How many minutes of stairs climbing is equivalent to running?

That's about the equivalent of a 40-minute run.

Related Notes:

1) Knee joints when running stairs for exercise.

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.

Climbing stairs for 20 minutes is equivalent to running for many minutes, and climbing stairs for 20 minutes is equivalent to running for 60 minutes.

A 20-minute climb of stairs is equivalent to a 40-minute run.

Climbing the stairs for 20 minutes is really hard work, and if you climb every day, you have to climb the stairs in a straight position. Otherwise, it does have an impact on your knees. If you climb the stairs for 20 minutes. Equivalent to running 2 3000. meters away.

At least half an hour of running, which is more strenuous than climbing stairs. Specifically, you need to look at the amount of these two types of exercise.

Climbing stairs for 20 minutes is far better than running 3km. Climbing stairs is very strong because the legs are lifted up, and the requirements for the knee joint are still very high. So climbing stairs is more tiring and time-consuming.

Climbing stairs for 20 minutes is equivalent to how many minutes of running, climbing stairs for 20 minutes, and the movement of climbing stairs and running cannot be calculated.

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.

40 minutes.

From the level of actual effect of sports and fitness, it is relatively low. In fact, climbing stairs takes more calories than jogging.

There are many relativity, and scientific research has shown that climbing the building is the compressive strength of general running (generally 6 minutes of kilometer jogging speed).

is equivalent to climbing an indoor staircase for 40 minutes is equivalent to going for a run 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 strengthen your knee joints.

Flexibility. 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.

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.

Climbing 20 floors is equivalent to running 800-1500 meters. For example, for a 50kg stair climber, jogging for 30 minutes probably consumes a large number of calories. The capacitive energy consumed by climbing the stairs is 1000 kcal hours, and the stairs of 20 floors are equivalent to 6 floors and running up and down 2-3 times, which is equivalent to the amount of exercise of jogging 800-1500 meters on flat ground.

Stair climbing can be done indoors or outdoors, and city dwellers can take advantage of 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. The appropriate speed should be controlled at 20-50 steps.

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.

Climbing the twentieth floor is equivalent to running 800-1500 meters.

Regular stair climbing exercise can enhance the function of the human respiratory system, cardiovascular system, and musculoskeletal system, and prevent and treat some common chronic diseases in the middle-aged and elderly. Because when climbing stairs, the lower back and lower limbs are constantly moving, and the muscles and ligaments of the body parts are strengthened, which can improve the joints and improve joint flexibility.

Precautions for climbing stairs.

When climbing stairs in high heels. The knee joint is under 3 times the load pressure of body weight. When going down stairs, it increases to 7 9 times.

Wearing a comfortable pair of flat shoes can help protect the cartilage in your knees. In addition, wearing high heels will also reduce the balance of the body, which will increase the risk of exercise when going up and down stairs. Sneakers are recommended.

The pressure on the knee joint is greater when climbing stairs, so be sure to do knee wrapping exercises first to increase the secretion of synovial fluid in the knee joint, reduce joint adhesions, and reduce the friction of the knee joint when climbing stairs, so as to reduce the damage to the knee. At the same time, the ankle is also easy to sprain, so you should also move the ankle joint before exercising.

Climbing 20 floors is equivalent to running 800 to 1,500 meters.

The amount of exercise to climb the stairs is large, jogging for 30 minutes is about kcal, the energy consumed by climbing the stairs is 1000 kcal per hour, and the stairs run up and down 2-3 times, which is equivalent to the amount of exercise of jogging 800-1500 meters on the flat ground. The effect of climbing stairs and running is almost the same, and it is best to find a place with fresh air for running.

Climbing 20 floors is equivalent to running for 20 minutes, if you can run or don't climb the stairs, because climbing stairs hurts your knees more and is easy to damage, so it's better to run.

The distance required to climb 20 floors is about 1,200 meters, which is equivalent to a 30-minute jog.

Climbing 20 floors is equivalent to running 800-1500 meters. Because of the large amount of exercise to climb stairs, taking 50kg as an example, jogging for 30 minutes is about kcal, and the energy consumed by climbing stairs is 1000 kcal hours.

It is equivalent to at least 20 minutes of running, and it is very difficult to climb stairs to exercise, especially for the knee impact is relatively large, which needs attention.

The amount of exercise to climb the stairs is large, taking 50kg as an example, jogging for 30 minutes is about kcal, the energy consumption of 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 800-1200 meters on the flat ground.