a relatively long distance at a slower or moderate pace to warm up or exercise.

How many stairs can you climb per day**

Clause. 1. If you calculate according to the general staircase of 10 steps, there are 60 steps on three floors, and the intensity should not be too large at the beginning, as long as you climb a hundred back and forth when you go to work and get off work.

Clause. Second, if you decide to climb the stairs, then, you should pay attention to the skills of climbing the stairs, when going up the stairs, one step and two steps, this method can make the thigh muscles be exercised and effectively stretched, but when going down the stairs, you have to step by step, which is completely out of safety considerations.

But try to relax, because it is already very difficult to go up the stairs, you should relax when you go down the stairs, it takes about 30 minutes to climb the stairs according to this method, but after 30 minutes of exercise, the fat begins to be consumed, and the front only consumes the water in the body.

Clause. 3. After climbing the stairs, you can choose to dance at home, if it is just at the beginning, it is not able to withstand too much intensity, you can gently follow the rhythm of the song, the body swings, and bear the appropriate amount of exercise, so as to avoid the back can not last**,**, it is a protracted battle, so you must stick to it.

Clause. Fourth, after two weeks of exercise, you can gradually increase the amount of exercise, from 100 back and forth to 120 or even 130 back and forth, step by step, so that it takes about 40 minutes. Therefore, you must not be too anxious, it requires endurance and perseverance.

40 minutes.

From the level of actual effect of sports and fitness, it is relatively low. In fact, climbing stairs consumes more calories than jogging, and scientific research shows that climbing stairs is twice the compressive strength of general running (generally 6 minutes of cangging speed), which is equivalent to climbing an indoor staircase for 40 minutes is equivalent to running for 1 hour.

In the contemporary rhythm of life, if you are a person who attaches more importance to high efficiency, climbing the stairs will be more suitable for you, and you can achieve the same practical effect of exercise and fitness in a shorter time, saving economic costs, but the actual effect has not become weaker.

Precautions for climbing stairs.

It is best to climb stairs for 15 minutes each time, 2-3 times a day, so that mild intermittent exercise can give the knee a time to repair itself, and the body will not be too tired. If you want to climb the stairs**, you can climb for half an hour at a time, but after climbing, you should rub your knees frequently to enhance the flexibility of your knee joints.

When going down the stairs, the pressure on the knees is too great, and the damage is also great, it is best to climb the stairs up, take the elevator downstairs, and repeatedly exercise like this, which is more conducive to health.