How to utilize stair climbing for fitness
First, free climbing
This exercise method is suitable for the middle-aged and elderly or those with poor physical condition.
According to their physical condition to choose the appropriate intensity of climbing stairs, in general, the use of a step on a staircase method, in order not to feel particularly hard, appropriate deepening of the breath can meet the amount of oxygen needed for appropriate, if panting, and even dizziness, leg muscle shivering, then the movement is too intense, should be slowed down.
Some places in the middle-aged and elderly people's ability to decline, so in order to protect the knees of the middle-aged and elderly people, downstairs can take the elevator, walk backwards, side walks, the form of exercise, to prevent falls should be held on the handrails, a step can only be down a ladder.
Second, climbing stairs strength exercises
Young people and physical strength of the elderly can climb stairs to improve the leg muscle strength, that is, using a step on the two ladders or three ladders. At this time, attention should be paid to the upper body appropriate lean forward, the center of gravity on the front leg, climb a few floors, most people will feel thigh soreness. This is the inevitable process of muscle growth, the use of this method of exercise before the exercise to make a good preparation for the activities, practice after the attention of the relaxation of the muscles, and to gradually increase the amount of exercise, to avoid muscle damage.
It is also recommended to use the method of jumping on the stairs, but this is only suitable for people with a good exercise foundation, and jumping steps on the lower limb joints of the damage is greater, generally should not be advocated.
Third, run the stairs
Young people who are in good health, and have a good ability to exercise and foundation, can run the stairs exercise. But generally speaking, although running stairs to improve cardiovascular function and aerobic endurance has a better effect, but this way of exercise on the foot, ankle flexibility, coordination of the ability to exert force has a certain requirement, so do not have these functions of the person is recommended not to choose to run stairs.
Fourth, climbing stairs, gymnastics combination exercises
Although climbing stairs is a good aerobic exercise, but after all, the action range is small, the intensity of the muscle stimulus is not enough, and the exercise of the muscles is not comprehensive. It is recommended to use a combination of exercises, so that the local muscle fatigue, soreness, and can be more comprehensive exercise form, and increase the fun of climbing stairs. Specific method is: each climb a floor, in place to do a gymnastics, and then climb, the whole exercise time in about 40 minutes. The following gymnastics can be referred to:
1, hands crossed at the back of the neck palm (palm up), up as far as possible to stretch 20 times.
2, hands holding the staircase railing, thigh abduction, inward 20 times.
3, face the banister, hands on the banister, bent elbow and then brace, 30 times.
4, hold the staircase railing straight backward leg 20 times
Fifth, the benefits of climbing stairs
Benefits of one: prolong life
Frequent stair climbers than the elevator people with heart disease to be less than 1/4, up and down the six floors of the building 3-5 times a day, than those who do not exercise the mortality rate of 1/3, and even fitness Experts deduce that people who climb stairs can extend their lives by one year per 30 years. Therefore, for maintaining a long and healthy life, climbing stairs is one of the better choices.
Benefit two: improve joint flexibility
In the process of climbing stairs, due to the waist and back and lower limbs to keep moving, can enhance the strength of these parts of the muscles and ligaments, so that the joint function is improved, and maintain the flexibility of the joints.
Benefit three: enhance cardiorespiratory function, prevent hypertension
Climbing stairs in the exercise, accompanied by your breathing faster, can accelerate blood circulation, promote metabolism, and when the muscle rhythmic relaxation and contraction of the time, can prevent high blood pressure and keep the cardiovascular system to speed up and increase the supply of oxygen to the myocardium, but also to enhance cardiorespiratory function.
Benefit 4: weight loss
Consumption of calories, for the formation of obesity can play a good role in hindering. According to calculations, in the same time climbing stairs to consume calories than playing badminton 2 times more than playing table tennis 4 times more than walking 3 times more than walking, basically the same as mountaineering to consume calories.
延伸阅读：运动过度的七表现
一、感觉到身体疲劳
运动后身体疲劳是很正常的，但是如果疲劳现象持续2～3天或更久，就可能是运动过度的结果。 At this point it is necessary to temporarily stop the movement, so that the body is fully recovered.
Second, muscle pain
Lactic acid buildup after exercise and fitness, muscle pain is a normal phenomenon, but if the pain persists for 3-4 or longer, it is necessary to reduce the intensity of the exercise. Seriously, you should stop exercising immediately, while doing massage, physical therapy and so on.
Third, loss of appetite
is due to too much exercise, excessive stimulation of the body, inhibit their appetite, this time to pay attention to dietary nutrition and collocation.
Fourth, nausea and vomiting
Nausea and vomiting after exercise, if it is not caused by diet, then most of the body due to excessive exercise, caused by lack of oxygen. Exercisers should start with a small amount of exercise, gradually.
Fifth, dizziness and headache
This will occur after strenuous exercise, which is mainly related to changes in blood pressure, the oxygen content of the blood is too low.
Six, thirst
After a large amount of exercise after the phenomenon of thirst is normal, but pay attention to the movement before, during and after the water should be supplemented in a timely manner
Seven, feel the mental pressure
Fitness and sports is the original intention of relieving the pressure, so that the body and mind to enjoy, if you feel that the body and mind after the exercise can not be relaxed, but feel physically and mentally fatigued. Should be timely self-regulation, reduce the amount of exercise.
The gym must practice fitness program
1, mass fitness exercise:
The scope of the movement involves the whole body of each joint, in a session of fifty minutes or so in the course of the fitness in the music, lights, coach's orders, participate in the partner's encouragement and driven by the rhythmic, progressive aerobic exercise. The program can burn a lot of fat and improve the participants' performance. It can burn a lot of fat and improve the cardiorespiratory function of the participants. It is the first choice for weight loss, physical fitness and body shape.
2, aerobic dance:
Aerobic dance (AEROBICDANCE) on the one hand, can consume more calories, on the one hand, can be many dance movements aerobics, unlike aerobics movements are more manipulation, it has a lot of styles, according to the action, the music of the different characteristics of the sub:AEROBICDANCE, HIP-HOP, FUNK, SALSA Aerobic dance.
3, aerobic dance - Latin aerobics:
Latin aerobics aerobic dance is characterized by a lot of hip movements, to reduce the effect of waist and abdominal fat is particularly prominent. There is no dance foundation, poor coordination of the crowd is not easy to achieve fitness results
4, aerobic dance:
Funk, street dance: Funk (FUNK), street dance (HIPHOP) is an aerobic dance with a free dance style. Action relaxation, free and varied, it can improve the coordination of the exerciser, to achieve the purpose of fitness.
5, combat aerobics:
This program is a combination of music, dance, boxing, combat and other characteristics of aerobics. Combat aerobics and boxingboxing is different from the former goal is fitness, the latter goal is to win the game, more prone to injury, not suitable for the masses. It complements combat or aerobics. It improves self-confidence, muscle `coordination and the necessary skills and flexibility.
6, dynamic cycling (spinnig):
It is currently one of the most popular aerobic fitness programs in Europe and the United States, some people call this sport "dance on the bike", through the movement so that the wheels keep rotating, but also adjust the movement load, the amount of movement can be large or small, easy to learn, easy to practice and The sport can be large or small, easy to learn, easy to practice and full of movement, so as to reduce the waist and abdominal fat, beautiful lower limbs and improve the cardiorespiratory function of the effect.
7, fitness ball:
Fitness ball was first used in Switzerland only as a rehabilitation medical equipment. Afterwards, the fitness ball has been spread to Australia, Europe, the United States and other countries to treat low back disease, nerve disorders, knee and shoulder rehabilitation medical treatment, correct posture, improve the patient's balance and other diseases. Due to the role of fitness ball in improving certain muscles (low back, pelvis), this sport has also been widely promoted.
Fitness ball is now no longer used only as a physical therapy, it has also become an emerging fitness sport. It is suitable for all those who need rehabilitation, its fitness effect is good, especially on the spine and pelvis exercise, fitness ball has a very good injury recovery and rehabilitation function (on the low back disease efficacy is significant). In the exercise is safer, less prone to injury, but also can improve people (including patients, injured people) flexibility, strength, balance, posture, cardiorespiratory function.
What are the benefits of gym fitness
1, increase muscle helps to lose weight
With the increase in muscle brought about by plyometric training, the metabolic rate of the muscle body at rest will gradually increase, so every day you will consume more calories. Studies have found that for every pound of muscle gained in the plyometrics, an additional 35-50 kcal per day is burned.
2, strong body
Studies have shown that moderate intensity strength training can make the body's muscle strength increase by 30-50%. Strength enhancement will not only make it easier for people to complete some of their daily labor, but also make people become full of energy, energetic, exuding vitality from the inside out.
3, strong bones
When we graduated from high school, the mineral density in the bones has been set, unless often engaged in muscle training. After 6 months of strength training, it can increase the density of minerals in the bones of the spine of the practitioner by 13%. This is a very important role in the fight against osteoporosis.
4, reduce the risk of diabetes
4 months after engaging in strength training, can make the muscle utilization of glucose increased by 23%, which is important for the prevention and treatment of diabetes.
5, prevention and treatment of heart disease
Muscle training can reduce cholesterol and blood pressure levels, for the maintenance of normal cardiovascular function and prevention and treatment of heart disease plays a significant role. Of course, in the process of practice to add some aerobic exercise and flexibility training program, the effect will be more obvious.
6, prevention and treatment of low back and joint pain
Strengthen the low back muscle exercise, can significantly reduce or eliminate the pain in this part of the disease. Strength training can also relieve joint pain, enhance joint function and so on.
7, enhance athletic ability
Strength training can enhance the athletic ability of athletes, so no matter what kind of sports you choose, it is best to attach the plyometric training, because this method of exercise not only improves your level of athleticism, but also reduces the risk of injury.
8, add vitality, make new friends
Plyometrics is suitable for people of any age (although older people should always be guided by a professional when engaging in this exercise). Going to the gym gives you the pleasure of feeling energized without limits and allows you to make more friends.
9, the maintenance of mental health
The study found that patients with mental depression after 10 weeks of muscle exercise, compared with the usual use of psychological counseling methods, can significantly reduce the clinical appearance of a variety of depressive symptoms, because the muscle training can enhance the secretion of "happy transmitter" serotonin and endorphins. Therefore, often engaged in strength training will have such a feeling: through plyometric training, not only enhance self-confidence, improve the ability to deal with a variety of things, and the mood has become like the wind like floating free.
10, other benefits
Normalize body functions, increase resistance and body vitality, promote metabolic function; body shaping, reduce weight, improve body posture, increase body elasticity and softness.